Let’s be honest. Most of us “hate” working out. The majority of us only exercise to be relatively healthy and in good shape, despite doing the things we truly love like eating pizza, drinking beer with friends, and vegetating on the sofa watching TV.
But, now more than ever, we want to be in good health to be able to face the coronavirus and win the battle against it. If you would like to understand why exercise is so important in boosting your immune system, check our article “Optimal Health Four Weeks Program – Movement”.
So, how can you build some muscles, lose some weight, boost your immune system, and be ready for the coronavirus even though you “hate” (or dislike, or are too busy, or too lazy) to exercise?
Well, a few things worked for me.
“If you cannot do great things, do small things in a great way.” –Napoleon Hill
You might have some bad bed-habits, like eating in bed, watching TV in bed, going to bed too late. It would be very good for you to avoid those bad habits at all costs. Many would argue that good quality sleep is the most important thing for your health (To know more about how to stop bad habits and start good ones, check out the article “Optimal Health Four Weeks Program – Habits“). While you get rid of your bad bed-habits, try to add some new good ones.
Good Bed-Habit #1: Bed Stretches
When the alarm goes off, instead of pushing the snooze button, try to start your day with a few stretches while still in bed. Check this video for the 5-morning stretches I do every morning – https://www.youtube.com/watch?v=7o4waoBbIZA
#1. Full Body Stretch
Lying down, extend your arms over your head and push your palms upward while stretching your legs and toes. Hold this position for five breaths. Relax and repeat.
#2. Knee to Chest Stretch
Still from a flat position, pull your knees up toward your chest. Hold this position for ten breaths.
#3. Supine Twist
From the knee to chest position release your knees to the left into a supine twist while turning your neck to the opposite side. Hold this position for five breaths. And then pull your legs to the right side, whilst turning your head to the left. Again, hold this position for five more breaths.
#4. Seated Foward Bend
From a seated position stretch your toes and legs and reach forward as far as you can, touching and holding your feet if possible. Hold this for 5 breaths.
#5. Spinal Reach
From a seated position reach up, turn your palms outward and bend to the right and to the left and repeat three times for each side.
Good Bed-Habit #2: Exercise Morning Routine
The stretches from your bed will warm and wake you up, getting you ready for some light simple and easy exercises perfect for beginners. It will take just 4 minutes. Check the exercise routine in this video: https://youtu.be/r26uMBzCM18
#1. Reverse Crunches
Laying down on your bed, bring your feet up, place your hands right beneath your butt, press your back against the mattress, and then bring your knee up and down touching the mattress. Do this for one full minute.
#2. Sit To Stand
Sit down on the edge of your bed, stretch your arms before you, stand up and sit back down. Like a squat, repeat the sit-down and stand back up movement for one minute.
#3. Simple Side Bends
Stand up, place one hand on your hip and reach the other hand across your body as far as you can. Come back and forth switching sides. Repeat this movement for one minute.
#4. Drinking Birds
In a standing position, place your hands behind your head, bend your knees slightly and bend over to a 90-degree angle and go back up. Repeat this for one minute.
Good Bed-Habit #3: Repeat Bed Stretches
Repeating the five stretches before you go to sleep will help release tension in your muscles and joints, improving the quality of your sleep.
It will not take long until you feel and see the results of practicing this simple morning exercise routine every day. Once you get used to it you will start to enjoy it and we can start adding new movements to your exercise routine.
Now, here in Belgium, we are in lockdown. Leaving the house only to buy essentials. We are still allowed to go for a walk with members of our family, keeping a safe distance from others. If you are still allowed to go out for a walk, by all means, do that every day, always taking the necessary precautions.
Go ahead, try it and let me know how you like it in the comments below.
Take care and be safe.
Disclaimer: This article is for informational purposes only and does not substitute medical advice.