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Tips & Tops

How to stay in shape while you're at home

Published on March 23, 2020Updated on June 19, 2023

In this particular time, we are committed to taking care of our internet users. Physical activity is key to our well-being, and some exercises are completely achievable from your living room. Christophe Fautrier, Head of the Thermes Marins Monte-Carlo care department, is giving you tips to keep fit while staying at home.

Cardiac coherence, a deep breathing exercise with many benefits. 

Cardiac coherence can offer simple tools to quickly get you to an intense feeling of well-being, helping you reduce sleep disorders, anxiety and may contribute to relieve stress. 

It's simple, efficient and can be done with a health app on your connected watch: inhale through the nose for 5 seconds and exhale through the mouth for 5 seconds, this, for 5 minutes.

We recommend that you do this exercise 3 times a day, for 5 minutes.

There are many apps to download on your phone or a connected watch.
Why don’t you try to find the one that suits you best. 


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Muscle-strengthening activity

This full body workout exercise involves all the muscles of the thighs and legs (in particular the quadriceps, keep your glutes and hamstrings engaged )

Standing with your feet shoulder-width apart and your toes slightly outward, bend and cross your arms at shoulder height to keep your back straight. Inhale then bend your legs keeping your back straight and looking ahead (don' be tempted to look at your feet), go down until your thighs are parallel to the floor (not lower), then go up while exhaling to return to the standing position. 

Be careful, don't stand up too quickly and don't lock your knees in a high position, mind keeping a slight bending.

To tone all of the thigh muscles up and maintain balance, keep your heels on the floor.


We recommend you to repeat 3 sets of 10 flexions, 3 times a day.


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If you have access to stairs in your home or apartment, going up and down those stairs is a great way to keep you in shape. 

Start with a routine of 10 floors or about 200 steps.

You can climb 2 stairs at a time and go down the stairs one by one.

Take care of yourself by staying active!

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