" In Indonesia..., the Lakes, Mountains, Rivers, Beaches, Waterfalls, Rice Fields and Cultures have become your Landscape, your Real World!,
(as well as the stories & facts that happened below). " - Unknown
(as well as the stories & facts that happened below). " - Unknown
The Hellonolan Indonesia Travel Post
During the corona outbreak, many people do lots of activities from home such as studying, working and exercising. Maybe some of you thinking that the activities and sports you can do are just like that. Relax. To make you not feeling bored, actually there are many types of sports activities you can do at home.
Here are some types of sports activities that you can do at home so you can keep moving and don't feel bored. Your body will stay healthy, fit and fun.
Let's take a look …
24 Sports Activities You Can Do at Home
1# Skipping (Jump Rope)
You bet known this activity. Skipping is a tool commonly used to warm up before the main sport. The tools in form of two handrails connected by a long rope. It is used to make a jump at place from under the feet over the top of the head.
More longer and faster intensity of jumped with this rope tool, more calories that body can burn. The other benefits besides burning calories are to tone muscles, increase height and improve brain performance.
You can run or walking in a place using the treadmill machine. The treadmill could be adjusted according to the user's ability and desire. Like jogging or running outdoors, the benefits are the same. Among of them are nourish the heart muscle, prevent osteoporosis, maintain body weight and improve body fit.
3# Spot Jogging
Spot Jogging is a jogging activity indoors useful for warm up your body or to improve body fitness. No large space or area required. Simply a place or space arrange as needed in one of your house room such as: living room, garage, or backyard.
You can start by jogging in place where you stand and doing repetitions of running around the space used. If it is done regularly, you make possible to get a proportional weight.
Exercise with dumbbell its useful for maintaining physical condition in order to stay in shape and can build muscle mass. But it must be adjusted to your ability and don't over to do it.
If you don't use tools commonly used in the gym, you can also make your own using an object that can be grasped and have appropriate weight.
5# Table Tennis
Playing table tennis is a sports activity who can make healthy and quite fun. You can play with other family members in your spare time. The equipment doesn’t have to be usual original table tennis for a competition or purchased at a sports shop. You can use a dining table or other table which is suits you by using one dividing net in the middle. However, you should still use small rackets and a suitable ball.
6# Aerobic Dance
Aerobic dance can be done solo or in a group. During pandemic outbreak you can do aerobic exercise at your own home using some dance music or guide played from an aerobic video exercise. Aerobic exercise could be combined with modern dance and its good enough to burn your body calories. Besides it makes have fun effect and keep your weight in proportion.
Yoga was very useful for physical and mental health of your soul. According to experts at the National Institute of Health (Medline Plus), practicing yoga improves fitness and flexibility, lower blood pressure and heart rate, make relax, increase self-confidence and reduce stress.
Yoga focus on practicing breathing, meditation and various poses aimed to relaxation and stress reduction. Even beginners can do yoga and get your guidance through credible yoga class instructional videos or yoga study guides from the internet.
Who doesn't know this activity. If you do this regular and correctly, it will keep your bodies fit and proportionate. Apart from badminton court, you can do badminton at home by adjusting the place and land activity.
Arrange the largest part in your house or it could be doing at backyard. Move items and furniture temporary so that the place is spacious enough to play badminton. Use an artificial net and adjust to intensity of forced of your hand blows. You can play with family members in one house, keep fun and increase your stamina.
Walking make all body muscle works and blood circulation runs perfectly to all parts of the body including your heart. This activity improve heart healthy, lowers blood pressure, maintains joint healthy, reduce stress and keep body weight at ideal condition.
Walking at a moderate pace for 30 minutes can burn up to 150 calories in your body. Besides, walking relaxed is a good choice for people who have heart problems. You can do this in backyard, living room or garage and at the area around the house.
10# Static Bicycle
You can do cycling not only outdoors but indoors. Use a static bicycle or the modified bicycle which is made to stay at place. You can use or buy a ready-made static bicycle or make a support tools for the rear wheel so when you run the bike, its will keep stay at the place. By pedalling your bicycle at home, you can burn calories, maintain heart healthy and keep your stamina in shape.
11# Indoor Soccer
Seriously, football at home? Yes, with a little creativity you can turn your backyard, garage or even your living room at home into a mini football field.
Of course you will be playing ball with low of kicking to medium intensity and using light and appropriate balls. Also use small artificial wickets purchased at sport stores or you can make goalposts with a piece of wood, ropes or other objects. Make as creative as possible. Playing with children and other family members is quite fun.
Apart from scrambling to make a goal, you can also practice juggling, penalty kick or free kicks. Simple, fun and healthy. Interesting, right?
12# Indoor Basket Ball
Playing basketball is one of hobby for young and old people. Throwing and put the ball in a basket could practice your focus. To play basketball at home, you can buy or setting of mini-size baskets which is available with square board and just hang it up.
The size of the ball can be adjusted according to the net basket and the field area used. You can play home indoor basketball in backyard or garage room which has been laid out.
13# Push-up, Sit-up & Gym-Ball
The following sports activities are series of activities you can be done together in one training time.
