When you exercise, you enhance your body’s natural release of endorphins. This surge in happy hormones can boost your mood and your confidence, and the good news is: you can exercise anywhere, even at home.
“Exercise stress,” when managed well, is healthy stress that over time pushes your body to adapt and become stronger and more efficient. Some studies suggest exercising on a regular basis is beneficial for immunological health, as it can have a positive effect on your body’s ability to remain well and fight off common illness.
Other studies have found that during flu season, the temporary rise in body temperature can discourage certain bacterial growth and the stress relief benefits of exercise help to keep you feeling at your best.
Here Are 5 Exercises to Do at Home
No matter how much space you have at home, you can do a quick full-body exercise routine at any time to stretch and strengthen your body. All you need is your own body weight and minimal equipment.
Reps: Perform 10-12 of each exercise. Repeat the exercises 4 times for a complete routine.
Time to Complete: About 20 minutes.
1. Triceps dip with reach
This exercise targets the backs of the arms and shoulders.
- Sit on the floor with your knees slightly bent.
- Place your hands behind you with your fingers facing your body.
- Lift your butt up off the floor so that you are supported by your arms and feet.
- Bend your arms at the elbow until your butt touches the floor then push back up to the starting position.
- If you want an extra challenge as you push up, lift your left leg and reach forward with your right arm.
2. Push-ups
This is a total-body exercise as it requires the use of lots of muscle groups.
- Lay face down on the floor and position your hands palms-down on the floor, approximately shoulder-width apart and near your shoulders.
- The balls of your feet should touch the ground and feet just slightly apart.
- Raise yourself using your arms.
- Make a straight line from your head to your heels and contract your abdominals to keep your hips from sagging. This position is the beginning and the end position of a single push-up. Lower your chest toward the floor by bending your elbows hold for a second then return to the start.
3. Hands and knees balance with crunch
This exercise challenges your balance and works your abdominal muscles.
- Get onto the floor on all fours. Hands directly under the shoulders, knees under your hips. Keep your back flat.
- Raise your right arm forward and your left leg back behind you.
- Bring your knee toward your chest at the same time as bringing your elbow to meet your knee.
- Do these 10 times then switch legs.
4. Squat
This is a functional exercise that works the largest muscle group in the body– your butt and legs.
- Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
- Extend arms out straight so they are parallel with the ground, palms facing down.
- Start by getting into a position as If you are going to sit in a chair. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
- The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees.
- Engage core and, with bodyweight in the heels, push back up to standing, driving through heels.
5. Reverse Lunge with knee lift.
This exercise targets the front and back of your legs.
- With your chest lifted, chin up and abs contracted, take a big step backward with your left foot.
- Sink straight down so that your back knee points down toward the floor. You are on your back, left toe. Your front foot is firm on the floor, as you push back to the starting position lift your knee up in front of you hold for a second then repeat and switch legs.
Managing your exercise routine, consuming a healthy diet and getting enough rest are just a few great ways you can strive toward getting the best physical and emotional results. If you’re looking for more routines to do in the comfort of your home, please visit our free fitness portal at https://herbalifenutritionfitness.com.
Samantha ClaytonOLY, ISSA-CPT – Vice President, Sports Performance and Fitness Education
Samantha Clayton serves as the vice president of Sports Performance and Fitness Education at Herbalife. She is also the Vice Chair of the Fitness Advisory Board. Clayton represented Great Britain at the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. She is a certified personal trainer with specialty certifications in group fitness, youth fitness programming, senior fitness and athletic conditioning. Clayton has an associate degree in pharmaceutical science and studied chemistry at the University of Wolverhampton. She then went on to earn her bachelor’s degree in public health and a master’s in medical nutrition from American Public University and Arizona State University, respectively. As a mother of four, she enjoys cheering for her kids at their sporting activities. Her favorite Herbalife product is Herbalife24® Rebuild Strength.