Exercise can be defined as performing any movement to increase heart rate, strengthen muscles, and promote flexibility . If you have mobility restrictions or love naps, we have good news, you can even exercise from your bed or a mat if the mattress is not very new.

There are numerous types of exercises that can increase flexibility, strengthen your cardiovascular system, and tone your muscles. Swimming, recreational sports, running, weight lifting, stretching exercises, and HIIT workouts are for you. Now it seems that the only difficult decision will be deciding which one you want to implement to improve your health.

Unfortunately, due to the recent restrictions imposed by the global situation, many of us have been forced to suspend our gym memberships. Now we take our pets for walks more times than they would like.

And we stay in bed longer than we should to avoid being overwhelmed by the constant barrage of news from our social networks. How can we tackle the goal of getting fit and staying healthy during these strange times?

It’s nothing to worry about! Even if you don’t feel like getting out of bed until noon, there are exercises you can do right there in your bed. So you can move towards your goals and improve your physical condition while you are semi curled up on your pillow.

Now you really have no excuses; It’s time to implement a training regimen from the comfort of your bed and bedroom. Why is exercise so vital to good health?

The top five benefits of exercising

Exercise benefits both your body and your mind; Studies show that people who exercise are happier and live longer. Here are some other reasons why you need to start moving that body right away:

1. Exercise can make you feel happier

Exercise is a natural mood booster. Science has confirmed that people who exercise regularly experience less anxiety, stress, and depression. Powerful endorphins, or happiness hormones, are released in the brain when you exercise, flooding the body with signals from the nervous system that promote happiness and pleasure.

Interestingly, the intensity of physical exercise has no influence on the release of endorphins. What’s more, it appears that any moderate activity will serve this purpose.

2. Exercise helps you lose weight

It’s obvious: exercise helps you lose weight. When you’re just dieting, your body responds by lowering your metabolic rate, which ultimately causes you to not even lose weight or even gain a few pounds.

On the contrary, exercise increases muscle mass and allows you to burn off your fat deposits, even when you are at rest. Get moving right now and increase your metabolic rate exponentially!

3. Exercise is good for your muscles and bones

Exercise is a crucial factor in the development of healthy muscles and bones. When you exercise, your body signals your muscles to use protein amino acids to repair and build muscle tissue.

Exercise also helps promote bone density; Both muscle tone and bone density are essential as we age, as we tend to lose strength little by little. We can combat the effects of aging by exercising with weights a couple of times a week.

4. Exercise increases your energy levels

Exercise provides extra energy for healthy people, as well as for those with a health condition. Recent studies show that exercising for as little as six weeks can dramatically reduce the feeling of chronic fatigue and other aches and pains.

One theory behind this is the ability of exercise to more efficiently circulate oxygen and vital nutrients throughout the body, improving the function of almost every system in the body.

5. Exercise keeps you healthier!

Lack of physical activity is a major contributor to the development of chronic diseases. In contrast, lack of physical exercise is known to increase abdominal fat, which is a factor in the development of heart disease and type 2 diabetes. Start moving that body now and you will see all aspects of your health improve.

Exercises you can do from bed

Some of us have fewer obligations right now, and it might be tempting to spend more time in bed than usual. But rest assured, staying in bed all day will not help you advance toward your health and fitness goals!

Getting in shape doesn’t have to be hard work though, did you know there are exercises you can do while still in your favorite reclined position?

Try these weightlifting exercises the next time you’re tempted to spend the whole day in bed sleeping or watching Netflix, and see if they don’t motivate you to get up all the way and try something else.

1. Marching hip raises

Lie on your back. Knees bent with heels close to buttocks. Press down on the mattress and heels as you lift your buttocks off the floor so that your hips rise in a straight line from your knees to your shoulders.

Raise your right knee as if you were marching, keeping your left leg and hip elevated to strengthen your belly and backside.

