If the person's SpO2 level drops below 85% because of dehydration or a lower oxygen saturation level, the person will probably blackout(Case of Hypoxia). 

• Adho mukha svanasana(Downward-facing Dog)
• Viparita Karani (Legs up the wall)
• Sukhasana (Seated twist pose)
• Vajrasana(Thunderbolt Pose)
• Balasana (Child Pose)

Your Basic First Step: ** Believe **

Do you believe in 'dreaming' and 'achieving' goals? 

The connecting bridge between both the terms has a basic foundation, that is your 'willpower', which emphasizes believing in the possibilities you never went through. Success can be a 'short term' phase or maybe big enough to fruit you for a lifetime. Be it anything. Irrespective of the hard-work or Smart work, it is necessary to put yourself in it every day with all you have at the moment.

Lockdown: The 'great' Limited Opportunity 

We know, this isn't the first time the world is experiencing a pandemic like now. The world suffered another kind of flu around 100 years ago. The struggle was almost similar and we overcame throughout. It took time and patience then as it is taking now. 

We also know that one day will come for sure when everything is getting back on track but for now, when we have time and energy at home(which will be gone again then), we're effectively capable of learning & implementing new things and activities as Daily-Habits. 

Just like a habit of morning tea after a good sleep, which has to go every day and you love it so you can afford it for life, exercise is going to be a great habit when done at home comfort. THIS IS THE TIME TO BEGIN! For people, it's easier to hit the gym with regularity, however when it comes to home workouts, it has been proven difficult to make up the mind. The beginning is considered tedious which isn't totally true. Your mind may trick you at the moment that you have other options to go but this time "Do listen to your heart and this isn't going to be tough at any moment, now and then". Once it became your habit at 'home', you no longer need to push yourself into it. There will be no alarms needed, no company needed, you will be your greatest motivation.

Start 'small' & choose 'favorable' exercises

All of us have surely tried some basic and fun exercises, be it in school days or somewhere else. All you need to do is select a few exercises you feel you're good at or you can also explore some good home workouts at Quarantine Workouts. 

Start with a small duration workout plan like 20 to 25 minutes of HIIT or you may choose just one good exercise for 10-15 minutes that is suitable for you like Push-ups, Jump-rope, crunches, etc., with a strong determination to pull it throughout one month for every day. 

Remember our motive is to be regular at it where you may also encounter good results if you are dieting properly according to your workout.

'Gradual' approach to Healthy Eating.

You don't want to give up on your food really. Do you? 

No Problem. Don't stress out seeing a new challenge in a challenge. The first step to change a habit is to let your brain know the good aspects of doing it. It may be difficult to instantly restrict yourself to a healthy diet but it's easy to direct your mind in the right way for the right beginning. Learn more about tradition Indian nutritional intake at Full Day Indian Diet Plan

By the time, when you will complete this one-month challenge, you will definitely be observing many positive changes including a self-desire for quality food.

A good 'morning' is Real 'Good'

• During your workout, your body needs adequate oxygen supply and there's no other time in a day you will inhale more fresh and clean air than the morning. 
• Studies have said that morning activity is most effective in routine makings.
• The energy level our body needs for a workout is best available right after we wake up in the morning. A small pre-workout meal and you're all set for a long high-intensity workout session. Many people have hunger issues during the evening due to a possible loaded day-time schedule and it's not possible to give your best at exercising when you are actually hungry.

Use a 'wireless' Headphone 

No doubt, music is very helpful to keep the enthusiasm high throughout the time you spend training your body. Well there are limitations to 'Wired headsets' over which a Wireless/Bluetooth headphone is beneficial in a several ways like: 

• Portable 
• Convenience in all exercise movements 
• No need of keeping a cellphone with you during your workout. 
• Avoid overall environment distraction & much more. 

Give yourself a chance today to make a change you wanted in your life. 

The World says, 'This Pandemic is a curse'. Sadly it is. At least, the 'Lockdown' has the potential to change your life moreover. And it will not last forever. 

5. Mountain Climbers

6. Dancing

7. Skipping Rope (Jump Rope) 

Skipping is a professional sport for increasing lung capacity which will work your whole body from a good metabolism, a healthy heart to ripped muscles and stronger bones. It can burn 15 to 20 calories a minute. Alone a Jump rope(or skipping) exercise 30 minutes at  time(including breaks) can burn more than 500 calories for the day that may start giving you remarkable results in just two weeks of course.  

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Because people enjoy them. So we afford them in our life. Slowly it becomes a part of our daily life, we get addicted to it. Despite being good or bad for us, we feel it is important to enjoy what we do.

