Coronavirus lockdown: Staying fit at home

Debarati Palit Singh
Saturday, 28 March 2020

Rucha Ghamande, marketing manager, Fitternity, talks about a few household items that can be used as exercise equipment.

While the government’s move for complete lockdown seems sensible, as citizens, you too should support these measures and not behave irresponsibly. Stay home to keep the world safe. 

That said, quarantine is not an easy thing to do, and we’ve never had this kind of experience before. However, if you find ways to keep your daily schedule running, you will have fewer complaints. For instance, house chores can keep you busy. Instead of lazing around and binge-watching shows on mobile phones or napping frequently, you can do some dishwashing and mopping.

If you are a fitness enthusiast, the quarantine must have forced you to make big changes in your workout routine. But there are plenty of ways to get active around your home.

Here are a few tips to keep your fitness game up. 
Backpacks for strength training

Grab a sturdy backpack and add some weight. It can be worn in the front to act as a weighted vest or can be strapped back at your shoulders to act as a weight for squats, planks or step-ups. It can also be used for kettlebell swing. The beauty of using this is that you can use the weight of your choice, tailoring it to your needs. Again, be careful not to injure yourself.

Weight training with detergent, oil or milk cartons

Instead of a 5kg dumbbell, use a household item like a large carton or bottles to aid in several workout forms and exercises. Some of these include shoulder press, overhead presses, bicep curls and more. Alternatively, large bottles of water, cans, heavy books can be used in place of weights of different sizes.

Toning those muscles with walls

Walls provide steadiness while practising stretching or working your quads and glutes with wall-sits. Wall push-ups are a great way to build a base of strength. You can push yourself more with wall walks. 

Start in a high plank position with your feet on the wall. Involve your core and start walking up the wall until your face meets the wall and your body is perpendicular.

Stairs are great for cardio

Stairs offer the potential for an array of exercises. It’s great for a quick cardio hit, since jogging them up and down can burn approximately 175 calories and improve stamina.

Chairs for building strength

Chairs are a multi-purpose workout companion and can help one execute a full-body workout. It can help in carrying out exercises like chair plank, fan kicks, incline push-ups, triceps dips and also aid in resistance training. If the chair is low-rise, possibly some step up, lunges can help.

Couch for glute bridges

Use your sofa to make strong moves like burpees, side planks, and mountain climbers more manageable by performing them on an incline. Or you can lie on the floor on your back and rest your heels on the end of your couch, raise your hips, creating a straight line from shoulders to knees and workout those glutes.

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