If your usual wellness routine involves visits to the gym or to exercise classes, you’ve been out of luck in recent weeks. Fortunately, staying healthy and active doesn’t require a gym membership. Here are a few key wellness tools to help you stay fit, feel great and help reduce any anxiety you may be experiencing. These tools are great for staying fit both mentally and physically in the privacy of your own home, no equipment required!
This simple bodyweight exercise can help you significantly strengthen your entire body, though it specifically addresses your core, or midsection. A strong and flexible core underpins almost everything you do, according to Healthbeat, a publication from Harvard Medical School. Fitness experts love recommending planks because they improve total-body strength, and it’s one that is appropriate for all age groups.
1. Begin in a kneeling position. Bend your elbows to 90 degrees and lean forward to place your hands and forearms on the floor.
2. Extend your legs behind you with your toes tucked under to press into the plank. Distribute weight in your hands evenly by spreading your fingers apart, creating a stable base.
3. Hold your body off the floor this way, keeping your back and buttocks in as flat a line as possible, for as long you reasonably can. Remember to breathe evenly while holding this position.
The squat is one exercise people should do every day if they have no time for anything else, according to a fitness article in ActiveTimes®: “50 squats a day will keep the doctor away—seriously,” says Dr. Christopher Stepien, a sports therapist and chronic pain expert. “Daily squats will help you mentally and will even give you better yearly check-ups with your primary physician.”
Here’s how to do a basic squat.
1. Stand with your head facing forward and your chest held up and out.
2. Place your feet shoulder-width apart or slightly wider.
3. Sit back and down like you’re sitting into an imaginary chair.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
5. Keep your body tight and push through your heels to bring yourself back to the starting position.
Working remotely can disrupt surprising parts of your routine, like how much water you drink every day. At the office, you may have been used to getting up and stretching every so often while refreshing your tea or water bottle. Now that you find yourself at home, have you noticed if you’ve been drinking less because you’re sitting for longer periods and forgetting to stand up and stretch? Dehydration affects both your mental and physical performance, so it’s important to maintain your regular fluid intake, even if you’re only sitting at your computer all day. If you’re having trouble remembering to hydrate, try introducing a special drink you look forward to. Many types of tea, for example, are packed with antioxidants and healing spices to promote better digestion, enhance skin health and even reduce stress.
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