Do these 10 exercises at home in winter : Your immunity will stay strong, you'll remain healthy during the cold season, and you'll benefit from expert fitness tips.

Do these 10 exercises at home in winter : Your immunity will stay strong, you'll remain healthy during the cold season, and you'll benefit from expert fitness tips. 



During the winter season, people often reduce their exercise routines. Many feel too lazy to get out of bed early in the morning, while others struggle to make the effort to work out even after waking up.

However, it is even more crucial to prioritize exercise during winter compared to summer. The lack of sunlight during winter can weaken immunity, increasing the risk of infectious diseases like viral flu.

Additionally, dense fog and mist often prevent people from going to the gym, taking walks, or engaging in other outdoor physical activities, even if they wish to.

For those who find it challenging to exercise outdoors, we’ve curated a list of indoor exercises that help maintain fitness and overall health during the winter months.

In this article, we will discuss various exercises you can do at home during the winter season and explore:

  • . What kind of health problems can not exercise cause?
  • . What is the benefit of doing which exercise?

Specialist: Hariom Ojha, Weightlifting Coach and Fitness Trainer, Kanpur

Lack of exercise increases the risk of these diseases

Not exercising daily can lead to many diseases. Especially, those who eat unhealthy food and follow a bad lifestyle, their risk of diabetes or heart disease increases manifold.

See the graphic below to see what kinds of diseases can occur due to lack of exercise.


Let's talk in detail about all these exercises given in the graphic. Also, let's know how you can do them at home.

1. jumping Jack. 



Jumping jack is an exercise in which all the muscles of the body are active. Apart from weight loss, it is also very beneficial for the heart and lungs.

How to Do Jumping Jacks

  • . First of all, stand in attention position with both hands down.
  • . In the first jump, jump in the air with both legs spread out. During this, move . both arms above the head.
  • . In the next jump bring the hands and feet back to the previous attention position.
  • . Repeat this process 30 times continuously.

2. Body Weight Squats


This exercise helps in weight loss and strengthens the leg and back muscles. The frequency of body weight squats depends on your fitness level. It is generally recommended to do it at least 2 to 3 times a week.

How to Do Body Weight Squats

  • . First of all, stand in attention position.
  • . After this, slowly move the body downwards. As if you are sitting on an invisible chair.
  • . To maintain balance while sitting, extend your arms straight forward.
  • . Stop when the knees reach a 90-degree angle.
  • . During this, keep your back straight. Also, keep your head facing forward.
  • . Finally return to the attention position as before. Repeat this process 10 to 20 times.

3. Plank
Plank


This is the best exercise to reduce belly fat. In this, you have to put the weight of your entire body on the soles of your feet and arms.

How to Do a Plank
  • First of all, place your hands and feet on the ground.
  • During this, your shoulders, hips and legs should be in a straight line.
  • Keep your body stable by contracting your abdominal muscles.
  • Keep the body in this position for 30 to 60 seconds. If you are doing it for the first time, then you can start with 15 to 30 seconds.
  • After this, slowly bring the body down.
  • Keep in mind that your elbows should be straight and below your shoulders. Your head should be bent down towards the floor.


Location: India

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