Do you want to know how you can get in shape by working out for just 10 minutes a day, without using any single gym equipment?

Studies have found out that short bursts of exercise, even as good as 10 minutes, will be enough to bring a difference on your body. These days when social distancing is required and everything is shut, your home becomes your gym without any gym equipment. But this should not stop you from taking care of yourself. Ram Chatterjee, Wellness Director has shared below ’10 days 10 minutes’ exercise routine and urges everyone to pay full attention to their well-being. It includes everything from stretching, cardiovascular, core training to breathing and meditation.

Warm-up

Jump/dance like a child for one minute.

Ankle Joint

Lift your right leg- ankle up & down 3 times, rotate clock & anti-clockwise 3 times, kick in the air 5 times.
Repeat the same with the other leg.

Knee Joint

Half squat 5 times, full squat 5 times, sit like you are on a chair for 30 seconds and hold.

Hip Joint

Keep your hands straight and forward to your shoulder level and turn right and left for 5 times.

Shoulder Joint

• Keep your hands straight to your shoulder level and palm facing upwards, and fold to touch the deltoid for 5 times (extension & contraction for arms).
• Rotate both the arms for 5 times each (clock & anti-clock position).
• Lift your shoulder for 5 times.
• Neck up and down, side bending, 5 times each.
• Interlock your both the palm and place on your sacrum, then bend forward and backward for 3 times each.

Groin Joint

• Wide your legs maximum, fold your hands like namaste, sit down and touch your fingers to floor and while getting up, stretch your arms above your head.
• Cross your hands.
• Rotate your hip clock & anti-clockwise 3 times.

Spot Jogging

• Jump or do fast spot jogging for one minute.

Breathing

• Immediately after jogging, do breathing exercise for minimum 5 times
• Open your palm, place your palm near the naval area, take deep breaths and lift your palm along. Hold your breath for 3 seconds and release it slowly. Repeat it for 5 times.

Meditation

• After breathing exercise, close your eyes and try to observe your breath for 90 seconds.

Ram says that it is an important matter to look for complete wellness rather than only physical exercise. “Wellness” is a way of life where you focus on your physical, mental and social activities. It’s reasonable to start with physical well-being as it starts bringing out everything in place. Focus one after the other in the due course time. To know about the other aspects from Ram Chatterjee, stay tuned with GlobalSpa.