Lazy Fitness: 5 Exercises You Can Do in Bed Without Breaking a Sweat

This morning, while I was scrolling through Instagram and having my breakfast, I came across a reel about exercises for lazy people while they’re in bed. It stuck in my mind - are we so lazy that we need to think about exercise while doing other things in bed?

As a little lazy person with a curious mind, I also thought about the definition of exercise. After thinking for a while, I concluded that exercise isn’t just about going to the gym, running, or doing any fixed set of movements. It’s about moving your body to keep blood flow in good condition and maintain a proper calorie balance. 

As a Gen Z, it was my duty to search everything on Google that came across my eyes, and I followed the ritual. There, I found many articles about exercises we can do in bed. But as a lazy person, I found them either too hard or too similar to exercises we do during Yoga or regular workouts.

Some exercises fit the needs of my lazy world’s universe, but they’re scattered across different platforms and articles. So, as a member of the great lazy universe, I decided to take matters into my own hands and step forward to help my people, like Thor helped his Asgardians - not as their king, but as their brother, friend, family, or whatever positive word you can think of.

For those still with me, thanks for not ghosting. You can learn some easy ways to stay fit. The 5 exercises below will help you get good blood flow and freshness in your mind while scrolling through reels or chatting with your friend or loved one.

1. Leg Lifts

While you're chatting or simply feeling bored while lying down, just try this. Lift one or both of your legs as high as you can above the bed, but keep your upper body lying on the bed. If you're a flexible, lazy freak, you can raise your leg toward your cute pillow. 

Benefits: Helps improve flexibility and strengthens leg muscles while relaxing.

Caution: Do not bend your leg while raising it, as it can decrease effectiveness.

2. Crossover Arm Stretch

In this, bring your left arm across your body. Use the right hand or forearm to hold the left arm in place for 10-20 seconds, then repeat by switching sides.

Benefits: Increases shoulder flexibility, reduces tension, and improves posture and range of motion.

Caution: Do not hold the hand tightly or press with excessive force, as it can lead to strain.

3. 360 Eye Rotation

This is one of the simplest yet essential exercises, especially since we spend a lot of time on screens, which can cause eye strain, forehead pain, and reduced eye power.

Simply sit and rotate your eyes 360 degrees for 5-10 rounds in one direction, then repeat in the other direction. Afterward, close your eyes for a few seconds. You can repeat this exercise 4-5 times a day.

Benefits: Relieves eye strain, improves eye flexibility, and helps reduce forehead pain from prolonged screen use.

Caution:  Avoid doing it for too long in one go, as it may lead to eye pain.

4. Vajrasana

Yoga is a gift from our forefathers, and when it comes to health, yoga will always have its place. Vajrasana is one of the simplest and most effective yoga poses we can practice.

In this, sit on the floor or bed (not on a soft mattress) with your knees together and feet flat on the floor (as shown in the image). Keep your spine straight and your head, neck, and body aligned naturally.

Benefits: Improves posture, aids digestion, and strengthens the back and legs.

Caution: In the beginning, try doing it for 1-2 minutes and gradually increase the time.

5. Meditation

After reading the word "Meditation," you might picture a saint sitting quietly on a mountain in a fixed pose. But I’m suggesting a different kind of meditation.

Whenever you have time, whether at the office, home, or even in the bathroom, simply sit silently and try to think as little as possible. In the beginning, you might feel like you're thinking more after deciding to think less, but believe me, you’ll start thinking less after a few days.

Benefits: Reduces stress, improves focus, and promotes mental clarity.

Caution: Keep it as simple as possible and avoid delving into the technicalities of meditation unless you have a genuine interest in it. 

In conclusion, while these exercises may not replace a full workout routine, they offer an easy starting point for anyone who enjoys a laid-back lifestyle but still wants to stay a little active. We don’t have to be fitness enthusiasts to stay healthy, Sometimes, it’s the small, low-effort movements throughout the day that add up. So, let’s embrace these simple exercises because, as Gandhi wisely said, "Health is Wealth," and there's never a bad time to start.

Your Duty 😉 - Which of these exercises will you try first? Let me know in the comments below! And don’t forget to share this post with your lazy friends who need a quick workout!

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