Are you too busy and can’t find time to hit the gym to work out? We understand, but exercise is an extremely imported part of healthy living. Every workout doesn’t have to be a sweat-inducing marathon of training. For those who are short on time, quick exercises throughout the day are a big compliment to occasional high-intensity workouts. Everyone is advised to make time for physical exercise. For those times where there isn’t much room for a structured fitness routine, we need to find alternatives to assure we don’t risk becoming completely sedentary.
The Benefits of Exercise
The benefits of exercise spread far beyond weight control. Research explains that regular physical activity can help lessen your risk of developing numerous diseases including health disease- and enhances your overall quality of life. Daily physical activity can further defend you from the following health problems:
- High Blood Pressure. Regular physical exercise can lower blood pressure in those with high blood pressure range. Physical activity reduces body fat which is connected to high blood pressure.
- Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by stimulating your heart muscle, reducing your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol), decreasing low-density lipoprotein (LDL) levels (bad cholesterol), developing blood flow, and raising your heart’s working capacity. Optimizing each of these factors can contribute to additional benefits which decrease the risk for Peripheral Vascular Disease.
- Self Esteem And Stress Management. Studies on the psychological effects of exercise explain that regular physical activity can elevate your mood and the way you feel about yourself. Researchers have found that people who workout regularly are more likely to overcome depression and anxiety and to manage stress better.
Worry no more! There’s no need for you to lift some weights and equipment. Here are five easy workouts you can do in your living room with minimal or no equipment. So no more excuses for skipping a workout.
How to do it: Get into a pushup position with your feet hip-width separate and your hands somewhat outside your shoulders. Your body should set a straight line from head to heels. Then, lower your body until your upper chest nearly touches the floor. Rest, then push back to the offset position as soon as possible. That’s already one rep.
How to do it: Stand with your feet a few inches separated and your arms at your sides, then raise your arms together out to the sides and over your head and then jump your feet out, so that they are slightly more than shoulder-width apart. Without resting, quickly shift the movement. Then repeat.
How to do it: Stand with your feet hip-width separate and your hands on your hips. You just have to step forward with your right leg and slowly lower your body until your right knee is flexed at least 90 degrees. Push backward to the opening position and repeat with your left leg. That’s already one rep.
How to do it: At a 90-degree angle, lie flat on your back with your knees bent. Just put your hands on either side of your head. Push your lower end into the floor as you raise your shoulders a few inches off the floor, make sure your lower end stays in contact to the ground at all times. Tense your abs hard at the topmost point of the movement, then return below control to the start position.
How to do it: After each exercise, jog back down the stairs and then immediately begin the next task. Warm-up for five minutes of squats and jumping jacks. Walk or run ( 2 steps at a time). Sprint (1 step at a time). High knees ((1 step at a time). Hope on 1 foot ( 1 or 2 steps at a time), then Brad jump (jump with both feet over as many levels as possible). Perform each exercise for 10-15 seconds. Rest for 1-2 minutes after each circuit. Repeat for a total of 15 minutes.
Scheduling Your Workout
Once you have settled on the type of exercise you are interested in, planning consistency means being sensible about how much time you need to allocate to your regular exercise regimen. Plan a workout schedule that requires at least a few minutes a day for a warm-up, 20 minutes for a cardio activity and additional time for strength training and a cool down. You might write down your schedule to set your commitment to your exercise plan.
Here is a video on Youtube as one of the best example of a home work-out that you might want to try:
Many people would like to exercise, but usually, think they don’t have time. However, it doesn’t have to be that hard to fit some exercise into your day. As you can see, it is effortless to include exercise in your day, even if you are very busy.