THE MAIN BENEFITS OF EXERCISING

Exercising is beneficial even with the Coronavirus pandemic’s existence because it enhances the immunity and disease defence mechanisms in the human body. Nonetheless, the public should keep in mind that flu cases like the Covid-19 pandemic are highly contagious and should uphold health measures, including social interactions (Niazi, 2020). With such scenarios, visiting exercising centres like gyms cannot be ideal since such places promote the pandemic’s rapid spread. In place of gyms, individuals are advised to develop their in-home exercise routine to keep fit and boost their immune system while quarantining.
Some individuals, however, fail to engage in exercise. Most of them argue that they cannot access gym facilities since their houses are smaller and not luxurious. About the home of Mr Ray Leung Junior described in the case scenario as having a small apartment measuring 696 square feet, exercising under these circumstances is possible. The fact that he is not being wealthy, and lacks specialized training equipment, cannot bar him from engaging in exercising. Another advantage is that he lives next to a couple of dollar stores stocked with jump ropes and weight-like items, and other exercising tools.
With these tools at his disposal, Mr Ray can develop a well-designed in-home exercise routine, facilitating his family to exercise regularly. Before designing the exercise routine, Mr Ray should purchase jumping ropes, jumping jacks, and body weight tools from the store near him. When waking up every morning, Mr Ray, and most probably together with his family, should start warming up. The warming up exercise should adhere to the following steps:

Begin with robe jump role: jump for 2-3 minutes
Jump jacks: to take approximately 20 reps
Bodyweight squats: 15 reps
Lunges; 10 reps
Hip Extensions: 15 reps each
Hip Rotations: 10 reps each
Forward leg swings: 15 each
Side leg swings: 15 each
Push up exercise: 20 reps each
Spider-man steps: 10 reps each.

Mr Ray should follow the steps above in the sequence they are arranged to maximize the outcomes. Studies reveal that warming up before engaging in any exercise is essential because it helps prepare an individual’s body for aerobic activity. By warming up, the cardiovascular system gets involved, which leads to a gradual rise in body temperature. With this experience, the blood flow intensifies as it surges into the muscles (Mayo Clinic, 2019). Warming up is also crucial in minimizing the muscle soreness, which would sustain one an injury. With time, Mr Ray would improvise some weights while purchasing others from the few dollar stores close to him. Then he will practice weight lifting. The sources of weight lifts would be jerry cans full of water, squats on the chair, push-ups and different rope jumps.
From the exercising design above, it is apparent that one needs not to visit a gym for them to exercise. The family can improvise an exercising plan within their homes. Engaging in such exercises at home is crucial for several reasons. Firstly, training can enhance personal health and minimize the risk of developing chronic diseases (Better Health Channel, 2012). They also strengthen the immune system, thus facilitating a protective mechanism against flu such as Covid-19. Overall, engaging in exercise can afford one quality of life free from disease. With this exercising, Mr Ray’s family would overcome psychosocial crises like depression and anxiety. Children engaged in warming up exercises would overcome health problems like obesity, which arise due to laxity and lack of exercising.

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