Exercise at home to improve health and prevent disease

By: Samuel Brownlee

If the practice space was limited to just houses or just your kitchen, what exercises would you practice?

We can't deny the role that moving in large spaces is great because of how it feels, but in unavoidable conditions, practicing at home is necessary during the epidemic.

In the situation that Covid is becoming more and more serious and unpredictable, epidemic prevention and control has become the task of each person, each family, and each individual.

In particular, improving health is the most important thing to protect yourself and your family from the disease.

So, spend 10-15 minutes a day doing the following 10 exercises right away to improve your body's resistance and repel Covid! Please follow and remember to practice with BellyFatZone.

1. Breathing exercise

Practicing deep breathing, breathing properly is extremely important.

Proper breathing has the effect of optimizing the function of the lungs in regulating the air in and out and also helps to exercise the respiratory muscles such as the diaphragm, the intercostal muscles, thereby helping to avoid lung diseases by better discharge capacity.

Breathing exercise

Besides, the right breathing also helps blood circulate faster to the organs of the body. So do this exercise every day, for at least 5-10 minutes each time.

  • Posture: You can lie on your back with your knees bent at a 45° angle or sitting, standing with your back and shoulders straight
  • How to do it: Take deep breaths, inhaling through your nose and exhaling through your mouth. Place one hand on your chest and one on your belly to feel the muscles change. Inhalation time is 3 seconds, when inhaling, the chest will stretch, the abdomen will expand, then exhale slowly. Exhale time is 6 seconds, and when exhaling, the chest and abdomen will collapse.
  • Contraindications: Anyone can do this exercise, but people with lung disease or weak breathing should practice gently and slowly to avoid making the condition worse.

2. Neck and shoulder stretching exercises

Lying down or sitting in one position for too long will make the muscles more prone to spasm when moving again. So, do not forget to gently stretch muscles to keep the body in the best state. Stretching also helps improve blood circulation.

Neck and shoulder stretching exercises

  • Posture: Sit cross-legged, back straight, eyes looking forward.
  • How to do it: Slowly bring your right hand to the top of your head while tilting your head to the right. Hold for 10 seconds, then lower your arms and return to the starting position. Do the same with the other side. Do each set 10-20 times.
  • Contraindications: Patients with existing neck or shoulder injuries

Neck and shoulder stretching exercises

3. Plank exercise

Plank is a very good exercise to practice correct breathing as well as regulate the breathing of the lungs.

At the same time, Plank also has a great impact on the muscle group in the abdomen and hands, also has the effect of increasing the metabolism in the body and reducing some diseases such as back pain, neck pain.

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Start with 30 seconds a day and gradually increase the time as you begin to feel more comfortable with the Plank.

Plank exercise

  • Posture: Keep your head straight, look forward, palms on the floor
  • How to do it: Lower yourself, elbows fixed on the floor, forming a 90-degree angle, arms straight with shoulders, head kept straight, eyes looking down at hands. Shoulders, hips, and back form a straight line. Squeeze the abdominal muscles while the buttocks tighten, the legs are on tiptoe. Breathe rhythmically by inhaling through your nose and exhaling through your mouth
  • Contraindications: People with weak breathing, diseases of the joints or back

4. Push-up exercise

Push-ups are one of the best exercises that we can do at home. Push-ups work the abs, arms, and thighs. So to wake up the muscles in the body, do push-ups regularly.

Push-ups also help regulate breathing and thereby help strengthen your lungs, and also improve your body's flexibility!

Push-up exercise

  • Posture: Body in a high plank position with palms on the ground, head, back and buttocks forming a straight line
  • How to do it: Keep head straight, looking forward. Slowly squeeze your abs, inhale, and lower your elbows until your elbows are perpendicular to the floor. Then exhale, squeeze your chest muscles and push your hands back to the starting position. Note that the head, back and buttocks should form a straight line, breathe properly and feel the tightening in the abdominal muscles. 10 reps each set, 3 sets each time
  • Contraindications: People with joint diseases, especially intervertebral joints, or have an elbow injury.

Push-up exercise

5. Lunges

The largest muscle group in the body is the thigh muscle group, so exercises that work this muscle group can also work other muscles.

A little exercise of the leg muscles during the holidays is extremely necessary because lying or sitting for too long in one position can cause bad phenomena such as leg numbness, cramps, muscle stiffness.


Moreover, leg exercises also help your body to fully expand and improve the spine significantly

  • Posture: Stand up straight, feet shoulder-width apart, arms stretched out to the sides.
  • Doing:

Take a step forward with your left foot shoulder-width apart, and at the same time bring your right foot back and lower yourself down.

The right foot forms a 90-degree angle to the floor, touches the floor with the toes of the back foot, the left foot supports the middle of the sole of the foot. Abs are tight, back and shoulders are straight, eyes are looking forward.

Then, exhale and slowly straighten up, returning to the starting position of the exercise. Then, continue to bring your right foot forward and perform the same movement as above. Repeat the movement 8-10 times on each side

  • Contraindications: People who are injured in the leg area, especially the knee
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6. Wall-sit exercise

The wall sit is a great lower body move that is easy to do and can be done at home. At the same time, Wall-sit also helps the body to be more flexible, especially the legs, buttocks, and abdomen, avoiding leg cramps or numbness.

