Best Exercises to Be Fit In Lockdown

Physical  fitness is not only important for a healthy body, but is essential for a healthy mind and emotional well-being. Even though laziness feels the new normal among others, self-care is not an option, due to the ‘newness’ living in the home. Here are some of the exercises you can try at home.

As we are navigating through our professional and personal lives during the Kovid-19 lockdown, some fitness enthusiasts are also driving home an important point: the importance of health and fitness. Physical wellness is not only important for a healthy body, but is essential for a healthy mind and emotional well-being.

While go-getters are the ones who always make the most use of the situation, and more during quarantine when the world is finding ways to stay motivated through social media, writing, reading, binge watching, and maybe even That working on one’s sleep cycle is once again an important aspect of good health.

Even though laziness seems to be the new normal among others, there is no substitute for self-care and fitness in every way – physical, mental and emotional, despite the ‘newness’ of living in the home.

Physical exercise has obvious benefits to the body. But do you know that moving your body and breaking the sweat also improves your mood, reduces depression and cognitive abilities? Endorphin and dopamine rush When you finish a challenging yet satisfying workout, you need to stay mentally and emotionally fit.

These Facebook pages have found an increased audience as everyone, although they are already fit, practice social and physical distance and work together keeping in mind their motto of staying fit.

What’s more, you don’t need a gym for this. You can have a great workout in the comfort of your home.

Benefits of working at home:

A home workout is a great option for your gym session. There are different types of home workouts / exercises:

A) Using your bodyweight alone

B) Using basic equipment like dumbbells, resistance bands / tubes

C) using household items such as backpacks, water bottles, buckets and even brooms

It is a good idea to start with basic bodyweight exercises and gradually increase progress and increase intensity. In this way, the level of difficulty gradually increases which helps you to break the sweat and avoid injuries as well as strengthen your muscles. You can add a mix of push-ups (regular and advanced), circuit training (a series of exercises in rapid succession with little or no breaks in between) and more.

How to work the upper, lower and main areas of your body:

Home workouts can be classified into 3 main groups: upper body, lower body, and core. Read on for a step-by-step explanator on each focus area and how to exercise it.

Upper body:

1. Push-Ups

Step 1 – Lay on the floor facing downward, palms slightly above your shoulders as well as shoulder width. This is your starting position.

Step 2 – Handle your core and push your torso up off the floor with your hands. The thigh and knee will also be elevated.

Step 3 – Push yourself till your elbow lock and your whole body is in a straight line.

Step 4 – Lower your body and return to the initial position. This is 1 representative of push-ups.

Push-ups can appear deceptively simple but they can actually pack a punch and help you shield your body, especially your upper body and core. The action of pushing your bodyweight off the floor creates a great resistance workout for your arms, shoulders and pecs / chests. In addition, you have to tighten your core to stabilize your posture which is an added benefit of working on your stomach.

2. Pull-Ups

Step 1 – Raise your arms and hold the pull-up bar with both hands, slightly more than shoulder width

Step 2 – Pull your body up until your chin is above the bar

Step 3 – Straighten your arms and lower your body until the arms and shoulders are fully extended. This is 1 representative.

Lower body:

1. Bodyweight Sumo Squats

Step 1 – Standing slightly apart with your feet shoulder-width apart, point toes

Step 2 – Raise your arms in front of you for balance

Step 3 – Keeping your head and torso upright, bend your knees up and down your body. Be sure to go down until your thighs are parallel to the floor.

Step 4 – Hold for each other and with force, push your body up. Exhale at the top. This is 1 representative.

2. body lung

Step 1 – Stand straight with your torso, hands on your hips

Step 2 – chest out, head up, knees slightly bent

Step 3 – Take a step forward with your left leg, wide enough but not too much

Step 4 – As you move, bend your left knee and lower your right knee to the floor until it almost touches. The left thigh should be parallel to the floor.

Step 5 – Push yourself to start the position and now, take a step forward with your right foot. Repeat



Step 1 – Lie flat on the floor, bend down

Step 2 – This is similar to the push-up starting position but with the elbows and forearms touching the floor

Step 3 – Keep slightly apart and get on your toes

Step 4 – Tighten your core, relax your neck and hold this position for as long as possible. Remember to breathe normally.

Apart from physical fitness, it is important to take care of mental and emotional well-being in times of crisis.

Keeping the brain healthy during lockdown:

Also Read : Tips to Protect Your Mental and Emotional Health

Yoga and meditation are a great way to rejuvenate the soul and keep calm especially at such times.


Simple hatha yoga poses (asanas) are a great way to stretch the body as well as relax your mind. Now is a great time to include Suryanamaskar in your routine. Suryanamaskar engages and awakens the full body.

To get a really good workout from yoga, try doing a series of Suryanamaskars in rapid succession. 10 minutes of Surya Namaskar helps in burning 139 calories daily, which is more than what you burn even after swimming for 10 minutes. Surya Namaskar, also known as ana the ultimate posture, strengthens your back and muscles and brings down blood sugar levels. It improves metabolism and blood circulation (hence, a glowing skin) and ensures regular menstruation for women.

There are also many asanas, both standing and sitting, that open your joints and work your tendons.


Meditation or meditation is a major part of yoga. Find a quiet place, sit along your spine and close your eyes. Let the mind be alert and active while you repeat thoughts. Start your day carefully and you will cultivate mind and body from scratch. This is the perfect way to calm a restless mind and reconnect with oneself.

You can also meditate on guided content (including Sadhguru’s guide through the Isha Foundation), Spotify and apps like Headspace or Quiet to name a few, through content available on YouTube.

The best part of all this: You are at home and you are working on staying healthy, which is the first part to fight any health related diseases and lifestyle disorders.

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