Stay in Shape by Exercising at Home!

There are many exercises that city dwellers — who have become increasingly sedentary in today's conditions — can do at home. You can work your glutes with sumo squats and your legs with side lunges. Trainer and Sports Coach Esranur Kaplan says, "While exercise improves muscle strength and body flexibility, it also boosts the immune system. At the same time, it improves the cardiovascular system and increases physical endurance. You should set goals for yourself around balance, breathing, relaxation, and strengthening exercises, and create weekly and monthly programs."

One of the biggest problems for city dwellers is inactivity… In today's conditions, people have become even more sedentary. The consequence of reduced movement is not just weight gain, of course. Inactivity causes us to lose muscle strength and endurance. So what is the most effective remedy for inactivity? Many people already know that the answer is 'sports and exercise.' Trainer and Sports Coach Esranur Kaplan points out that exercise has great benefits for the human body. Kaplan says, "While exercise improves muscle strength and body flexibility, it also boosts the immune system. At the same time, it improves the cardiovascular system and increases physical endurance." 

5-minute walks around the house

Noting that people of every age group can find exercises to do at home, Kaplan says: "Just like outdoors, there are many exercises that can be done at home. You can take a few 5-minute walks in the hallway each day. Instead of sitting for long periods, getting up and taking a few steps every now and then is very beneficial for heart health. Working your arms and legs with small water bottles, resistance bands, and one-kilogram weights while spending time at home also contributes to heart health while boosting the immune system."

Dance and jump rope

Sports Coach Esranur Kaplan recommends splitting home or outdoor workouts across 3 to 5 days per week. Noting that we need to incorporate at least 30 minutes of walking into our daily lives, Kaplan continues: "Basic exercises to do at home include dancing, jumping rope, Pilates, yoga, and working with resistance bands and small dumbbells. You can also set goals for yourself around stretching, balance, breathing, relaxation, and strengthening exercises, and create weekly and monthly programs. To increase muscle strength, you should exercise at least 2 days a week. People with chronic conditions should pay extra attention to their exercise routines."  

Which exercises can be done at home?

Work your side abdominal muscles with the side plank: The side plank, one of the core abdominal exercises, increases muscle endurance while improving your coordination and balance. To perform the side plank: lie on your side with your legs straight and your forearm perpendicular to your body. Pull your abdominal muscles inward and slowly lift yourself off the floor. Slowly return to the starting position.

Do push-ups and stay in shape: The push-up is a widely known and practiced gymnastic exercise around the world. This movement, in which the body is raised and lowered using the arms, is highly effective for working the arm and abdominal muscles.

Work your glutes with the sumo squat: When done regularly, the sumo squat is effective for working the inner thighs and glutes. To perform the movement, spread your legs as wide as you can. Position your feet so that your toes point outward at least 45 degrees. Without moving your feet, bend down until the area from your knees to your hips — that is, your upper thighs — is completely parallel to the ground. Try to keep your feet and back fixed as you lower down. Then straighten back up while maintaining the position and stand tall. 

Work your legs with this exercise: The side lunge is a great option for working your legs at home. Stand upright with your body in a straight position. Extend your arms out parallel to the floor. Take a wide step horizontally toward the side of the leg you will be using. Bend that leg and lean toward the floor without breaking your posture. Repeat the same exercise for the other leg. The side lunge effectively works your leg and glute muscles while also helping to stretch and increase flexibility in your lateral leg muscles.

Burn belly fat with crunches: The path to a firm, lean midsection runs through the crunch exercise. To perform the exercise, lie on a flat surface and bend your legs at the knees. Then slightly raise your feet so they rest on your heels. With your hands behind your head, try to raise yourself up until your shoulder blades lift off the ground. The most important point here is that your shoulder blades are completely off the floor while your feet remain firmly on the ground. Crunches help convert belly fat into muscle, allowing you to achieve a fitter appearance.

Benefits of regular exercise
 

• Helps with weight control.

• Helps you sleep regularly.

• You can have a balanced hormonal system.

• You feel happier and more energetic.

• Regular exercise is very effective in fighting depression.

• You can have healthy joints.

• Your circulatory system functions more efficiently.

• It contributes to your cardiovascular health.

• You gain a strong cardiovascular system.

• You can achieve a healthier body by relying less on medication.

• You can have a strong immune system.

• You can age gracefully and look younger than your peers.

• It maintains your body's balance and reduces your risk of injury.

• You may be able to overcome chronic conditions passed down from your family.