With the recent transition to a work-from-home dynamic, maintaining a normal routine can be tricky. And (as you may currently be experiencing), one of the first things that tends to get cut from a shifting schedule is working out. 

Unfortunately, you lose more than muscle tone when you ditch your workouts: exercise is one of the most reliable ways to boost your sleep quality and duration.

But even if you’re housebound, you can still achieve a total-body workout with nothing more than an internet connection, some imagination and a desire to feel the burn. 

Here’s how to work exercise back into your schedule for better energy, sleep and more. 

1. Work Those Muscles

If you’re fortunate enough to have a weight bench and plates in the basement, you’re all set. For the rest of us, though, this requires some improvisation.

Fortunately, the body is already equipped with everything you need, thanks to the magic of isometrics (using the body’s muscles against one another to build them). 

Try out the following body-based exercises (and make sure to add a few reps with each subsequent workout).

    For Your Arms

Push-ups are a simple and effective means of working the muscles of the arms.

If you have sturdy kitchen chairs, you can use two as bases for doing dips to really blast the triceps.

    For Your Legs

Squats and lunges are an excellent way to work the upper legs, as are hill-climbers.

You can exercise your calves on any staircase by grasping the railing, standing with the toes of both feet on a stair, pushing upward for ten seconds and holding, then going as low as you can and holding for another ten seconds.

    For Your Core

Planks and bridges are an excellent overall body workout. Sit-ups are a good way to target the abs, and that will benefit the midsection.

 2. Don’t Forget the Cardio

Getting out for a run in your neighborhood, or even a walk around the block, can provide sunlight essential to boosting your body’s production of sleep-improving vitamin D. 

The weather is not always conducive to this, however, and if you don’t have an exercise bike or treadmill at home, squeezing in sufficient aerobic activity can be a challenge.

If you have a jump-rope, that’s one of the best calorie-burning workouts you can do. If not, jumping jacks will also do the trick. Alternatively, YouTube features some excellent high-energy 20- and 30-minute workouts that will really get your heart pumping. 

 3. Now Really Stretch

Stretching is an element lacking in many workout regimens, and that’s a shame. Among other benefits, it oxygenates the muscles and helps the body release toxins, prevents back pain, improves posture and relaxes the mind, all of which contribute to a good night’s sleep.

While simple stretches are good, yoga is even better. There are a lot of great instructional videos on YouTube, so all you’ll need is a streaming device, some space and a yoga mat.

Being unable to get to your gym or studio doesn’t have to restrict you from the restful benefits resulting from routine exercise. Try the methods above to provide the workout you need to ensure you’re getting the best quality of sleep possible.

 Even if you’re housebound, you can still achieve a total-body workout with nothing more than an internet connection, some imagination and a desire.

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