There has been much debate among scientists about whether or not people should exercise during a pandemic. The rationale being that if exercise could lead to increased viral shedding, then people should rest rather than working out. This is especially true for Covid 19 because the virus has a higher risk for complications in cardiovascular disease, diabetes, chronic respiratory disease, and cancer patients.
So what does this mean for pandemic workers? Researchers have found that it is safe to exercise during a pandemic if precautions are taken. Examples of suitable precautions include wearing appropriate PPE like face masks, taking frequent breaks, and hand washing before leaving the facility.
Accordingly, exercise should not be discouraged in health care workers because this will lead to a lack of morale and productivity. Many health care workers feel that they have an obligation to look after themselves to continue looking after their patients when needed. Thus, from a public health standpoint, it is essential to encourage exercise during pandemics.
During this Covid-19 pandemic, a visit to a local gym may not be advisable. However, this doesn’t mean that you can’t have a challenging workout at home with your fitness coach. You can still exercise with the guidance and support of your M Power Fitness trainer from anywhere you may be.
Additionally, you don’t need expensive equipment to get good exercise. On days that you’re not training, you can still do simple exercises such as these:
1. Arm Circle
The arm circle is a non-weighted exercise that targets the shoulders. It entails extending your arms to the side and making little circles in the air with your hands as you draw small circles in the air with your arms. It's a popular warm-up for both training and sports, and it's commonly done till someone feels a burn rather than for a set amount of repetitions.
2. Wall Push up
Wall Push up is a fantastic exercise because it allows you to increase your upper body strength and helps reduce belly fat. If you are too tired after work to go to the gym, you can do it right in the hallway - remember to open the door.
3. Roll Around
Roll Around might look a little ridiculous at first, but under different circumstances could be very helpful. If you're stuck somewhere and need to move around, this exercise is for you. It increases your muscle flexibility and mobility without straining your joints.
4. Step Up
Step Up is an excellent exercise for people who get quickly bored doing the same old exercises day after day, week after week. It's simple but surprisingly effective even with such a slight movement. This can also give you more energy and boost your mood throughout the rest of your day. Just remember to hold onto the rail for additional support if you're not used to doing this.
5. Shake It Off
Shake it off is a perfect workout for your upper and lower body, as well as the core stabilizers that help you keep balance. You can do this exercise by lifting one leg slightly - or both, one after another. Be creative and invent your moves.
6. Up And Down
Up And Down is a fantastic exercise that activates your whole body, but the best part is - it only takes one minute to do. It helps you boost your metabolism and tone up. Stand with your feet wide apart, raise your hands over your head, and jump as high as possible. Then jump again, but this time lower your hands by your side and bend the knees only slightly.
7. Breathe It Out
Breathe It Out might sound strange, but it works. All you need to do is stand tall with your feet shoulder-width apart, turn one foot diagonally outwards while resting on the other foot. Extend both arms in front of you and bend them so your hands can touch lightly. Now, inhale deeply while making fists with both hands. Exhale while slowly opening the fingers of both hands. Inhale again and repeat this five times while rotating to the other side on the sixth rep.
8. Clench and Unclench
If you only have five minutes to spare, you can squeeze this exercise in. All you need is a chair. Stand up straight, put your feet apart and bend your knees at a 90-degree angle. Clench both of your hands into fists for 20 seconds while keeping the back of your fists pressed against your hips. Then relax for ten seconds. Repeat six times, and that's it.
9. Lean and Reach
The good thing about this exercise is that you can do it almost anywhere - even if there's no chair around. Stand on one leg and lean slightly forward while bringing your other leg up and reaching towards your foot as high as possible. This is another exercise that works on the whole of your body, but it mainly focuses on strengthening your lower back muscles.
10. Forward Bend
This is another excellent exercise that will get you moving no matter how busy you are. If you're stuck in traffic or can't face the crowds at work - a forward bend might be just for you. Stand with feet apart, and palms pressed together in front of your chest. Then, bend forward towards the ground while keeping the back straight until you can't go further. Keep at this for five deep breaths and stand up after each exhale.
11. Heel Raise
This is another excellent exercise that you might not have realized was effective. If you want to build your calf muscles and improve your posture, this is a must. All you need to do is stand in a staggered stance with the heel of one foot raised off the ground. Now raise onto your toes and back again for 5-10 reps or 20 seconds on each leg - whichever you can manage.
12. Towel Pull-Ups
Towel Pull-Ups is an excellent exercise for strengthening your abs and arms at the same time. Start by grabbing a towel with both hands, and then raise your feet off the ground so you only have the towel supporting you. Pull yourself up as many times as possible - do this ten times if you can. But remember to keep the knees slightly bent throughout the exercise to make it easier on your arms.
13. Triceps' Push-Ups
Triceps' push-ups are one of the best exercises for toning up your triceps, and it's easy to do. Stand with feet apart, facing away from the back of a chair. Grip the sides of the chair firmly, extend both arms, and bend them so you move your torso forward until it's just above the chair. Keep the elbows in by the side of your head, and then push yourself back up to the starting position. Repeat this ten times or more if you can.
14. Little Circles
Little Circles is another excellent exercise for strengthening your abs - all you need is a pen and a book. Lie on your back with your feet together, knees bent, and arms by your side. Put the pen under your chin, then lift your head so that you have to hold the pen with your chin. Move both arms into little circles by raising them from shoulder height until they're level with the top of the spine. Repeat this in both directions and a rhythmical manner.
15. Wall Sit
To do the Wall Sit, get fairly close to the wall (about a foot or so away), then lean your back up against it and slowly slide down into a sitting position, keeping the knees bent with the heels on the floor. Make sure you keep your lower back pushed flat against the wall and stay as relaxed as possible (don't lock out your elbows) until the time is called.
Why online workouts are best for now
While it is ideal to exercise outside with sunshine and fresh air, some restrictions may keep you from going outside. The pandemic has also shuttered businesses, including some fitness centers, so working out at home with an online coach may be the best thing for people right now.
This is one advantage of gyms like M Power Fitness. Since we have an app that allows you to workout online with our coaches, you won’t miss out on important exercise. You get to stay healthy, active, and feeling good even with all the gloom and bad news around.
We value the safety and health of our clients above all else.