Working out is a great way to bring your body back to its normal self if you are recovering from Covid-19. While a Covid infection leaves you feeling weak and fatigued, there are some simple workouts from home that you can try in order to restore your body’s strength and feel more energised.
Here are some exercises and workouts from home that are mild, easy, and ideal for post-covid recovery:
1. Push-Ups – Best workouts for chest at home
This is one of the most basic exercises that help work your entire body. It is one of the best workouts for the chest at home. However, it can be strenuous. So make sure you start with minimum repetitions. If you feel weak or experience any pain when doing a regular push-up, you can push off from the wall, to begin with, and then move on to the floor.
How to do it
Support your body weight on your feet and palms and hold your body parallel to the floor. Think of making a plank with the body. You can hold this position or can bend your knees to touch the floor. Then, slowly bend your elbow and lower your body to the ground. When you reach your maximum, push back to the first position. This exercise is also more effective than dumbbell triceps exercises when it comes to strengthening your arms.
Progressing
Start with 5 repetitions and 2-3 sets and then increase it as you feel stronger. You can practice against the wall to build strength and then move onto the floor.
2. Squats – Do Them Against The Wall
This is the best leg exercise at home which requires no equipment. Remember that this is a strenuous exercise that can be painful initially because of the inflammation caused by Covid-19. Therefore when you are planning your workouts from home, including this variation of squats for best results.
How to do it
Instead of free squats, start with your back against a wall to get adequate leg exercise at home. Keep your feet shoulder-distance apart. Move your feet away from the wall to allow you to go into a squatting position.
Now, keeping the back rested against the wall, slowly lower your hips. If possible, go all the way until your knees are at a 90-degree angle. If not, push back to your starting position after you have hit your maximum.
If you find that even this leg exercise at home variation is painful, you can use a chair for support. Squat till your hips touch the seat of the chair and then push back to the original position. Squats are also the best home exercise for weight loss as they allow you to work on multiple muscles at once.
Progressing
Start with 5-8 repetitions and 3 sets. You can increase the repetitions. When you are comfortable with supported squats, you can start with 5 repetitions of free squats.
3. Side Leg Raises – Your Perfect Leg And Ab Exercises At Home
This is one of the simplest ab exercises at home. It is easy to execute, does not exert your body too much, and also gives you good results. Side leg raises not only work on the obliques but also serve as a good leg exercise at home. They help you work out the inner thighs and glutes.
How to do it
Lie down on your side on a yoga mat. Make sure your feet are stacked above each other in order to make this an effective ab and leg exercise at home. Now, use the free arm to support your body weight. But, make sure you do not lean forward or apply any bodyweight on this hand. Your body should be in a straight line. Make sure that your body is not bent at the hip. Also, ensure that the back is not arched. Now, holding this position, slowly raise the free leg up and then bring it back to the starting position. After you have completed all the repetitions on one side, move on to the next one. This is also an effective home exercise for weight loss as it helps tone the body.
Progressing
You can start with 10 repetitions and 3 sets on each side. If you feel like the exercise is no longer challenging you, you can also add ankle weights to increase the difficulty level.
4. Bicep Curls – Create Your Own Gym At Home
Bicep curls are the simplest way to strengthen your upper body. If you do not have a gym at home or do not have the necessary equipment, like dumbbells, you can simply use water bottles filled with sand or water to add resistance. While this is primarily a workout for your biceps, it also works as a good exercise for back at home when done correctly. This can also be turned into a good home exercise for weight loss, especially in the arm region.
How to do it
For this at-home workout, stand with your feet at shoulder distance. Keep your knees soft. Hold the dumbbells or filled water bottles in each hand and let your arms rest by the sides of your body. Lean forward slightly and pull your shoulder blades down to stabilize your upper body. Then, without moving your elbow, curl your arm and slowly lower it back to the starting position. Make sure you do not lock your arm when you release the weight.
You can curl both arms together or alternate between your arms as per your convenience. You can modify these exercises to create effective dumbbell triceps exercises as well.
Progressing
You can start these workouts at home exercises with 8-10 repetitions and 3 sets with the lowest weight. Then increase the weights slowly as you get more comfortable. With time you will realise that even though this seems to be a simple workout at home for weight loss, it is highly effective in strengthening your arms.
When you are working out after a Covid-19 infection, make sure you take it easy. You must be extremely careful about the inflammation when you are working out. If you do not feel up to it, consult your doctor before you decide to go to gym at home.
You can also start with a simple walk around the neighbourhood to get your body going. Then, move on to strength training. There are several types of workouts for the chest at home and for the whole body that you can slowly add to your routine.
Make sure you get enough sleep each night if you wish to become more regular with your workout. Sleep will help manage inflammation and also give you the energy needed to effectively manage your workouts at home and push through the training. You must also supplement this with a balanced diet for best results.
Comment below to share some more effective at-home workouts which you did to enhance your overall strength during the pandemic.
