Top 3 Body Weight Exercises (to get the most bang for your buck!)

by Jun 25, 2020Health and Wellness, Top Tips

What are some good bodyweight exercises?

Many health experts have stated that the best way to keep COVID-19 away (or to make sure you have a speedy recovery if you get it) is to make sure your immune system is as strong as possible. Have you ever heard of the saying: “Exercise & Lifestyle is medicine”?

How do you strengthen your immune system?

  1. Get an adequate amount of sleep (7-8 hours)
  2. Eat a healthy diet (Canada’s Food Guide)
  3. Keep stress under control
  4. EXERCISE! (this is where we can help)

For the three exercises below, aim for about 12 reps, 3-4 sets for each exercise. Don’t forget about your active warm-up and cool down

Exercise #1: Lunge with Side Bend

  • Lunge forward and raise your arms straight overhead (to make it for difficult, hold a ball or a stick)

  • With your legs bent at 90° at knee level, side bend your trunk towards your front leg’s side

  • Make sure you don’t rotate the torso as you bend

  • Repeat on the other sided

  • To make this more difficult, do this with your back leg on a step (Bulgarian Squat)

Lunge Side Bend

Exercise #2: Push-Up Walkout

  • Stand with your feet together and bend over to touch the floor with your hands (knees can flex slightly)

  • Maintain a flat lumbar spine as you walk forward with your hands, without moving your feet

  • Walk your hands out until you get to your “push up position” (hands directly below your shoulders) without losing neutral lumbar spine

  • Perform a push up

  • Walk your hands back to the starting position and repeat

Push Up Walkout

Exercise #3: Superman Arms Forward (130°)

  • Start in a push-up position with your arms forward at about 130° from your body and with your feet apart

  • Tighten your abdominals and lift one arm and the opposite leg without allowing your trunk to move nor rotate

  • Reach far away in front of you with your hands and far behind with your foot instead of just lifting them up

  • Keep your trunk braced and your spine neutral

Superman Arms Forward 130°

Remember, this is just general information.
If you have specific medical conditions, are experiencing pain, or you’re just not sure where to start when it comes to exercise, please remember we’re here for you.

Banner/Thumbnail Photo by Ivan Samkov from Pexels

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