Exercises for sheltering at home with zero equipment
Terry Davis, director of health and fitness for the National Press Club, notes that being trapped indoors isn’t easy. Exercising may help you look and feel better not only inside, but outside as well.
These quick, simple fitness exercises work for those sheltering at home with zero equipment. They are low-impact and designed to give you a “total body workout.” You can make them moderate or difficult by varying the speed and length of time for each one. Don't push yourself; feel good.
Get moving:
Air boxing tones muscles in the shoulders, chest, back, quads, and core. Stand with right foot back, left foot front. Jab across your upper body with your right fist. Follow across with your left fist. Continue 30-45 seconds. Change sides and repeat.
Walking could be a break you take every hour or so to offset the harmful effects of too much sitting. Walk briskly for as long as you want. Vary with steps sideways, backwards and forwards.
Add a little more:
Walking lunges strengthen the leg muscles as well as the core, hips, and glutes. Put right foot forward, knee bent, making a right angle to the floor, left foot back, with weight on right foot and ball of left foot, left heel off the floor. "Walk" by bringing left foot forward, lifting right heel off the floor so you are in the original position, with legs interchanged. Continue forward as your space allows. Turn around and return.
Target those abs:
Abdominal crunches strengthen your core, which includes the lower back muscles and obliques. Lie on your back, with knees raised and bent, feet flat on the floor. Place hands behind your head and raise your upper body as far as is comfortable for you, keeping head and spine aligned. (Be careful not to pull on your neck or bend at the waist.) Lower upper body to the floor, repeat.
Bicycle crunches are a bit harder than standard abdominal crunches, and they work the lower abs more. Start as with abdominal crunches. Lift legs and rotate in the air as if riding a bicycle. As each knee comes forward, bend upper body aiming the opposite elbow toward (or to, if you're very flexible) the forward knee. Repeat side to side.
Work a bit harder:
Modified push ups strengthen the upper and core. Start flat on the floor. Place hands near your shoulder, elbows bent, to your shoulder and push to raise upper body, leaving knees on the floor, keeping head and spine aligned. Return to floor. Repeat.
Push ups build both upper-body and core strength and also enhance posture. Start flat on the floor. Place hands near your shoulders, elbows bent, turn toes under and raise your whole body, keeping spine and head aligned. Lower to the floor, repeat.
Relax and stretch:
Stretching will help your joints move their full range of motion and decrease your risk of injuries. Try to hold each stretch 15 to 30 seconds. A simple stretch is to bend at the waist and point your hands down. If you can reach your toes, good; if not bend as well as you can without straining. Slowly return to standing.
Put one arm at shoulder level across your body parallel to the other shoulder. Press gently with the back of the other upper arm. Repeat.
Bend one arm and bring it behind you as if patting your own back. Press gently backward at the elbow with the other hand. Repeat on the other side.
Place both hands against the wall, with right foot a few inches from the wall with knee bent at a right angle. Place other leg back, heel on the floor, at a sufficient distance that you feel a stretch in the back of the leg. Repeat with other side.
