People are increasingly concerned about reducing their exposure to air pollution. Extensive discussions have taken place regarding the poor air quality prevalent in major cities. 

One form of air pollutant, known as PM2.5, comprises tiny particles suspended in the air, leading to decreased visibility and a fog-like atmosphere. PM2.5 has recently gained significant attention, especially in cities like Jakarta, prompting experts to advise increased indoor activities.

Due to their minuscule size, these particles can enter the respiratory tract and lungs upon inhalation. Exposure to such air pollutants can result in short-term health issues, such as irritation of the eyes, nose, throat, and lungs, as well as symptoms like coughing, sneezing, a runny nose, and difficulty breathing.

Home workout recommendations

When air quality is poor, exercising outdoors in areas with high PM2.5 pollution levels can pose health risks. Opting for indoor exercise is a prudent choice to attain equivalent health benefits. 

Below are suggested exercises beneficial for muscle training indoors. Perform 2 sets comprising 10-15 repetitions of each exercise, with rest intervals of 30-60 seconds between sets.

Bridge 

Bridge moves help strengthen the buttocks and hamstrings while improving core stability. It can be added to strength training or as a warm-up.

Credit: Verywell Fit

Bridge movement steps:

1. Lie on your back on the mat with your knees bent and the soles of your feet in contact with the floor.
2. Place your arms at your sides with your palms facing down, making sure your shoulders and arms are relaxed
3. Tighten the abdominal and buttock muscles and lift the buttocks upwards while pressing the feet into the floor, until the pelvis is fully extended
4. Raise the hips until the body forms a straight line from the knees to the shoulders, making sure the shoulders and head remain relaxed on the floor
5. Hold the above position for a few seconds while contracting the abdominal and buttock muscles
6. Slowly lower the hips back to the floor

Read more: Benefits Of The Cobra Pose Movement For Health

Squat

Squats are an exercise that can increase calorie burn, help prevent injuries, strengthen the body's core and improve balance and posture. To reap the benefits, squats must be done correctly.

Credit: Human Performance Lab

The steps of a proper squat:

1. Stand with feet shoulder-width apart with feet facing forward
2. You can stretch your arms forward to maintain balance
3. Lower the body down by bending both knees into a squat position until the torso starts to bend forward
4. Hold this position for a few seconds and slowly raise your body to the starting position while tightening your glutes
5. Repeat the movement as many times as desired or according to the exercise program

Read more: This Movement Relieves Pain In The wrist

Lunges

Lunges are a great way to tone and strengthen your lower body muscles, including the quads, hamstrings, and glutes.

Credit: 24Life

The steps of lunges:

1. Stand with your right foot in front about 60-90 cm in front of your left foot.
2. Position hands on hips or at the sides of the body and straighten the torso
3. Bend both knees so that the front leg forms a 90-degree angle and the back knee is close to the floor
4. The upper body should remain upright and straight 
5. Return to the original position by lifting the knees and repeat this movement by changing the position of the leg in front.

You can incorporate these three exercises with other activities such as cycling, running on a treadmill, or engaging in Zumba classes. However, it is recommended that you consult your doctor before starting a home workout routine, especially if you have any specific health concerns.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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