how to do Sport at home (without equipment): 15 tips 2021
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1/15 - Stand up or stretch every two hours - It is important to reduce the time spent sitting or lying down by walking for a few minutes and stretching if possible every 2 hours. Force yourself to stretch your legs in your apartment or garden.
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2/15 - Challenge: one hour without sitting - Every day, force yourself to replace one hour of sitting time (either all at once or as many times as you want) with one hour of physical activity (even at low intensity). Here's an idea: watch TV standing up or walk while you're on the phone!
3/15 - Work on your balance - It is important to maintain activities that promote balance: for example, when you brush your teeth, you can try to do it on one leg.
4/15 - Muscle 1 to 2 times a day - At home, muscle strengthening requires almost no equipment. With a chair, filled water bottles, a step, you can strengthen all the muscle chains of your body.
5/15 - Strengthen the upper body (easy exercise) - Equipment: 1 chair - 2 water bottles - Sitting on a chair, bring the water bottles back to shoulder height at the same time, go down, then rotate the bottles inward as you come back above the extension of the thighs. Be careful your back is resting on the backrest. Tighten your abdominal muscles to avoid arching your back. The elbows remain stuck to the ribs.
6/15 - Strengthen the lower body - Without material. Lying on the ground - legs bent - feet on the ground - over-lift your pelvis. Be careful to tighten your abs and buttocks at the same time.
7/15 - Use the stairs! If possible, go up and down several times a day. A few tips: the speed can vary (slow and/or fast while standing at the ramp if necessary), you can stop on one foot and then on the other foot at the next step (balance and weight training).
8/15 - Cleaning - Cleaning, polishing, sweeping... Housework is a physical activity (in addition to being very useful for disinfecting the house!): try to put more energy into it than usual, it will strengthen your muscles!
9/15 - Download a "sport at home" app - A variety of workouts based on muscle strengthening, stretching, and fundamental movements are offered with free access from your phone or tablet.
10/15 - Sign up for online sports classes - You will find your happiness on YouTube or on Instagram: coaches have been offering fitness, yoga, pilates classes for years... Since then, some have been offering special live "confinement" classes. But it is quite possible that your regular teacher also offers online classes adapted to your level, don't hesitate to ask him or her.
11/15 - Take out the cellar the apartment bike - Pedaling is good for your health! This activity allows you to improve your endurance while building up your muscles, without trauma to the joints. It also refines the silhouette and burns fat. Finally, the exercise of apartment biking is excellent to preserve the cardiovascular system. Our advice: a good adjustment of the position is the guarantee not to suffer from lumbar vertebrae.
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12/15 - Make (a little) skipping rope - The playground idol could be useful to you in this time of confinement! Why not offer this activity to your children who (like you) need to let off steam? Its benefits? Practiced regularly, it helps maintain your figure, gain endurance and tone your abs. If you are a beginner, 5 minutes of jumping per day is enough (and watch out for the neighbors).
13/15 - Getting into Yoga - The benefits of yoga are unlimited - relaxation, well-being, letting go - and make sense at a time when everyone is looking for serenity and relaxation. Yoga also brings concentration, tonicity, flexibility. Finally, it helps you learn to breathe better and gives you the keys to better manage your stress. Family yoga programs are available on Youtube.
14/15 - Gardening - The various "exercises" of gardening increase flexibility and improve coordination and balance. In fact, 30 minutes of gardening can burn 125 to 200 calories (as many as a brisk walk of the same duration). It is no coincidence that gardening is increasingly appearing as a "therapeutic accompaniment" in health care centers. Numerous scientific studies have confirmed this: the simple sight of plants revives positive energy, improves morale, and counteracts the effects of stress.
15/15 - Don't force yourself - If you are not usually athletic, don't throw yourself into challenges not adapted to your level! Taking up sports during confinement is not a good idea if you never do any. You can maintain yourself, but without excess. Likewise, no sport if you are feverish!
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