Simple ways to improve lower back strength when you are doing WFH
Here's how to enhance the ergonomics of your home office, strengthen your lower back, and relieve severe agony.
Everyone has been affected by the pandemic in different ways. The constraints imposed confine us to our houses, making it increasingly necessary to look after our health. Exercising is one of the most effective ways to maintain a strong and healthy mind. Aerobic workouts can be performed in the comfort of your own home. These exercises require you to move your large muscle groups for a long time. They concentrate primarily on oxygen intake when exercising, which causes your heart to beat faster. There are numerous cardio activities that may be performed in a little amount of area.
The best thing about aerobic activities is that they are simple to perform and quite enjoyable! All you need are some comfy clothes, shoes, a mat, and a little bit of room. These aerobic workouts can help you burn off some of the calories you consumed while binge-watching your favourite OTT series!
Grabbing a companion is the ideal way to have some fun while practising these aerobic activities. On the screen of your laptop, it could be your significant other, sibling, or even best friend!
Scroll down to see our picks for the easiest exercises to get you started!
Stand with your feet together and your hands parallel to your thighs. Jump with your feet spread wide and arms raised above your head once you've gotten into position. Your body should be shaped like a big cross. Then return to your original location. For a bigger impact, do as many reps as you can.
It's excellent for getting oneself moving. It aids in the strengthening of muscles as well as the increase of bone density. If done regularly, they can also aid in increasing heart and lung capacity.
Tip: Instead of doing jumping jacks at a long stretch, divide the time and do it in sets. If you want to finish it in 15 minutes, do three sets of 5 minutes each with a 2–3 minute break.
Walking up and down the stairs for 20 minutes can be a good place to start for newbies. Depending on your stamina, you can raise it to up to 30 minutes. If you don't have access to stairs, you can do impact reps on a single step by going quickly up and down.
Stair running or training is an excellent way to improve cardiovascular endurance and tone your lower body. The calves, hamstrings, glutes, and quads are the most affected.
Tip: For beginners, it may be exhausting, so take breaks in between and allow your body to recuperate before continuing for extended periods.
Running does not usually require treadmills or parks. All you have to do is run normally while remaining in the same location. On-the-spot jogging is a fantastic activity that lowers blood sugar, increases heart rate, and burns calories for weight loss. It also improves blood circulation, which improves lung capacity and the cardiovascular system. So, turn on some music and get running!
Tip: If it gets boring then mix it up with other cardio exercises to keep it interesting!
Maintain a high plank stance and a strong core. Bring your left knee up to your stomach's centre and swiftly repeat with your right leg. Begin slowly and progressively increase your speed.
Tip: Make sure your body is properly aligned. To make it effective, you must keep your coretight at all times.
Take a high jump while standing straight with your hands by your sides. As you return to the ground, quickly spread your legs and settle into a squat position. Repeat by pushing yourself into a jump. Start with 8-10 reps and work your way up depending on your stamina. These are great for improving lower-body stability and posture.
They're especially beneficial for individuals who are used to strenuous workouts and miss going to the gym. If squat leaps are tough for you, begin with fewer or go for ordinary squats for a while before attempting these.
Tip: To make it simpler to return to a squat, begin by entering into the squat position before jumping. This will help you remember which posture to return to.
This exercise improves your breathing and raises your heart rate, which boosts your metabolism. In terms of intensity, they differ from on-the-spot jogging in that they require you to exercise your legs more than plain jogging.
Fold your arms at the elbows and stretch them forward, parallel to the ground, at waist level. Bring your right knee up to your arms as much as possible. Your thigh should be parallel to the ground throughout this exercise. Reverse the process with your left knee. Begin softly and gradually increase your speed as you gain confidence. Reps performed at a faster pace can help you burn more calories. Maintain a straight back when performing this exercise.
Do we really need to tell you? Get started straight away to keep your blood pumping and your body in shape. You can still complete the exercise if you don't have enough space to jump rope; simply imagine a rope. It's known as an invisible jump rope since you do the same thing without the rope. Begin with at least 60 seconds and work your way up from there.
Tip: When landing from a leap, land on your toes and avoid touching your heels to the ground.
To get your body started, perform a few stretches and a simple warm-up. Are you set to have some fun at home with aerobic exercises?