And why you should be doing it amidst the Coronavirus madness.
COVID-19 has thrown us a curve ball the likes of which we, as a society, have never before seen.
The widespread advice right now is to stay home unless absolutely necessary. Schools have closed. Mass social gatherings have been cancelled. Many have voluntarily self quarantined.
For many of us, our daily routines have been turned on their heads.
From what we know so far; the healthier you are, the more efficiently your body will be able to fend the virus off, should you come into contact with it.
Now, there are some things that we simply have no control over. We can’t help how old we are. We can’t help having a preexisting condition.
One thing that is within our control is to keep the body we have as fit as possible. One way we can achieve that is by taking just a few minutes a day to make sure we’re still moving it around, especially during a time when it’s probably not very high on the priority list to make it to the local gym every other day.
Why should exercise matter during a time like this? Your immune system.
Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. — Harvard Health Publishing
Aside from avoiding large gatherings, not touching our faces, and washing our hands a lot; investing in a strong immune system is one of the best precautionary measures we can take.
Below is a bodyweight circuit that’s part of a program I’ve been writing for an upcoming e-book. If you’re currently housebound, this is a great way to keep the blood flowing that requires nothing more than a resistance band takes less than 20 minutes to complete.
*Note: I’ve provided links to very brief, easy to understand tutorials of every exercise you may not have heard of before; simply click on their names.
- Y-W-T Holds — 15 sec. per hold
- Y-Handcuffs — 10 reps
- Isometric push up — 20–30 sec. hold at the top position
- Isometric push up — 20–30 sec. hold at the bottom position *chest hovering just above the ground*
- Push ups — As many good reps as possible
Rest 60 sec.
This is a full body workout that takes a “top-down” approach. We begin by targeting the upper back musculature and then work our way down the chain until we finish things off with the glutes and hamstrings.
Perform it two to three times a week, or as often as you feel like you need to.
At a time like this, not too many of us are chiefly concerned with looking as “aesthetically pleasing” as possible for the summer, or shattering a personal best in the bench press; that’s not what this workout is for. We’re concerned with keeping ourselves — and the people we love — healthy.
Dedicating even a small amount of time each day to keeping your body active is enough to positively influence both your physical and mental health, because, let’s be honest — exercise just makes us feel better, and that can be worth a lot during a time like this.
If you’re someone that either doesn’t want to or is simply unable to leave your home right now, it’s my hope that this little workout will provide you some measure of respite during this time of uncertainty.
Stay safe, everybody. We’re in this together.
Source : Medium