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Quarantine exercises for Beginners



Beginners need to practice whole body exercises with less repetition for initially 20-30 minutes. As the stamina increases, time and repetition can be increased. Preventing injury is important in first few weeks to make beginners adhere to exercise routine.
The first step is to reorient your mind and tap into all its positive strength. To be able to confront your problems, be it weight, lack of energy, stress, or depression is the half battle won. The mind needs to know that you have identified your weaknesses and you are willing to make the changes. A positive and receptive mind is the key to achieving healthy and a fit body.
Start with baby steps while incorporating any lifelong changes in your routine. This is basic foundation of a ‘sustainable’ fitness regime. Small changes are easier for your mind and body to adapt. Often, we make mistake of taking on lot more than we can handle, whether it is just a simple change in your sleeping time, or food habits to cut down starches in diet, or taking on a form of exercise. Slowly build body’s capacity, strength and stamina without injury or pushing the system beyond its limit.

To start you need:

1.       Comfortable clothing.
2.       Empty stomach preferably in morning or 2 hours post the meal.
3.       Find a space in your home which makes you feel comfortable.
4.       Sit comfortably preferably with back erect, close your eyes, inhale and exhale few breaths.
5.       The only thing you need to focus on is the sound and rhythm of your breath.
6.       Slowly start disengaging from chaotic thoughts that comes in mind.

To begin with:

Practice sukshama vyayam which is moving all your joints from toes to neck.
1.       Start moving ankle joint, hip joint, shoulder joint and head in circular movement in clock and anti-clock wise for 5-10 times.
2.       For knee joint, waist and elbow joint repeat close –open movement like hinge of door for 5-10 times.
3.       Sukshma vyayam is equal to warming up of the body.
4.       This will lubricate all the joints and increase the blood flow towards the joints.
5.       Make muscles active and prepared for other exercises ahead.
6.       Reduces the chances of injury and spasm.

Main course in middle:

After sukshma vyayam repeat following set of exercises for 2 times in first week and increase one round every day or as per your capacity until you reach to intermediate level of your fitness.
No.
Exercise
How to perform
Time / frequency  
1.
Spot jog
At one spot, start with slow walk or can take cover 1 km outside.
5 minutes
2.
Brisk walk
After slow walk, increase intensity and you shouldn’t be able to talk while you are doing brisk walk
5-10 minutes
3.
Swimming/ Elliptical/ rowing/ hand rotation for 20 times
Idea is to engage your hands as well in exercise
5 minutes
4.
Sit ups
Stand erect, Take your hip width stance and slowly practice sit ups.
10 times
5.
Modified push ups
Come on your knees with palms firmly placed on ground. Practice push-ups with maintaining back arch (tight shoulder and back while practicing).
10 times
6.
Stand and stretch
Stand with spine straight, feet’s together, slowly come on toes and stretch up. Hold for few seconds. Release after few minute hold.
10 times
7.
Sit and reach
Sit down with legs spread in front, back erect, place hands on thighs and gently spread hands towards the toes. Try not to exceed the capacity. Hold wherever you reach
10 times

Repetition:

Repeat above mentioned exercise every day to increase your capacity and stamina. By the time you reach to intermediate level, set of 7 exercises should be repeated for 5-6 times with ease.

Benefits of set of 7:

1.       Exercise involves your each muscles and joints, therefore increases after burn effect. 
2.       Set includes cardio, strength training, balancing and flexibility poses enables holistic fitness.
3.       Increases cardio-vascular strength, good for high blood pressure and cardiac patients.
4.       Good for building muscles of thighs (hamstring and back+ biceps).
5.       Exercise releases endorphins which is ‘feel good’ factor after exercise
6.       Helps to remove toxins from body (sweat you release)
7.       Strengthen your spine and digestive system.
8.       Eliminates aches and pains of body (balancing and flexibility poses helps to do it).

Cool down:

Repeat spot jog slowly while you are cooling down for 5 minutes and then stop to exercise. This will enable body to understand that you are concluding exercise with slow walk.
1.       This will help your blood circulation to move towards digestive system from your muscles.
2.       Cooling down prevents spasm and muscle tightness after exercise.

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