Fitness Trends Of 2020

In order to keep oneself healthy, fitness became the mantra this year, people strengthened their immunity and ditched the sedentary lifestyle. Let's take a look at some of the common exercises people practised at home during 2020. Here is the fitness recap of 2020.

2020 is becoming to be known as the year of Work From Home, 'WFH', all thanks to the COVID-19 pandemic. While everyone was locked down at home and gyms were shut, people started exploring the internet for various activities they could do to pass their time while simultaneously doing something productive. One of the most searched things was how to stay healthy and fit. While some of them tried switching over to healthy eating habits, others included home workouts in their daily routine. Some spent time with their family doing aerobics and other exercises, while some others joined online yoga classes.

Some Yoga Asanas

Seated Forward Bend (Paschimottanasana)

Paschimottanasana

• Sit on the floor with your legs together stretched straight in front of you and spine erect
• Inhale and raise your arms over your head and bend forward as you slowly breathe out.
• Try to hold your toes, but Do Not force yourself too much. Go as far as you can.
• Now breathe in and come up and repeat it again twice or thrice.
• Now bend forward and hold the position for 20-60 seconds, while breathing deeply and come back to normal position.

• Shoulder Stand (Sarvangasana)
  

  Sarvangasana
• Lie on your back with hands on your sides.
• In one movement, lift your legs, hips, and back up in the air, balancing your body on your shoulders.
• Hold your back with your hands for support and bring your elbows to close.
• Keep your legs close and straight with your toes pointed towards the ceiling.
• If you feel any strain, come back to the normal position, otherwise, you can hold the pose for 30-60 seconds.
• Very slowly come down by lowering your knees, placing your palms on the floor, followed by your back, hips, and legs.
  

Plow Pose (Halasana)

Halaasana

• This pose is usually followed after the Shoulder Stand or Sarvangasana
• After performing the Shoulder Stand, instead of going back to the normal position, bring your straightened legs slowly over your head in such a manner that your hips are facing towards the ceiling
• You can keep your hands on your back for support or you can place them on the floor. You can also clasp the hands and stretch them in the opposite direction of your legs.
• Hold the pose for as long as you can and slowly come back by first straightening your legs up, then placing your palms on the floor, followed by your back, hips, and legs.
  
• Bridge Pose (Setu Bandh Asana)
  

  Bridge Pose
• Lie down on the floor and bend your knees to place your feet on the floor, heels as close as possible to your buttocks.
• Keeps your arms beside your body, palms facing down.
• Inhale and lift your back and buttocks hold it for 1-2 minutes and gently come back as you exhale.
• Repeat it 5-10 times.
  

Cobra Stretch (Bhujangasana)

Bhujangasana

• Lie down on your stomach with your feet close and arms on your sides.
• Bring your hands near your shoulder, placed on the floor, and now gently lift your upper body as you inhale.
• Hold up for 15-30 seconds and come back to the lying position as you exhale

Some other yoga poses included: Bow Pose (Dhanurasana), Warrior Pose (Virabhadrasana), Hand-To-Feet Pose (Padahastasana), Palm Tree Pose (Tadasana), Cat Cow Stretch (Marjariasana), Triangle Pose (Trikonasana), etc.

9 Breathing Exercises

Here are 9 breathing exercises that helped in keeping the lungs healthy during the times of COVID-19. These can be practised everyday to enhance breathing and increases the capability of lungs to take in more oxygen, which boosts the supply of oxygen in our body.

Bhramari pranayama

1. Nadi Shodhan Pranayama (Alternate Nostril Breathing)
2. Ujjayi Pranayama (Ocean Breath)
3. Kapalbhati Pranayama (Skull Shining Breathing)
4. Dirga Pranayama (Three Part Breath)
5. Anulom Pranayama
6. Vilom Pranayama
7. Bhramari pranayama (Bee Breathing technique)
8. Bhastrika Pranayama (Bellows Breath)
9. Sheetali Pranayama (Cooling Breath)

Desk Stretches

Stretches

Not being able to work in a professional environment led to people sitting in uncomfortable spots like beds, sofas or stiff chairs, with their laptops, which affected their posture and resulting in back aches in many. Here are some stretches that helped them:

1. Pectoral Stretch
   Interlock your hands behind your back, pull them down towards the ground and squeeze the shoulder blade. It will help your muscles become stronger and help you remain in an upright position.
2. Trapezius Neck Stretch
   Keep your left hand on the bottom of your seat, bring your right hand over your left ear and gently push your head down towards the right shoulder. Try to bring your right ear as close to the shoulder you can. Repeat it on the other side as well.
3. Glute stretch
   Place your right ankle on your left thigh, just above your knee and hold it with both your hands. Hold onto your shin and keep your spine straight, lean forward to feel the stretch on your glutes. Repeat it on the opposite side as well.

Apart from these, some other exercises that kept people active included:

Chair Squats

• Mountain climbers (Running planks)
• Burpees
• High knees
• Lunge Jumps
• Butt Bridge
• Chair Squats
• Lunges
• Jumping Jacks
• Donkey Kicks
• Plank

All these helped people in staying active at home. Not just youngsters but kids, adults as well as old people too actively participated in home workouts, since they were not allowed to step out at all. In 2020, we must have adopted this active lifestyle because of being locked up at our homes, but it is important to be consistent with it. Exercising everyday for at least 30-45 minutes is highly recommended by every doctor worldwide. Therefore, add exercising everyday to your routine for the rest of your life.