How to work on your fitness when in a time crunch? Here are 5 quick exercise suggestions!
'EXERCISE' is a very frequently used word and yet it is one of the most underrated ones too. Everyone talks about it and watches tutorials online and gets the pseudo-feeling of actually exercising. Most of us are aware of the health benefits of exercise, but the discipline required is missing. Keeping in mind our healthcare workers who may not be able to practice or follow the routine for themselves, we would like to introduce them to some exercises which hardly take a few minutes but leave you feeling completely refreshed.
We've compiled some short exercise videos in this blog for relieving stress, controlling anxiety, and aiding mental relaxation that shall fortify them from within.
1) 10 MIN BEFORE BED WORKOUT
Regular exercise has many benefits, including better sleep. It not only promotes relaxation but also reduces anxiety, and normalises your internal clock. It has been believed for a very long time that working out before bed can make it harder to get good sleep. Recent studies suggest otherwise. In a 2020 study, sixteen men and women, performed moderate-intensity workouts at different times, including 4 or 2 hours before bedtime. The results showed that evening exercises did not disrupt sleep rather helped improve sleep efficiency in poor sleepers.
Here is a weight loss video that also helps in boosting your metabolism.
2) 5 MORNING STRETCHES IN BED
In this article on benefits of stretching, author says, 'not only does stretching help prevent injury, it also has numerous other benefits. Stretching increases blood flow to muscles and joints which can assist in the decrease of joint stiffness.'
Our body gets stiff and inflexible after a night's sleep. Here are some simple and easy stretching routines that will help you start your day feeling fresh and energised.
3) DESK EXERCISES
According to The Washington Post, sitting without movement for long durations can lead to problems like muscle aches and degeneration, organ damage, slow brain function, and more. A small workout at your desk can help prevent these issues.
This video is for all those people having sedentary desk jobs. It is helpful for those who sit at the desk for long hours, maybe for work or study. It is also beneficial for people working in the IT sector, or in the helpline centres.
4) Exercise to Prevent Aching Legs & Leg Fatigue
This video will help you prevent aching legs and leg fatigue by using some stretching exercises.
5) Simple Breathing Techniques & exercises
Breathing exercises can help you relieve your stress and anxiety.
Begin with just 2-3 minutes a day, and increase your time as the exercise becomes easier and more comfortable.
Practice multiple times a day. Schedule set times or practice it as you feel the need. These can be done anywhere.
This technique involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety and help people with sleeping problems. It has also proven to help control anger.
Alternate nostril breathing is known as Nadi shodhana pranayama in Sanskrit, it is a breathing exercise for relaxation.
Here is a video to help you attain complete relaxation.
You can also try out these other pranayama methods.
Our body has its own way of relaxing itself. According to the American Institute of Stress, the way to activate this natural relaxation response lies in focused, abdominal breathing. Abdominal breathing (or belly breathing) increases the supply of oxygen to the brain and stimulates the nervous system, leading to a state of calmness and tranquility.
The article has been contributed by Shradha Kadam, a second year medical student.