Why Should You Exercise?
Physical exercise strengthens both your mind and the body. The U.S. Department of Health and Human Services 2018 Physical Activity Guidelines for Americans outlines some of the critical health benefits of physical activity, from boosting endurance to improved sleep and controlling weight gain to a lower risk of death. (Freeman, 2020)
Despite the health benefits known to everyone, most people don’t find time to exercise because of their busy lifestyle. The Centers for Disease Control and Prevention(CDC) reports that only about half of adults get the exercise they need. Others think that it’s a lot to spend 150 minutes every week to exercise, but the benefits outweigh any perceived inconvenience.
It’s an easy calculation, split it into 30 minutes for five days in a week, and you wouldn’t look for an excuse to skip it. Exercising even once a week is better than doing nothing. Make it a new goal to give your body the activity it needs.
And if you’re trying to save time and money, or you’re simply more comfortable working out at home, you can get fit without a gym by using these tips:
Walking is the most unrated form of exercising despite having so many benefits. It’s one of the easiest ways to improve your overall well-being. Go for a walk for just 30 minutes a day, and you will notice a big difference in your cardiovascular fitness, bone strength, and body fat reduction. It helps in boosting your muscle power and endurance as well.
Walking also aids in reducing various health conditions like heart disease, type 2 diabetes, and a few types of cancers. Unlike other forms of exercise, walking doesn’t require any special training. It’s free and doesn’t require any equipment except comfortable walking shoes.
Take the Stairs
You don’t always need a gym to stay fit. Include taking stairs in your daily activity, and you will be doing your health a favor.
We all have a habit of taking elevators; it will be a conscious effort to take stairs the first few times. If the building is over 5 floors or more, you can start with a few floors and take the elevator the rest of the way. Gradually, add another floor at a time until you can take the stairs entirely. A few health experts claim that climbing stairs burns more calories per minute than jogging.
Bodyweight exercises are simple yet effective ways to burn calories and improve flexibility, balance, and strength in your body. And there is no need for any gym gear or equipment to do these exercises – you can do them anywhere.
You choose from a wide variation of planks, push-ups, squats, jumping jacks, push-up burpees, lunges, etc. But before you start, always do a dynamic warm-up like this ensuring your muscles are warmed up to help prevent injury from more strenuous activity.
Wall sits are an excellent form of isometric holds. An isometric hold means exercises that involve ‘not’ moving. It may sound a little boring, but it involves many muscle groups and aids in burning those extra calories. You only need your body weight to leverage. You can practically do wall sits anywhere.
Keep your legs at a 90-degree angle, so your thighs are parallel to the floor. While in plank, squeeze your abs and tighten your butt so that your back remains straight. If you notice your bottom pushing to the ground, it’s time to take a break. You can add intensity to these exercises according to your need.
Couch Potato Exercises
If you are a self-proclaimed couch-potato or are at your workstation all the time, these simple stretch exercises can benefit you. The easiest one is the sit-to-stand. You have to repeat the same movement over and over, sitting to standing. It helps strengthen your thigh muscles and get your heart rate up, depending on how quickly you stand and sit.
Alternatively, real couch potatoes can exercise while lying completely on your couch. Extend your legs, squeeze the quadriceps on the front of the thigh and hold it for 10 seconds. Repeat it a few times to feel the difference. You can also try leg raises while lying flat; it builds abs and strengthens your hip muscles. Yes, your family may think you have lost a bit of your mind when you tell them you’re exercising, but we all start somewhere!
Boxing at Home
Boxing is an excellent way to train your mind and body at once, and you don’t need to go to a gym to try it. You can do a beginner boxing workout at home using your bodyweight. For a warm-up, do a rope-less classic jump rope.
Take a minute to jump in place. Move your arms in a small circular motion as though you are holding a jump rope. Now, you are ready for a great workout session. Health experts say that a boxing and martial arts workout burns up to 600 calories an hour while sculpting your arms, shoulders, core, and legs.
Dancing is comfortable, free-style, and a lot of fun. Dance not only gives you instant happiness but also tones your entire body. It keeps you physically fit. Turn on your favorite music and dance it out in the comforts of your home.
A 30-minute dance workout burns between 150 and 250 calories, about the same as jogging. You can find tons of free dance workout videos on YouTube or other online sites.
For good health, there is nothing yoga cannot do. You can start practicing yoga at any age, and your mind, body, and soul will soon start enjoying the benefits. The twisting, stretching, and folding of a yoga practice helps build a good digestive, lymph, and circulation system, amongst other health benefits.
A few asanas will make you sweat within minutes, indicating that you are burning calories. And, you don’t need expensive yoga mats or weights to do the asanas. Spread a thick sheet to separate yourself from the floor while doing yoga.
Ballet-inspired barre is an intense workout that focuses on strengthening your core muscles, improving your cardiovascular endurance, and boosting your balance. You don’t need any special equipment to carry on with the exercise. For body balance and support, you can use a dining chair or counter. Gentle movements and a focus on alignment make barre an excellent choice for pregnant and postpartum women.
Last but not least! Meditate. It’s a form of exercise anyone can do to improve their mental, physical and emotional health. You can do it anywhere, without special equipment or memberships.
Meditation is often practiced to address various mental and health conditions, such as anxiety, pain, depression, emotional problems, insomnia, and stress. Spot a place in your house to sit uninterrupted for about 20 minutes. Your body will feel lighter instantly. endorphins and also helps increase dopamine, serotonin, and melatonin. This cocktail of chemicals flooding the bloodstream leaves the meditator feeling calm, happy, and content. (Curtain, 2020)
If you’re an exercise newbie, decide which of these 10 activities you want to tackle and get started today. If you’re a regular at the gym, then you can supplement your gym activities with a few of these. They are also helpful when traveling. The hardest part of exercise is agonizing over when to do it. These 10 exercises can keep you healthy at any time, in any place.
Freeman, A. E. (2020, May 08). 10 Best Indoor At-Home Exercises & Workouts Without Equipment. Retrieved November 17, 2020, from https://www.moneycrashers.com/indoor-at-home-exercises-without-equipment/
Curtin, E. (2019, June 04). Feeling Good Yet? Seven Ways to Boost Endorphins. Retrieved November 28, 2020, from https://www.goodtherapy.org/blog/feeling-good-yet-seven-ways-to-boost-endorphins-022014