Again, 'Smoking is injurious to health' So we don't recommend it.☺  Now let's talk about another activity we understand a big deal to bring its picture into realization. Exercise. It never sounds like a piece of cake for anyone unless you start with the right attitude. To love doing any activity with consistent effort we must enjoy them with our whole heart irrespective of the energy we apply. Because at the end that's gonna make you happy and make you feel worth spending all the time and energy on yourself. When real happiness steps into your life, you stop looking for something temporary. 

You understand you should exercise knowing there are many great reasons like bodybuilding, metabolism, good mood, health, sleep to reducing anxiety, unwanted fat, etc but how to keep up the dedication to the training routine when the daily life schedule is overloaded with a dozen other social and personal engagements? 

1. Know 'the right' yourself. 

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Image by StockSnap from Pixabay

In the beginning, pick out a few workouts you believe you can perform better and will be more comfortable with. Start with a small number of sets and repetitions. During the start, your body needs to get used to it so be careful with trying something new you haven't done before. After a week of progress, increase your training intensity gradually by adding more sets of exercises as per your capacity.  If you pick up a heavy workout schedule just at the start, your body will retaliate with your momentum the next day by developing temporary muscle strains preventing you from keeping yourself in action. 

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Why 'Home training' during Isolation?

• Improves immunity ( Build a better yourself to fight with the deadly new virus)
• Improve self-esteem, Metabolism
• Ward off anxiety and feelings of depression. Emotional Wellbeing.
• When we exercise, our body releases chemicals called endorphin and dopamine, which triggers positive thoughts
• Improves diet, focus, and sleep
• Home Convenience and Inexpensive

If training at home, can we get the same level of quality in terms of output and benefits as we get from a gym?

Upper Body:

Push-ups :

For Beginners : 3 sets. (15 to 30 reps.) // Break time: 1-2 minutes in between. Best for developing chest muscles.

Step 1 –Hold your body-weight on your arms, palms slightly wide than shoulder-width along with straight body posture

Step 2 –Slowly bend the elbow. Go down until your chest is about to touch the ground. Avoid bending the body by the hips. Thighs and Knees will also go down.

Step 3 – Brace the core and push your chest up from the floor with your arms strength. Do not push yourself up to straight elbows and try resting on the arms as it may put pressure in the elbow joints.

Body-weight triceps bench dips :  

For Beginners : 3 sets. (10 to 30 reps.) // Break time: 1-2 minutes in between. Best for developing triceps muscles.

Step 1: Sit on the edge of a bench or your bed and take a fine grip the edge next to your hips. Look ahead, bend your legs and brace your arms to lift your hips. The body weight will now rely on your arms applying tension to tricep muscles.

Step 2: Apply body-weight onto your palms while going down and lifting back up and avoid letting your hips touch the bench or the ground.

Step 3: Bend your elbows not more than 90 degrees and slowly push yourself back up to the start position and repeat.

 

Superman: 

For Beginners : 3 sets. (5 to 10 reps) // Break time: 30 seconds in between. Best for developing core muscles. (abdominal)

 
Step 1: Lie down on a yoga mattress or something similar, facing down with your arms stretched above your head (like Superman). This is the Relax Position.
Step 2: Raise both the arms and legs about 7 to 8 inches above the ground and hold the position for a few seconds and relax.

Pike Push Up: 

Step 1: Hold the ground taking a fine grip from your palms and toes in a pushup from where the body will bend by the hips. 

Step 2: Now keep your arms and legs straight in an upside-down V position and slowly bend your elbows until your face is about to touch the ground. Take a quick pause and then slowly push yourself back up until your arms are straight. Repeat with Step 1. 

Core: 

Plank: 

For Beginners : 3 sets. (10 to 20 seconds "Hold position") // Break time: 30 seconds in between. Best for developing core muscles. (abdominal)

Step 1: Position your elbows straight beneath the shoulders keeping a 90-degree angle with the forearms as shown in the picture.

Step 2: Take a deep breath and hold it. Hold the position keeping the body straight body line from head to toe, for at least 30 seconds, and then relax. Repeat after 30 seconds break.

Crunches: 

For Beginners : 3 sets. (15 to 25 reps ) // Break time: 30 seconds to 1 minute in between. Best for developing '6 packs' core muscles. (abdominal)

Step 1: Lie down on your back and fix your feet tight on the ground bending your knees up to 45 degrees.

Step 2: Place your arms across your head but don't touch your body with hands; avoiding additional support. Inhale and hold. Then, contract to your abs "trying to touch your navel by your nose."

Step 3: Exhale after getting back to the initial(rest) position and repeat the process.

Lower Body :

Bodyweight Sumo Squats: 

For Beginners : 3 sets. (15 to 30 reps ) // Break time: 30 seconds in between. Best for developing thigh muscles. (Legs)

Step 1: Stand tight on your feet wider than hip-width apart with a 45 degree of relative angle and slowly bend the knees up to 90 degrees pretending like sitting on your chair, take a pause.