Stay Healthy, Stay Strong, Stay Active: Olympic Channel home workouts

Motivational sport videos, quotes, and home workouts from Olympic athletes

Stuck indoors and needing a dose of Olympic inspiration?

Are you trying to find a home workout that works for you, ab workouts, leg workouts, or even full body workouts at home?

Well, here at the Olympic Channel, we want you to #StayHealthy, #StayStrong, and #StayActive.

From the likes of Olympic champions Renaud Lavillenie and Jury Chechi to first-time Olympians in Tokyo like Damian Quintero, lots of top sporting stars are here to help you out.

Across a wide range of Olympic sports and disciplines – figure skaters, karatekas, boxers, judoka, runners, and swimmers all feature in our new Stay Strong, Stay Healthy selection of home workouts – you're sure to find something that you can do at home yourself.

Here are some of the best at-home workouts, courtesy of none other than these Olympic athletes.

Benefits of exercise

Maybe you're after some motivational sports quotes, or wondering about the benefits of working out.

"We should help support each other, rather than try to be better than each other."

—Katharina Witt, two-time Olympic champion in figure skating

Improve mental health

Importantly, exercising can help improve mental health and mood.

In times of uncertainty and negativity, working out at home and exercise in general can help clear your mind of negative thoughts.

During exercise, chemicals are released by the body. These chemicals – which include serotonin, norepinephrine, endorphins, and dopamine – can help improve mood and make the person more relaxed, helping with stress and reducing the risk of depression.

The UK's National Health Service says that people who take part in regular physical activity have up to a 30 per cent lower risk of depression.

Exercise can also help manage and reduce the effect of symptoms of anxiety.

"Personally, I don't believe in limits."

—Eliud Kipchoge, Rio 2016 Olympic champion in athletics

Reduces risk of illness and increases energy

Exercise has been proven to reduce the risk of certain illnesses such as heart diseases, diabetes, and cancer.

Working out regularly can also help lower blood pressure.

While it may seem counter-intuitive, it can also help increase energy levels as regular activity can boost endurance by improving lung health, according to the Mayo Clinic.

Studies have shown that regular exercise helps reduce fatigue levels, even in people suffering from medical conditions.

"If you want to be the best, you have to do things other people aren’t willing to do."

—Michael Phelps, 23-time Olympic champion in swimming

Improves thinking skills

If you're looking to keep your brain function, memory, and thinking skills in shape, look no further.

The chemicals released by the body during exercise improves brain health by protecting brain structure.

The NHS says people who work out regularly have up to a 30% decrease in the risk of dementia.

In other words, exercise helps protect mental function.

"He who is not courageous enough to take risks will accomplish nothing in life."

—Muhammad Ali, Rome 1960 Olympic champion in boxing

Helps with sleep

Can't get to bed? Maybe you need to work out more.

The U.S. National Library of Medicine says exercise can "help you to fall asleep faster and stay asleep longer."

Exercise can also deepen sleep. However, the Mayo Clinic warns that working out too close to bed time can actually prevent sleep due to an excess of energy.

"Nothing can substitute for just plain hard work."

—Andre Agassi, Atlanta 1996 Olympic champion in tennis

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