Keeping healthy is not a choice. It should be one of those routines that your body yearns for, a habit that is there to stay. While it’s one thing to want to keep healthy by exercising and watching your diet, it’s another thing to make it practical and achieve it all by actually working out.
Well, the idea of going to the gym sounds fancy and fulfilling and something that one would enjoy doing in the company of others, but you have to put away some good money for your monthly subscription. With commitment, persistent and some hard work, you can still achieve those body goals at the comfort of your home.
Here are some of the body exercises that you should try at home on a daily basis without hitting the gym.
It is the most economical workout that is very convenient and affordable. After a long hard day of swinging in the office chair making ends meet, put away that Uber money and together with your colleagues, trek home.
Walking thrice a week for longer distances will go a long way in stimulating your cardiovascular system particularly the heart, lungs and circulation of blood as well as boost endurance of the lower muscles, including the legs and hips.
2. Running and jogging
A daily dose of running and jogging will help in building strong bones, your strengthen muscles, improve cardiovascular fitness and help maintain a healthy weight.
Unlike jogging, running is much faster and requires much more efforts from your cardiovascular system. You can have a mix of both. Don’t forget to tag a water bottle along.
A good bike fetches Ksh 11,000 one that could last you a lifetime if you keep it in the right shape. Cycling is an aerobic exercise that works your lower body and cardiovascular system as it helps burn fat and calories as well as keeping your heart strong all the time.
If you are planning to cycle often, you can make it a social activity with friends and family, preferably after work or early mornings.
4. Skipping rope
10 minutes of skipping rope are about equivalent to running an 8-minute-mile. Skipping rope at a very moderate rate burns 10 to 16 calories a minute. With three 10-minute rounds of skipping that rope and you will have burned about 480 calories in half an hour.
Investing in a skipping rope will definitely be worth your while. This exercise turns out to be the very best workouts for brain health involve coordination, rhythm, and strategy.
Your core must be strengthened. Abdominal crunches are designed to tone the core muscles of the body by strengthening the core muscles, improving the posture, and increasing the mobility and flexibility of the muscle. exercise.
Crunches can help reduce overall body fat when done regularly in combination with a healthy diet. All you need to do is lie down facing up, with your limbs raised, lift our upper body toward them with the help of your stomach muscles.
With this exercise, one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.
Lunges are quite effective in strengthening legs and buttocks as they target large muscle groups of your lower body which boosts your metabolism and helps you lose weight much faster. You could add some weights to make the exercise more effective.
This is one of the best functional exercises as it works all of the largest and most powerful muscles in the body together. Squats work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.
You can squat every day, increasing the reps and weights depending on your body strength. Those well-toned legs come with a little more squats.
Is a core strength exercise that goes a long way in working in your posture. If done correctly, planks strengthen your back, chest, shoulders, neck, and abs making it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing.
One assumes a modified push-up position with their elbows bent 90 degrees and both forearms resting on the floor, and keeping that position for as long as possible.
They are a fast and effective exercise for strengthening the lower back and core by pulling in the abdominal muscles when done in proper form. Push-ups may feel traditional but as you push up, literally every major muscle in your body is called to action.
They are equally an effective cardiovascular exercise, which supports heart health and promotes the reduction of stored body fat.
Three times a week, 30 minutes per workout is a good starting point. It is easy, inexpensive, and cuts across all ages. This is a full-body workout consistently exercises the core muscles and enables your abs to aid in overall stability and body control.
While swimming helps a person to get or stay in shape, its benefits also extend to mental health especially for people with mental disability.