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Beat the self-quarantine health challenges with these four exercises recommended by Brian C Jensen

Brian C Jensen

Measures taken by the government to combat COVID-19 and prevent its spread have impacted our everyday schedules and disrupted work routines, which can have adverse effects on health. Lifestyles have changed dramatically, and even how we work as people stay confined at homes and work remotely. As we struggle to navigate uncharted waters and find ways of keeping ourselves safe from exposure to the coronavirus, there are high chances of adverse impact on our physical and mental health, says Brian C Jensen.  Forcing people to work from home has made them feel like a fish out of water, and the disruption in their daily routines can cause anxiety, restlessness, and mood swings, all of which add to excessive stress. The uncertain future and gloomy economy are only building more stress and can affect health.

Strengthening the immune system will help to stay healthy and combat the coronavirus infection more effectively. You must take to regular physical activities that take good care of your physical and mental health. Eating healthy and staying hydrated are the basic needs of the times that we are passing through, and doing some exercises regularly will keep you healthy and happy.

To stay active, you can practice the following exercises that you can do in small spaces without any equipment and other resources.

1. Plank – The first exercise suggested by Brian C Jensen 

Lie down on your stomach with your face down and support your forearms on the ground in a way so that the elbows remain under the shoulders. Ensure that the hips stay at the level of the head. Stay up on your elbows for 20-30 seconds, and then gradually increase if you like.  Rest for half a minute to one minute and repeat the exercise 5 times. This exercise will make your arms, legs, and belly strong.

2. Knee to elbow

Stand straight and fold one leg so that the knee is at the right angle. Touch the knee with the elbow of the opposite hand and repeat the same for the other knee. Keep alternating the activity for about 1-2 minutes. Repeat the exercise at least 5 times but taking rest for 30 seconds to one minute between each. This exercise improves your breathing rate and heartbeat.

3. Squats

Stretch your feet at hip distance and the toes must point slightly outwards. Bend the knees as much as you feel comfortable, but keep the heels grounded and the knees just over the feet but not projecting in front. Bend and stretch the legs alternately at least 10-15 times and repeat the exercise five times with a gap of 30-60 seconds between each.  This exercise strengthens your glutes and legs.

4. Back extensions

Lie down on your stomach with your face down and touch your ears with your fingertips. While keeping the legs on the ground, lift your upper body. Lower the upper body and keep repeating the cycle 10-15 times and then increase gradually. Repeat it 5 times with a gap of 30-60 seconds between each. This is a back-strengthening exercise.

Make these workouts a part of your daily routine and you will see visible changes. Encourage those around you to join in. 

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