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Exercise Ideas for Lockdown 2.0

22 Jul 2020
Health & Fitness Health & Fitness, Health & Wellness, Wellness

We know going back into lockdown might have left you feeling a little flat, but one sure way to get you feeling more up and about is by moving your body! 

While staying COVID-19 safe, focussing on your fitness and wellbeing, is one of the best ways to keep your body healthy.

To help you continue to move and keep healthy, here are some at-home workout ideas for lockdown 2.0!

Develop your Core 

Core exercises typically work your abdominal muscles. Your core muscles are deep within the abdominals and back, which also attach to your spine or pelvis. Your core muscles are the muscles that link your upper body and lower body together (Better Health, 2020).

By developing your core, it creates a solid foundation for all activities, training the muscles in your pelvis, lower back, hips and abdomen to work in harmony. Increased core strength also offers a wide range of benefits to anyone at any age, allowing you to more effectively complete your exercise routines, complete for everyday tasks, perform in the sport of your choice, and even decrease the risk of injury. 

Core exercises you can try at home: 

  • Sit-ups – lie on your back and sit up to touch your chest to your knees  
  • Dead bugs – lie on your back with your knees in tabletop and slowly lower one leg out straight to the ground then back up into tabletop. Repeat and alternate legs 
  • Leg raises – lie on your back with your legs out straight on the ground, then lift your legs until you have a 45-degree angle in your hips and your feet are above your hips 
  • Plank – Rest your forearms on the floor, with your elbows directly underneath your shoulders, extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels. 

Cardio  

Cardiovascular (cardio) exercise is one type of exercises that you can do anywhere! Cardo is fundamentally any movement that increases one’s heart rate to improve the body’s oxygen flow. 

It can be done at both a lower intensity and higher intensity depending on your fitness level. Lower impact or intensity cardio typically includes activities, such as walking, cycling, swimming or rowing. Higher impact cardio that you can do include running or skipping. 

Performing cardio exercise is important as it slows down the body’s metabolism and affects its ability to regulate blood sugar and break down body fat. 

Cardio-based exercises that you can do at home include: 

  • Stair climb – if you have stairs in your home doing a few laps of these at your own pace is a great way to get the heart rate up. 
  • High knees – lifting your knees in quick motion on the spot will also assist with raising your heart rate. 
  • Jumping jacks, Mountain climbers or Burpees  

Wellbeing Exercises 

Slow movement exercises such as Yoga, Pilates, and stretching also have great benefits for both the body and the mind. Focusing on your body and mind for just 15 minutes a day can lead to a deeper understanding of your overall health and wellbeing. 

These exercises can have so many other health benefits such as improving strength and flexibility, correcting your posture, assists with reducing stress, can aid in better sleep, as well as improve your overall mindfulness. Some wellbeing and mindfulness activities include: 

  • Deep breathing activities  
  • Self-massage and stretching session  
  • Yoga or Pilates class at home 

Check out some fantastic cardio, core and wellbeing exercises and activities on your very own Home Fitness Network today!

If you’re not already a member of Home Fitness Network, here’s how you can join:

Home Fitness Network is designed to keep you fit, active, and healthy; all from the comfort of your very own home. This means all you need is a little room and your phone, iPad/Tablet, or TV - and you’re good to go! 

Already familiar with Home Fitness Network and just want to get started? Here's how to get started. 

Step 1 - Click here to access Home Fitness Network

Step 2 - Go to the FREE Community Access information box and click GET STARTED. Complete the form with your details and select Access Now

Ps. Remember to keep checking our website blog and social media for some more health and wellbeing tips for you and the family!

References: 

https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/abdominal-muscles

Please note, if you believe you have an underlying issue present, and/or your , please seek individualised expert advice from a health professional before completing physical activities.

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