Self Care – How to Stay in Shape While on Lockdown
Published 4 months ago by

With most of us stuck inside, understanding the different ways to keep active is vital for our physical and mental wellbeing.

It’s Day-14 of the 21-Day national lockdown and most of us have exhausted all creature comforts and are starting to get antsy. 

Research shows that being sedentary is bad for your physical and mental health, so staying active during this difficult time is important. 

Keeping active is a great way to ward off some of the psychological issues associated with being cooped up for an extended time.  

Being active helps lower stress hormones such as cortisol and promotes the release of feel-good hormones, such as endorphins. 

Hence creating a routine for ourselves which involves exercise is essential. 

READ: Self Care: 5 Ways to Take Care of Yourself During Lockdown

Here are six essential workouts you can do at home. 

Jumping Jacks

The best way to warm-up your body before you get into some serious work is Jumping Jacks. 

The trick is simple, spread your legs and shoulders apart as you jump with hands touching overhead. 

Then return to the same position with arms on the side. 

All you need to do is find enough space and get set go. Go for 3 sets of 10 each. 


This might look like the easiest exercise to you but if your posture goes wrong, you will get an injury. For making the most of it, make sure your technique is right. 

  1. Align your shoulder, spine, and hips. 
  2. Position your hands shoulder-width apart (a little wide). 
  3. Bend your elbows and lower body toward the ground. 
  4. Make sure your elbows are at a 45-degree angle to your body. 

Start with 3 sets of 5 each and increase the limit accordingly. If this is something you are an expert at, you already know the drill. 

Cobra Pose

Easy but very effective. 

  1. Lie on your front with the hands-on side. 
  2. Place your hands (palms) down on the ground beneath your shoulders. 
  3. Lift your chest straightening your arms. 
  4. Gaze upwards for 20 seconds holding the position and feel the stretch on your abdominal and chest.

Repeat the same for 8 times in three sets. 

Wall Sit

This might look like a no-brainer, but it takes real hard work and effort. 

  1. Find a wall in the house where you can lean on. 
  2. Sit against it as if it’s a chair with your legs at 90 degrees. 
  3. Stand still in the position and hold. Back straight, stay in that position for three minutes. 

You will soon feel the burn. Once you get used to it, increase your time. Do it three times in the set of three. 

Chair Tricep Dips

This one is the real deal. 

  1. Sit on the edge of a chair holding and grip the edge of the chair. 
  2. Place your feet out in front of you. 
  3. For a starter bend your legs; experts hold your legs straight. 
  4. Now lower your elbows to a 90 degree and go back to the same position. 

Repeat 10 times each in the set of 3. 


Core strength is important at this time. 

  1. Lie on your back on the floor. 
  2. Bend your legs and place feet firmly on the ground. Get this part right to see the best results. 
  3. Cross your hands and put it behind your back. Make sure you are not pulling your neck. 
  4. Bring your upper body touching your chin towards your knee. 

Repeat 10 times each in sets of 3. 

READ: Self Care – Free Time Management Apps

Enjoy these exercises from the comfort of your own home and maintain a healthy lifestyle. 

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