Social-distancing doesn't need to affect your fitness: Simple workouts that you can follow at home
Just 10 minutes of skipping rope can burn up to 150 calories.
By ET CONTRIBUTORS | Updated:
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There’s a lot one can do at home that requires no equipment, only motivation.
The outbreak of coronavirus has led to the world staying home, avoiding crowds and practising social-distancing. In addition to events, sports, movie releases being cancelled or postponed, gym and health clubs have also taken a decision to remain closed till it's safer.
While this may impact your gym routine, it doesn't necessarily have to affect your fitness levels.
Rather it is imperative that you exercise regularly as it is said to help build immunity, which is key for good physical and mental health. One can always work out at home to keep themselves fit and burn those calories.
My favorite is jumping rope, it’s a great workout and can be done anywhere. 10 mins of skipping rope can burn up to 150 calories, add some body weight lunges, squats and planks and you are set for the day.
Here’s a routine that one can follow at home using a jump rope:
Things you need: A sturdy jump rope, a towel and a water bottle
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Start with tiny hops and do not jump high
Set - 1 Start with a 20 seconds of jumping rope followed by 10 seconds of rest. Repeat this cycle 5 times. Exercise - 1 Jumping Jack - 30 sec Exercise - 2 Body Weight Squats - 12 -15 reps
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Set - 2 Start with 20 seconds of jumping rope followed by 10 seconds of rest. Do this cycle 5 times.
Ankita Gaur performs pushups. Set - 3 Start with a 20 seconds of jumping rope followed by 10 seconds of rest. Do this cycle 5 times. Exercise - 1 Mountain climber - 30 sec Exercise - 2 Plank Hold - 30 sec Hydrate well after the work-out.
It isn’t tough to stay home and continue your workout routine. There’s a lot one can do at home that requires no equipment and only some motivation.
Any movement can be adapted to become a work-out, for example: try racing up four flights of stairs then walking down them as your recovery. Run full pelt on the spot for 30 seconds.
If you want a full body workout, here’s a 40 minute home circuit to follow.
Each exercise is a compound movement, which means it works several different muscle groups all at once. - Start with some basic stretches to warm up the body followed by jogging on the spot for a minute. - Perform each exercise given below (as many reps as possible) for one full minute, followed by one full minute of rest. Once you’ve finished the circuit once, do it once more. o Supermans: Using your back, glutes and shoulders o Cobra: “Good morning, time to wake-up exercise” o Pushups: An oldie but goodie. You’re using your arms, chest and shoulders o Downward facing dog: A wonderful calf stretch o Crunches (bent knee): You’re working your abs o 3 o Body weight lunges: Working the core, glutes and legs o Body weight Squats: Work your glutes and quads. o Burpees: The king of at-home exercises o Mountain climbers: You’re working several different muscle groups with this one. It’s like getting a total body workout with just this one exercise
Reeti Sahai performs lunges. - Cool down with some static stretches and you’re done.
Once you get used to this circuit, you may want to incorporate some progressions to provide further simulation. Try reducing the rest time to 30 seconds between exercises or even remove the rest altogether. You can even perform the circuit three times. (Courtesy: Reeti Sahai, Captain, adidas Runners, Delhi)
Keeping Your Phone Clean, And Safe, In The Time Of Coronavirus
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Holding hands, an affectionate gesture with romantic undertones, has become taboo in the time of the coronavirus. Handshakes, too, have been outlawed in the boardroom as well as stadiums - and after closing a deal, folks now pick up their phones and send each other formal emails.
Lovers in parks sit on benches, their hands skidding across smartphone screens, sending emoji-laced messages. However, exercising one’s primary tactile organs to communicate through gestures might not be as dangerous as using a mobile phone.
Holding hands, an affectionate gesture with romantic undertones, has become taboo in the time of the coronavirus. Handshakes, too, have been outlawed in the boardroom as well as stadiums - and after ..
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The World Health Organization has explained how people should wash their hands to safeguard against infection and to prevent the spread of the coronavirus. However, the benefits of smearing hands with sanitizers is an exercise in futility if people then pick up their phones and expose themselves to germs all over again.
The World Health Organization has explained how people should wash their hands to safeguard against infection and to prevent the spread of the coronavirus. However, the benefits of smearing hands wit..
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Phone screens are a hotbed of different types of germs. Phone hygiene, therefore, becomes an imperative to ward off contagious germs. Apple recommends using felt cloth, the type used to clean spectacles.
The iPhone 7 and upwards, which are water-resistant, can be cleaned using a cloth dabbed with soapy water, as long as the different orifices of the devices are covered. Other manufacturers do not specify water-tolerance, but most new models are partially resistant to fluids, meaning that cleaning your phone display with a wet cloth is the least you could do.
Phone screens are a hotbed of different types of germs. Phone hygiene, therefore, becomes an imperative to ward off contagious germs. Apple recommends using felt cloth, the type used to clean spectac..
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Samsung and Apple advise against using cleaning fluids as they could potentially damage fingerprint-resistant coatings on their screens. Some new phones have in-display fingerprint sensors which make the task of cleaning your phone more complex. However, this could be remedied by using a screen protector, which in turn, could be wiped clean using diluted alcohol.
The back and sides of the phone should also be cleaned thoroughly. Germs will invariably accumulate on phone screens. The best possible remedy seems to be washing one’s hands before and after touching one’s phone, especially when in public spaces or commuting to work.
Samsung and Apple advise against using cleaning fluids as they could potentially damage fingerprint-resistant coatings on their screens. Some new phones have in-display fingerprint sensors which make..
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Users given to making a lot of phone calls are advised to use headphones or Bluetooth earphones to prevent the germs on phone screens from coming in contact with their faces. Bluetooth earphones aren’t germ-proof either, but their exteriors can be cleaned with cotton swabs dipped in antiseptic fluids or isopropyl alcohol.
Be careful to not get any inside your audio device as it could damage the circuitry. Boozy headphones can make one grin from ear to ear.
Users given to making a lot of phone calls are advised to use headphones or Bluetooth earphones to prevent the germs on phone screens from coming in contact with their faces. Bluetooth earphones aren..
(Disclaimer: The opinions expressed in this column are that of the writer. The facts and opinions expressed here do not reflect the views of www.economictimes.com.)
