10 minutes is enough for an effective workout at home with simple exercises. It is important to do this every day. Short, simple and regular repetitions have more effect than an intensive workout in the gym once a week.
An important part of active workouts is a short warm-up phase of 2-3 minutes at the beginning, followed by more intensive exercises and finally a 1-2 minute cool-down phase with stretching exercises.
A good warm-up exercise is, for example, walking in place (march in place) with the knees pulled up (high knees). Arm circles can then be carried out in the form of a propeller or offset like a mill to get the circulation going.
As an intensive exercise, jumping jacks or squats with boxing movements of the arms (squat and box) are recommended. It is important to breathe continuously and not to hold your breath in order to avoid increased forced breathing and an increase in blood pressure.
An effective way to cool down after training is to pick apples and do the cat-cow exercise on all fours. I also recommend doing specific stretches after each workout.
Yoga and QiGong exercises are very suitable as a short workout in between. These can also be used as mini hacks for relaxation. I particularly like exercises that open the heart, support the sky and part the clouds.
Breathing exercises are easy to learn and implement. They are ideal for calming down quickly and effectively in stressful situations.
Autogenic training and progressive muscle relaxation are well-researched techniques to effectively lower blood pressure. At first you have to practice these exercises a little and get used to them, but then they can be used anywhere in everyday life and are very effective.