The gait and shape of the spine are also greatly improved because the Wall-sit exercise “forces” us to sit in the most reasonable position.

Wall-sit exercise

  • Posture: Stand with your back against a wall with your feet shoulder-width apart and about 60cm away from the wall. Back, shoulders, and head straight, arms relaxed at the sides
  • How to do it: Start sliding down slowly until thighs are parallel to the floor, knees are in line with ankles. Hold firmly in this position, while tightening your abs. When finished, stand up slowly, with your back still against the wall, then separate. Practice gradually from 20 seconds each time, after getting used to it, slowly increase the time.
  • Contraindications: People who are having foot injuries, especially knee and thigh related diseases

7. Cat-Cow pose

Cat-Cow Pose is one of the basic poses of yoga, very beneficial for the back, especially the spine while increasing strength for the shoulder blades and arms.

This is a simple, gentle exercise that can be used after heavy exercises to relax the muscles, moreover, this pose also helps to gently massage the digestive system, avoiding diseases in this area.

Cat - Cow pose

  • Posture: Both hands on the floor, at the same time kneeling on both knees. Keep head straight, eyes looking forward.
  • Doing:

First, inhale and begin to bend, chin toward the chest and head toward the navel, spine arching up into an inverted U shape (like a cat when they bend). Hold this position for 30 seconds and pay attention to regular breathing.

Then, gradually raise your head upwards, lower your spine, lift your buttocks so that your back is arched into a C shape (cow-like movement). Hold this position for 30 seconds and breathe steadily. Repeat this movement for about 5 minutes.

  • Contraindications: Those who are having back and shoulder injuries, especially the spine

Cat - Cow pose

8. Jumping Jacks

Jumping high is one of the very good moves in training the lungs and improving the quality of breathing. The flow of oxygen into each breath will be more to supply the muscles, and the residual gases are also effectively expelled.

In addition, this exercise also helps to move the whole body, both the upper and lower half.

Jumping Jacks

  • Posture: Stand up straight, feet shoulder-width apart, hands relaxed at the sides of your pants
  • How to do it: From an upright position, jump up with your feet shoulder-width apart, and at the same time raise your arms to the same rhythm as your feet. Then, jump back to the starting position and bring your hands down. Remember to breathe regularly while exercising. Repeat this for 30 seconds, rest for 10 seconds, then continue. Do about 3 sets per day.
  • Contraindications: People who cannot control their breathing, have heart disease, or are suffering from injuries to their hands and feet.
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9. High Knees Run

Running knee raise is one of the very popular movements in sports exercises because of the benefits it brings. Acts on the largest muscle group in the body, the thigh muscles, and at the same time help to increase muscle strength and increase the respiratory capacity of the lungs.

Before jogging, running to raise the knee is a movement that should be practiced to gradually get used to the movement of the knee joint, avoiding injury.

High Knees Run

  • Posture: Stand up straight, eyes looking forward.
  • How to do it: Slowly bring your right hand and left foot up at the same time, right hand forming a 90-degree angle, left leg perpendicular to the floor. The left hand is placed at hip level, both hands are slightly clenched. Then do the same with the left hand and right foot and increase the speed slowly. Remember to breathe in and out slowly and steadily
  • Contraindications: People who are injured in the leg, especially the knee joint, or patients with lung disease, weak breathing.

High Knees Run

10. Jogging

If you don't like to exercise in place, try jogging a bit. Running around the yard or around the house are all extremely reasonable choices during this epidemic season.

Jogging is not only a full-body movement, helping all the organs in the body to be in rhythm, it also helps our lungs to be trained, avoiding respiratory diseases.


  • Posture: Stand up straight with your feet shoulder-width apart, arms relaxed.
  • How to do it: Bring your left leg out and your right hand at a 90-degree angle. Eyes always looking straight, land on the middle part with feet. Keep your toes always pointed forward, and at the same time put your hands at hip level, do not swing your arms too high. Keep your body balanced and always breathe evenly and properly.
  • Contraindications: Patients who have lung disease, weak breathing, or are injured in the legs and back.

YouTube video


The last part of this article Belly Fat Zone wants to wish you good health and always maintain the sense of sports practice in any situation, not just normal life or epidemic situations.

The above are some simple and effective exercises that you can practice at home and do not need accompanying equipment, which is very suitable for self-improvement during the epidemic season.

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To prevent diseases, the best way is to exercise the body's health and resistance every day. So, take some time every day to exercise and make it a habit, you will surely be surprised with the results it brings!

Samuel Brownlee
Meet Samuel Brownlee, a talented author who is passionate about both sports and web development. His unique combination of skills and interests has allowed him to create engaging content that connects with readers on multiple levels. Samuel's love for sports began at a young age. Growing up, he was an active participant in various sports, including basketball, football, and track and field. He was drawn to the competitive nature of sports and the sense of accomplishment that comes with pushing oneself to excel. At the same time, Samuel developed an interest in web development. He was fascinated by the power of the internet and the opportunities it presented for connecting people and sharing information. He taught himself to code and began building websites, using his newfound skills to create online communities around his favorite sports.
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