Your Facebook newsfeed is full of daily reminders on the benefits of exercise. There are scientific findings, tips, and videos on how you can fit physical activities into your busy schedule. Thanks to condo living in the Philippines, you can do cardio and body weight exercises without needing to spend extra for gym membership. As a tenant, you have access to a well-equipped gym, dance studio, swimming pool, and playcourt. There are also open spaces where you can do your morning yoga routine before heading to work.
As much as exercise does wonders to our overall health, many people just can’t get themselves to sweat it out. It can be due to a hectic lifestyle, an aversion to working out with strangers or a medical condition that limits physical exertion. These are not enough reasons for you to neglect exercise. Here are nine of the best low-impact morning exercise routines you can do inside the privacy of your condo home.
Yoga poses
Yoga is a perfect exercise in the condo. You simply need space enough to accommodate your body during stretches, a yoga mat, and relaxing music in the background. This routine improves flexibility, builds muscle strength, and increases your blood flow.
If you’re a beginner, you can start with the dolphin pose by positioning yourself in a straight-arm plank. Your shoulders and legs should be extended straight back and your tailbone pointing to the ceiling. Press your chest toward your thighs with your hands spread wide. Hold for 10 deep breaths. You can also try the triangle, pigeon, and warrior III poses.
Pilates
The US Department of Health and Human Services recommends adults to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. You can spend 20 to 30 minutes of your day on the treadmill or 10 to 15 minutes lifting weights in the condo gym. An alternative is doing pilates inside your bedroom. Like yoga, the only equipment you’d need for a pilates session is a mat. This routine helps reduce lower-back pain, improve strength, and boost your muscle control. Pilates is a recommended exercise for the elderly.
Tai Chi
Low impact exercises can be done inside the comforts of your condo unit. You can do tai chi early in the morning for a boost of energy. This ancient Chinese tradition, also known as “meditation in motion”, lowers stress levels, reduces pain, and increases flexibility and balance. You can do 10 to 15 minutes of tai chi in your living room or in your balcony for access to natural air and light.
TRX
Not all of us are comfortable going to a fitness center and working out with strangers. For the extreme introverts, the prospects of having to engage in small talk with other gym goers is a pain, not to mention unwanted criticisms by onlookers. Worry no more! You can keep your fitness goals inside your home. Explore total-body resistance exercise, or simply TRX. This is a strap suspension system that primarily aims to strengthen the bones and muscles. Install the straps on your ceiling and download TRX routines in your tablet or smartphone. Even a 10-minute TRX exercise can do wonders to your body.
Air Squats
Squats are quiet exercises you can do inside your condo. These strength routines are easy and involves no gym tools. To do the air squat, stand up straight with your feet hip-width apart. Keep your arms by your side. Slowly bend your knees while raising your arms out in front of you. Make sure your knees don’t go past your toes. Complete 15 reps.
Pistol squats
You can also try the pistol squat for an additional challenge. From the air squat position, raise your right leg and push your hips back. Keep your leg raised for five seconds then return to standing. Do 15 reps of this routine.
Plank
Do you remember the time when planking became a viral trend? People made planking poses in the most unusual places from park benches to rails. Plank, a routine that strengthens the core, is suitable for small spaces. Roll down your yoga mat in your living room and get down to a push-up position. Place your palms on the ground with your elbows below your shoulders. Ground your toes into the mat, keep your back straight and hold for 30 to 60 seconds.
Mountain Climbers
The mountain climber routine both strengthens your core and leg muscles. From a planking position, straighten up your arms with your palms on the yoga mat. Bring your left foot forward directly under your chest. Your right leg should be extended behind your body. Jump and switch legs as if you’re climbing an elevated area (such as a mountain). Complete 15 reps. You may take 5-second breaks in between to catch your breath.
Step-Up
A new study suggests that 1 minute of vigorous exercise can be as beneficial as 45 minutes of moderate exercise. According to Dr. Martin Gibala, researcher and professor at McMaster University in Canada, the lack of time is the main reason why many people don’t have an active lifestyle. “Our study shows that an interval-based approach can be more efficient—you can get health and fitness benefits comparable to the traditional approach, in less time,” he said.
Step-up exercises per day can boost your strength and agility. Using a bench, place your right foot on the elevated surface and your left foot on the ground. Jump and switch your feet on the bench. Go for 15 reps on each side.
Regular exercise, together with balanced diet and quality sleep, is a pillar of human health. Our fast-paced lifestyle is no excuse for neglecting our body’s need for physical activities. As a matter of fact, we should be working extra hard to maintain a healthy lifestyle considering the many stressors in our environment. Condo living helps city dwellers maintain their fitness goals by using various indoor and outdoor amenities. If you prefer to do your yoga poses in private, you can do so inside your condo. No more excuses!
