Home rituals are essential! Three things you should know about exercising at home.

In addition to 'working from home', you should also exercise at home!

Not being able to leave the house is not a reason to stop exercising. Especially when the outside world is stressful, exercise can help us maintain physical and mental balance and get through difficult times. Exercise not only maintains our health, but also helps stabilize our emotions, fights depression, and, more importantly, helps boost our immune system when done correctly and moderately!

Here are three tips for exercising at home:

1. Change into sportswear and switch to sports mode.

It is easy to lose the sense of time and space when working at home, thus losing efficiency through laziness. Many experts suggest that if you are a caseworker or a home-based worker, to maintain work efficiency, you should set up a "work-specific space" at home and work and rest according to the established schedule to help you enter the work mode.

Similarly, if you lie on the sofa in your pajamas all day long, it is very easy to get by, looking at the exercise goals set day after day, but not have enough energy. Coupled with the lack of sunshine, thyroxine and adrenaline will be reduced, so the body's function is relatively slow, the more you lie down, the more tired you are, the more you lie down the worse your mood.

It is worthwhile to change into sportswear as a kind of "ritual" even if you exercise at home, to remind yourself that "this time belongs to the body, it should be focused on exercise!

2. Assessing whether athletic shoes are worn for sports events?

Do I need to wear sports shoes to exercise at home? You can use the sport you are engaged in to evaluate.

If your feet are subjected to the force and impact of sports activities, not wearing sports shoes will pose a risk of sprains and will also cause joint damage. For example, the popular Tabata intermittent training, time is short, the movement of the use of space is relatively small, suitable for work at home in the spare time to move a little, but one of the running, open and close jumps and other impact on the feet of the high-intensity action, it is best to wear sports shoes to avoid sports injuries. But if it is yoga and other stretching, there is no need to wear anything.

Also note that, especially during an outbreak, it is best to separate sneakers for wearing at home from those for going out.

3. Start with the small things

Usually do not have fitness habits or are not familiar with the use of equipment, may not want to temporarily get professional fitness equipment, and many people's lesson is that a moment of impulse to buy fitness equipment, a few months after the reduced to a hanger ......

The following small items do not take up much space and are suitable for home exercise, so you can start with them to develop an exercise habit:

• Yoga Mat

It's not just for stretching such as yoga, it's also recommended for plyometrics such as bar poses and sit-ups to protect joints and reduce impact.

• dumbbell

It can train the whole body's muscle groups, but it is recommended not to buy a heavy load at once when you first buy it.

• Elastic Band

It can train the whole body's muscle groups, muscle endurance, and can also be used as a stretching and stretching.

5 sports training apps recommended:

1. Sworkit Private Coach

Sworkit povidesusers to choose from over 160 types of exercises according to their own physical condition.

Download:iOS / Android (operating system)

2. adidas Training by Runtastic

30 different levels of fitness, over 190 demo exercise videos. Free 90-day Premium Membership experience, including 12 weeks of body transformation, 6 weeks of sculpting, and extreme workouts.

Download:iOS / Android (operating system)

3. Nike Training Club

Over 190 free exercise programs at introductory, intermediate and advanced levels. Classes focus on abs and core, arms and shoulders, gluteus maximus and hamstrings, as well as boxing, yoga, mobility and more. The time required for each exercise ranges from 15 to 45 minutes.

Download:iOS / Android (operating system)

4. 7-minute workout

A 30-day abdominal, total body, and buttock training program that gradually increases the intensity of your workout from beginner to advanced levels. Instructional videos remind you daily to keep your workout going.

Download:iOS

5. Fitness For Women

The Fitness Sculpt program is designed specifically for women, with over 150 at-home exercise classes, training programs, movement demonstration videos, and postural emphasis explanations, which can be tailored to specific areas of the body that you want to sculpt, with new weekly fitness challenges to make exercise exciting and fun.

Download:iOS / Android (operating system)

Home Exercise Teaching: 30-Minute HIIT Cardio Workout with Warm Up 

Writing:Xaviera