Place the right foot down with the knee bent and use it to stabilize your body as you lift the left leg with the knee bent, your hips should not touch the mattress. Alternate sides several times, or until you experience muscle fatigue.

2. Side table with twist

If you have a firm surface, this movement will be more efficient. Lie on your right side with your hips, knees, and ankles one on top of the other, leaning on your right elbow. Press down and lift your hips off the mattress, extending your left arm toward the ceiling.

As you continue to raise your hips, rotate your body from your abdomen and bring your left arm down into the space between your body and the bed. Extend your left hand to the ceiling, lower your hips, and switch sides. Alternate several times to get shapely shoulders and a strong core.

3. Bent-knee leg raises

Lie on your right side with your head resting on your hand and your right knee bent at a 90-degree angle. Extend your left leg straight out from your abdomen. Raise your left leg toward the ceiling, then flex your leg bringing your left knee toward your abdomen.

Raise your left leg back toward the ceiling, extending it so that it is straight, and lower it back to your original position. Do several reps and lifts on each side. Increase the difficulty by turning your body toward the opposite knee as you gain strength.

4. Reverse Diamond Crunch

Lie on your back with your arms down, the soles of your feet together, and your knees bent so that your legs form a diamond. Press your lower back against the mattress while holding the soles of your feet together and lift your feet toward the ceiling, performing a Reverse Crunch.

Slowly lower your feet onto the bed. Perform several reps, or until you feel a noticeable contraction in your abdomen.

5. Split jack

Although you will start in a relaxed position, this exercise is anything but easy. Lie on your back with your arms and legs extended so that your body forms a straight line. In a “graceful” movement, lift your legs toward your abdomen and out in a V shape as you move your arms toward the ceiling and through your spread legs.

Return to your mattress with control, repositioning yourself in a straight line. But don’t relax yet; Do several repetitions of this exercise to get a strong abdomen, shapely legs, and toned arms.

6. Scissors exercises

Lie on your back with your hands under your hips, legs extended. Bring your feet up to point toward the ceiling, keeping your toes stretched out as best you can.

Alternate bringing one leg straight toward the bed and back to the ceiling while keeping the other leg extended toward the ceiling. Keep your lower back pressed against the mattress and your legs stretched out as much as possible as you continue to alternate legs.

7. Dolphin board

Many of us put extra stress on our upper back and shoulders, particularly as we sit for long hours in front of the computer. The dolphin board is the perfect solution for toning and stretching the upper back and shoulders.

To do it, lie on your stomach with your upper back resting on your bent elbows and your forearms stretched out along your mattress. First, get into a plank position by lifting your hips so that your body forms a straight line from hips to feet.

As far as your body allows, bend your buttocks in an inverted V toward the ceiling while lowering your head toward the mattress; hold for several seconds, then lower back to plank position. Repeat several times to get a good stretch and gain some upper body strength.

8. Arabesque uprisings

This exercise works the back and outside of your hips, giving your legs a long, slim appearance. Begin by positioning yourself on all fours on your mattress, with your knees bent and perpendicular to your hips. Stick your left toes out, then extend your left leg straight out back and up toward the ceiling.

Lower your leg and return it to a flexed position next to your right leg. You can do multiple reps on each side, or you can alternate leg raises for balance and control.

9. Sit-ups around the world (around the world)

Abs aren’t the muscle group people train the most, but once you start to see them take shape, you can’t help but want to see more results. To perform this exercise, start by lying on the floor on your back. Stretch both arms out to the sides.

Then move both legs to one side and lift them from the bottom up at the same time in a semicircle and back down, repeat the same now on the other side. Do several repetitions of this exercise.

10. Arm Extension / Shoulder Tapping

This incredible multi-functional movement works the abdomen, thighs, buttocks and arms . To begin, get into a fully extended plank position on your mattress, lifting one arm up and out.

Bring your extended hand back to strike your opposite shoulder before returning it to its original position; repeat on the other side while staying in your straight position from shoulder to toe.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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