5 exercises suitable for home fitness


Now we are at a critical stage of epidemic prevention. Everyone should minimize going out, but they must exercise at home to prevent epidemics, strengthen immunity, and resist viruses.

What sports are suitable for home fitness?

Exercise can improve heart and lung function, strengthen muscle and bone function, increase blood pressure, improve immunity, strengthen the brain, reduce fatigue, relieve stress and promote mental health.

Whether it's outdoor sports or home fitness, the most important thing is persistence. At least 10 minutes a day, more than 3 times a week, for more than a month, there will be obvious changes in cardiopulmonary function, sleep status, body shape, and appearance.

If you want to improve your immune system through fitness during your stay at home, you must pay attention to the way you exercise. You should choose a suitable exercise method according to your age and physical condition, and scientific home fitness.


provides you with several home fitness methods suitable for the vast majority of people:

Home fitness 1. Plank: Recognized as an effective way to train core muscles

Young people can hold each set for 60 seconds and train 4 sets at a time, resting no more than 20 seconds between sets. For middle-aged and older adults, the ideal level of plank support is: 50+, 50 seconds per set; Over 60 years old, each set of 40 seconds; plank support is not recommended for the elderly. This exercise is also not recommended for people with cardiovascular disease due to the stress on the blood vessels.

Home fitness 2. Upper body strength exercises: Mainly push-ups against a wall or armchair, it can elevate the torso and ensure that the handle is firm, stable and safe. Suitable for middle-aged and elderly people to practice. Intermediate is doing horizontal push-ups on the ground. Advanced is to do push-ups with feet raised (feet on sofa or chair). You can do two sets a day, one for each set 20 times.


Fitness at home 3. Squat exercises: With your back against the wall, your feet should be shoulder-width apart, and gradually stretch forward to form a certain distance from your body's center of gravity, about 40-50 cm. At this time, the body is in a squat position at the same time, so that the long axis of the calf is perpendicular to the ground. The angle between the thigh and the calf should not be less than 90 degrees, otherwise it is easy to cause damage to the patellofemoral cartilage. Generally, every time you squat until you can't stand it, rest for 1 minute and repeat 3-4 times for the best.

Fitness at home 4. Straight leg raising exercise: Lie on your back on the bed, first straighten your legs with maximum strength, and then raise your legs to a height of about 15 cm from the bed surface. Hold for 10 seconds, rest for 3 seconds, hold for 10 seconds, rest for 3 seconds... 10 reps per set, rest for half a minute, and move on to the next set. 5-10 groups, one group in the morning, one group at noon, and one group in the evening. After practicing for a period of time, you can adjust the training intensity by yourself, for example, the persistence time becomes 15 seconds, 20 seconds, 25 seconds...

Fitness at home 5. Running in place: At the beginning, walk slowly in place for about 1 minute to let your body move first. Slowly increase the frequency and become a kind of brisk walk. The warm-up phase is about Do it in 2-3 minutes, and then you're ready to run. The time for the elderly is generally controlled at 8-10 minutes, and the time for young people is 15-20 minutes.


"No matter what kind of exercise you choose, if you want to achieve results, you can't do without persistence." At least half an hour of exercise every day. If not at first, research suggests it should be at least 10 minute. After each exercise, the heart rate should reach the resting heart rate plus 60 beats per minute. Exercise at least 3-5 times a week, and the interval between each exercise should not be too long, otherwise the cumulative effect of the exercise will be lost. Generally, the effects of this exercise will largely disappear after 24-36 hours after exercise.

In addition, the cumulative time of weekly exercise should also meet the standard. The World Health Organization recommends that adults do at least 150 minutes of moderate-intensity or 75 minutes per week minutes of high-intensity cardio. In general, activities with a heart rate greater than 64% of maximum heart rate (maximum heart rate defaults to "220") are considered moderate to high intensity activities.

To promote persistence, it's important to choose a form of exercise you enjoy. Yoga, Tai Chi, and strength training (in the form of pullers, dumbbells, etc.) are all exercises that work well at home. "There's an easy way to tell if your exercise is working well, and that's by sweating slightly." That is, don't feel overworked. If you eat well and sleep well, and your weight is stable, then the amount of exercise is just right.