It took a pandemic for us to realise the importance of a healthy body. Exercise is a step towards a healthy life as it boosts one’s immunity by increasing blood circulation, lowering blood pressure, improving the health of your heart and also maintaining a healthy weight. Dr. Roma Parmar, a former PG Physiotherapist at the SSG Hospital suggests, “Stretching, limb mobilization, trunk and chest mobilization, brisk walking and breathing exercises have shown improvement in the immunity and quality of life of patients.” We bring to you 6 easy-peasy exercises that can be done from the comfort of your home.
DISCLAIMER: If you have a pre-existing medical condition (giddiness, blood pressure, migraine, hernia, pregnancy, epilepsy, vertigo, etc.), please consult your doctor before practising these exercises. Also, don’t overdo it. Too much of exercise is worse than no exercise. Our body considers it as stress and increases the levels of stress hormones in our body leading to suppressed immunity.
1. Diaphragmatic Breathing:
The Covid-19 virus is infamous for targeting the lungs, leaving them filled with fluid and debris. Strengthening our lungs is our best bet. It strengthens the diaphragm, lowers heart rate and blood pressure, it reduces levels of stress, anxiety and depression. Here’s how it’s done:
Sit upright and make yourself comfortable.
Relax your shoulders and place a hand on your chest and the other on your stomach.
Take a deep breath from your nostrils in such a way that your stomach expands while your chest is relatively still.
Purse your lips, as though you're whistling, gently press your stomach and exhale for four to five seconds.
Repeat.
2. Shoulder Pinch:
Sit straight and extend your elbows to the side at shoulder level
Breathe in and pull your arms back so that your shoulder blades come close to each other
Breathe out as you bring your arms to the first position
3. Shoulder Depression:
Sit upright, place your right palm on your left shoulder and inhale
Exhale as you bend your neck to the side and pull your left shoulder down
Repeat on the other side
4. Side Bends:
Stand with your feet apart and stretch out your arms to the side.
Exhale and bend towards your right
Inhale as you stand straight up
Repeat on the other side
5. Seated Trunk Rotation:
Sit on a chair
Keep your neck and shoulders straight
Exhale as you twist your waist to the right
Inhale as you return to the first position
Repeat on the other side
6. Jumping Jacks:
This exercise is a total body workout that involves your heart, lungs and muscles all at once. You can begin with 10 or 20 sets and slowly increase the number of sets.
Stand straight with your legs together and your arms by your sides
Jump, spread your feet apart (more than hip-width) and clap your hands above your head.
Jump again as you return to the first position
Folks, it’s time to pull up your socks and LIVE HEALTHY, LIVE HOLY and LIVE HAPPY!
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