Let's Exercise During Quarantine At Home

The Indonesian government is currently appealing to the public to restrict activities and social activities. It aims to break the chain of spread covid-19 in Indonesia. Automatically all activities will be more focused at home, this condition will cause a reduction in the usual activities done before. Being at home spends more time sitting, playing with mobile phones, and lying more in bed undeniably will worsen health conditions plus if you don't exercise. Many people complain of increased weight and decreased stamina during quarantine. The quarantine period does not mean that you cannot exercise, it is important to increase endurance, improve brain function, reduce stress and avoid the body from the virus. Three examples of mild and enjoyable exercise that can be done at home during quarantine are:

1. Skipping.
   Skipping is a sport that has a myriad of health benefits. Can improve cardiovascular fitness, increase explosive power and strength of muscle contraction, can reduce weight because it can burn up to 1,600 calories by skipping for one hour. Skipping exercise is recommended to do in the morning because someone's mood will be better in the morning besides the morning air is relatively fresher and cooler.
2. Brisk.
   Walk with a speed above the average walking speed in general, which is about 7-9 km/hour. Aside from being a natural way of increasing body fitness especially the heart, it can also work better for overweight or overweight people. Because it helps reduce muscle fat in the area near the joint. Brisk walking does not require tools and costs. This is an easy and inexpensive exercise and can be done at home.
3. Aerobics.
   Gymnastics is a cheap sport that is popular in the community. When doing gymnastics almost all parts of the body move. This is also the most effective exercise in maintaining body weight. Regular aerobic exercise can increase breathing and heart rate and increase stamina. When done during the exercise frequency three to five times each week, the intensity of the exercise is 60-80% of the maximum heart rate, and the duration of the exercise is 20-60 minutes, then the number of calories burned will be quite a lot. reduce the risk of getting a number of diseases. Aerobic exercise can also help reduce symptoms of depression and anxiety. When doing aerobic exercise like gymnastics, the brain will secrete a compound called dopamine. From the release of dopamine, a happy feeling will be created. Make the mind feel more relaxed.

For those who are currently confused about trying out exercise, these exercise can be an option. When done routinely and optimally, the results will be maximal and very good for the health of the body and mind