Push-ups are a type of strength exercise that works to strengthen your biceps and triceps. The initial position sleep on your stomach with your hands on the left and right sides of the body. Then push your body up with the strength of your both hands, keeping the legs and body straight.
Sit-ups are a workout benefit to exercising the abs, chest, pelvis, lower back and neck muscles. The starting position opposite of push-ups where you sleep on your back with your arms folded over the back of your head and raising your torso and head upwards with your legs straight or folded at your knees.
A gym-ball is a ball-shaped fitness support tools with various sizes that is used as a substitute to support your body. This tool is effective for improving posture such as pelvis and its usually used for body fitness exercises.
Do a few repetitions for each of activities and adjust to your ability. If you train regularly, you will feel the benefits. Your body becomes proportionate and fit.
The hoolahoop is like a large bracelet usually made of rattan which is used to be rotated on the hips or stomach. Children and adult women often play it for fun, train hip muscles and shape your body to be proportional. Exercising using hoolahoop for 30 minutes every day could be reduce the belly fat because the calories burned at the waist or belly.
15# Skateboard & Roller Skate
Skateboarding and roller skate are usually skill activities performed by teenagers and adults. This fun activity can be done outdoors or indoors. The backyard home can be used to do this activity. It is being healthy because it burns calories from all moving parts of the body and also quite fun. However, also pay attention to safety support of equipment to be used, such as head helmets and elbow-knee pads.
Squash is a type of sport uses racket played by two people in a closed space where players hit the ball squash each other facing a wall. The ball hitting rally continues until one of the player fails to return the ball from the opponent's hit or makes a mistake. The space required not too large where there’s a wall to hit and bounce the squash ball.
You can set it in living room, garage or backyard home. The original equipment can be found at a sports shop or make your own racket from tools such as wood for the racket plus a small rubber ball or using tennis ball.
17# Chess, Carom and Monopoly Games
These three activities emphasize more on training your brain's ability for strategy and focus. First of all, who’s not familiar with chess. Chess is popular with young and old people and useful for practicing strategic skills.
Carrom is a game of inserting numbers of round plastic coins into the corner of the carom table hole which is snapped with a finger. The carom game can be played by up to four players. This game exercise focus and precision.
Meanwhile, monopoly is a form of playing the skills to manage finances and assets to control your opponent.
The archery sport referred here is activity of archery using simple equipment or in the form of toy archery, so there’s no risk of being hit by arrows.
Many of this equipment sold in sports stores such as Decathlon and its only requires a small of space such as a garage or backyard.
Archery useful for training your focus on targets and hand muscle strength. It could be played by children and adults or through the guidance of instructors to obtain maximum basic skills and abilities.
Dartboard is a sport game played by two or more people where the player throws small arrows to the target score on the dartboard. The distance and space needed can be adjusted while the dartboard just hang where it wants.
Many of this equipment found in sports shops or sold online. This sports game is also useful for training your focus and hand muscles.
Children and teenagers love this game a lot because of fun factor that comes from jumping around. However, the equipment must be safe and purchased at the sports shop. There are small and medium trampolines can be adjusted according to the space at home.
21# Gardening & Farming
Gardening and farming are mobile activities will burn your calories and such a great fun for those who like it. It’s also useful for relaxation and reducing stress. The space required is not too large. You can farm in the yard of house or use a container or plant pot which is hang through pipe irrigation process and sufficient sunlight (hydroponics).
Containers being used would be also recycled objects such as bottles, tires or used tins. The object can be ornamental plants or vegetables such as kale, spinach and chilies.
Meanwhile, crops from gardening can be used by self consumed or sold. It can also be used as a business activity by planting some trending ornamental plants and selling them after they are developed.
22# Play and Bath your Pets
If you feel bored and include pet lovers, why not try to keep a favourite animals? Cats and dogs are alternative pets you can be played while exercise your body moving. By playing and bathing your pet, your body will move and burn calories. Makes happy moods while increase body immunity.
23# Washing Car or Motorbike
When you at home while having a lot of free time and your private vehicle looks dirty are the best time for you to wash your vehicle yourself. You can reduce expense from always washing your vehicle in a carwash. Besides saving money, you also exercise your body moves to burn calories.
24# Cleaning or Redecorating your House
Try to look your kitchen furniture, electronics, bookshelves or wardrobe. When was the last time it was cleaned ?. Or the layout and decoration of bedrooms, living rooms and kitchens. Does it need redecorating? By doing these activities, its similar to recharge your soul and mind because you see the new things, good changes and burn calories as well.
Many sports activities can be doing from inside the house actually. Sports activities at home are not focused on type of exercise but it can be from the way you move and how you burn calories in your body. It depends on your creativity.
However, should be noted that sports activities carried out at home especially during a pandemic, must be in low to moderate intensity. Besides with relaxation, adequate rest and eat nutritious food, your stamina, body and mind will be maintained.
Hopefully useful and Healthy Greetings!
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The Author of whole articles are Hellonolan's local host guide which has been written mostly based on their Indonesia trip experience.