5 BASIC EXERCISES YOU MUST DO EVERYDAY AT HOME

By starting with basic exercises for beginners, we explain how you can build physical endurance and strength. This article also helps you progress beyond basic exercises by suggesting modern variations of planks, lunges, and push-ups. 

ASSIGNMENT:

Not only has COVID-19 severely affected people’s mental health, but physical health has also increasingly deteriorated due to limited physical activity. Being forced to stay at home has led to sitting for long periods. In these unusual times, one may find it challenging to engage in the type of basic exercises they usually undertake; it is even more difficult for others who don’t often engage in physical activity. 

Integrating a basic home workout into one’s daily routine can improve mental and physical health significantly. Basic exercises don’t necessarily have to mean bodybuilding. Regularly doing simple stretches, walking, and yoga can also improve one’s overall physical well-being immensely. 

The benefits of basic exercises

WHO’s Be Active campaign encourages individuals to engage in light to moderately strenuous basic exercises daily to relieve muscle pain and improve blood circulation in the body. Regularly engaging in basic exercises has also been shown to promote general bodily health by regulating the proper flow of oxygen and nutrients throughout the body and the brain. The more well-known benefits include weight loss, reduced likelihood of chronic disease, mood improvement, better sleep, boosts of energy, etc.

Basic exercises have been found to assist with mental disorders such as sadness and anxiety by releasing endorphins into the body, stress, ADHD, PTSD, and trauma, in addition to physical health advantages. Sharper memory and reasoning, higher self-esteem, better sleep, more energy, stronger resilience, and more social engagement are some practical, emotional advantages.

What can we do?

Owing to COVID restrictions and the closing down of gyms, many people might not get the chance to exercise outside their homes. Hiring personal trainers may feel as unsafe as going to a public park to work out. So, here are 5 simple basic exercises for beginners at home to maintain their physical health: 

1. Basic Planks

a. Plant your hands and toes firmly on the ground, and keep your back straight, and your core taut in a push-up posture.

b. Maintain a little chin tuck and your eyes directly in front of your hands.

c. Take deep and controlled breaths while maintaining tension throughout your whole body.

d. To begin, do 30-second holds and then increase the time duration you can hold each plank for. 

Here are a few modified planks to enhance your repertoire of basic exercises.

2. Basic Lunges

a. Begin by standing shoulder-width apart with your arms down at your sides.

b. Put one leg a step ahead, bending your other knee, and halting when your thigh (of the forward stepped foot) is parallel to the ground. Make sure your knee doesn't go beyond your foot.

c. Return to the starting position by pushing up with your forward-stepped foot, and repeat with your other leg.

d. Repeat this exercise up to 10 times for each leg.

Here are some other modified lunges you can try in your next workout at home.

3. Basic Squats

a. Stand with your arms at your sides and your feet a bit wider apart than shoulder-width.

b. Push your hips back and bend your knees as if you're going to sit on a chair while maintaining your chest and chin up.

c. Drop down till your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position to be parallel to your knees.

d. Hold for 2-4 seconds, then slowly return to the starting position.

e. Repeat this exercise about 15 times, and keep increasing the count as you go. 

Here are some variations of squats you can integrate into your next at-home workout.

4. Basic Push-ups

a. Begin by holding a plank posture, ensuring that your core is held firm.  

b. Push your shoulders down and back, your neck should be in a neutral position, and begin lowering your body to the floor by bending your elbows. 

c. Extend your elbows and return to the starting position while keeping your elbows close to your body.

d. Start with 15 push-ups and increase the number as you improve your endurance and strength.

Here are some other push-up variations you can try in your next workout.

5. Basic Glute Bridge

a. Begin by lying on your back, bend your knees, keep your feet firm on the ground, and your arms straight at your sides, facing your palms downwards.

b. Squeeze your core, hamstrings, and glutes while you push through your heels and lift your hips off the ground. Your upper back and shoulders should be in touch with the ground, and your core should create a straight line down to your knees.

c. Return to the starting position after a 1–2 second pause at the top.

d. Repeat up to 15 times.

Here are a few ways to switch up your glute bridges the next time you work out.

How to tailor these basic exercises to suit your body?

Make it easy.

We understand that some of these basic exercises may not be possible because of existing physical conditions. One can always substitute one basic exercise for something more achievable for them or engage in modified versions. 

For example, modified push-ups on the knees instead of the toes, with the legs crossed behind (image 1), or wall push-ups, with the legs spread to shoulder-length (image 2), which can help accommodate bad wrists, shoulder injuries, knee problems, etc. 

Make it intense.

You can take these basic workouts to the next level by adding weights. To intensify your basic exercises, start by using the lightest dumbbells/weights and slowly graduating to heavier ones, or use resistance bands and gradually increase the resistance. 

For example, you can integrate dumbbells while doing squats (image 1) or weights for glute bridges (image 2) to elevate your basic exercises.

In conclusion

Engaging in basic exercises for beginners at home can significantly improve your physical and mental well-being. Working or attending classes from home has affected many across the globe. Integrating simple yet doable, basic exercises at home has promoted a healthy daily routine and created beneficial habits. An excellent way to track your daily physical activity is to use fitness monitoring devices or take supplements based on your nutritional needs. It is best to consult your general physician for the most appropriate and tailored advice based on your age, weight, BMI, genetic predispositions, health history, and physical requirements. 

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