When staying home is necessary, for whatever reason, your body and mind still need to exercise so that it can function optimally. Luckily, there are several ways to remain healthy and active, even when you are stuck at home.
A reputable family clinic in Dubai recommends creating a healthy home and staying physically active to ensure good overall health and wellbeing. You can make simple modifications in your home, both indoors and outdoors, to make it more favourable for you and your family. Moreover, there are home exercises and activities you can engage in that promote a stronger and healthier mind and body.
Read further to learn some modifications you can do to make your home healthy and exercises you can try at home to be fit and healthy.
Create a Healthy Home
Make your house a sanctuary of wellbeing with these handy tips for keeping away bugs and health hazards.
Commercial cleaning agents are the primary toxic materials detrimental to your health because they contain phosphates, which can also be harmful to the ecosystem. So to ensure a healthier home, consider making your own cleaning spray.
For instance, you can mix water and vinegar or baking soda. Vinegar is best for descaling coffee machines and kettles. Baking soda, on the other hand, can remove stains from almost everything, including the fridge.
If the smell of homemade cleaners bothers you, you can add several drops of essential oil for a refreshing scent.
Follow a morning routine
Each day, make sure to perform a health check in your kitchen. Remove food debris from the drain, rinse the sink, and wipe all surfaces to prevent the build-up and growth of germs. Recycle waste and empty the bins to prevent unpleasant odours from developing. Moreover, check for any out-of-date food in the cabinet and fridge, and dispose of those properly.
Implement a no-shoe policy
Your shoes can collect different types of chemicals and germs that you don’t want to bring indoors. They can also harbour allergens that can trigger different types of allergic reactions.
So make sure that no one brings in their shoes from outdoors. Provide a basket where you and your family can store their shoes at the entrance, along with a basket of slippers ready for you to wear as you enter the house.
If leaving your shoes outside is not possible, make sure to have a footwear disinfectant at the entrance. This way, all shoes from outside can be cleaned and sanitised before they are brought indoors.
Practice regular handwashing
Proper handwashing is your best defense to keeping yourself and your home healthy.
Light switches, door handles, screens, and phones are germ habitats. So you must keep the hand washing area and bathroom filled with soap and hand towels to motivate everyone to wash their hands frequently. A hand disinfectant can also be placed in every corner or room of the house to remind everyone to sanitise their hands often.
Go mad with houseplants
Indoor plants are great for your health because they release oxygen and reduce carbon dioxide. They act as humidifiers, too, keeping the moisture levels up inside your house. An excellent choice is the aloe vera because of its ability to clean the air and reduce toxins.
Create your chill-out zone
Staying at home can also be tiring, especially if you have kids or are working home-based, so make sure to create a place in your house where you can take some time to relax your mind and body. It can be a room or a corner with only a comfortable chair where you can have some alone time.
Get Physically Active
Regular physical activity will boost your immunity, making you less vulnerable to infections and other illnesses. It also promotes better cardiovascular, respiratory, muscular, and mental health. Most importantly, it will help you achieve and maintain a healthy weight.
Try home-based exercises
Here are exercises that you can do when you’re at home.
- Plank – This exercise will strengthen your arms, legs, and belly. In a prone position, place your forearms on the ground, with your elbows under your shoulders. Make sure to keep your hips at the level of your head. Hold this position for at least 20 seconds, rest for 30 seconds, and repeat the process for at least five times.
- Squats – This exercise will strengthen your glutes and legs. Place your feet at hip distance with your toes pointing a bit outwards. Bend your knees as low as you can, keeping them just above your feet. Make sure to keep your heels always on the ground. Stretch your legs. Do this exercise 10 times more, rest for 30 seconds, and repeat the set for up to five times.
- Knee to elbow – This exercise will increase your breathing and heart rates. Lift your one knee and touch it with the opposite elbow, alternating sides. Do this for at least one minute, rest for 30 seconds, and repeat up to five times.
- Child’s pose – This position will stretch your shoulders, back, and side of your body. Kneel on the ground and place your hips to your heels. Bend forward, rest your belly on your thighs, and then stretch your arms forward. Hold this position for 30 seconds, and make sure to breathe normally.
- Legs up the wall – This position is relaxing, comfortable, and de-stressing. Bring your hips close to the wall and lift your legs so they rest on the wall. Relax your body, close your eyes, and take a deep breath. Rest in this position for at least five minutes.
Sit, stand, and move
If you are always sitting, perhaps in front of your computer, smartphone, or tablet, make sure to take regular breaks every two hours. Stand up and walk around your house, play with your pet, or get some fresh air in your yard or on the balcony.
You can also create your own stand-up desk area so you can alternately sit and stand-up while studying or working.
Use your stairs
If you have stairs, make them your best friend. Climbing the stairs is already a great way to maintain fitness. Do a three 20-second fast climb each day.
Dance to your favourite music like nobody’s watching. Dancing is a great way to remain fit and healthy because it can reach vigorous intensity and even mimic high-intensity interval training.
Whether it is traditional, rock, or electronic beats, just turn up the radio volume and turn your room into a dance hall any time of the day.
Yoga can also help you stay flexible and active. You can try different types of yoga, depending on the level of difficulty and intensity you prefer. Benefits of yoga include relieving anxiety and stress, lifting your mood, and managing back pain. You can also join online yoga classes if you don’t know where to begin.
Staying at home is not an excuse to live sedentary. Remain fit and healthy by creating a better home and getting physically active. Try these tips, and be surprised at how it can help you achieve a better, healthier life at home.
Vanessa Batten is a marketing and communications specialist with 10 years’ experience in the UAE healthcare industry and is the Senior Communications Officer at Mediclinic Middle East. Operating seven hospitals and 20 outpatient clinics with more than 900 inpatient beds in the UAE, Mediclinic is focused on providing specialist, multi-disciplinary services across the continuum of care and is regarded as the most respected and trusted provider of private healthcare services in the UAE.