Are you so busy with work, taking care of the kids, or school projects that you do not have time to go to the gym to work out? If you think that hitting the gym is the only way for you to get a great workout, then you are wrong. There are many exercises you can do at home that you can squeeze in before you head out for work, after doing some household chores, or while you are preparing dinner.
Why should you exercise regularly?
There are many benefits to exercising regularly. Even if the majority of your time is taken up by work, school, and family, you should try to find even just half an hour a day that you can use to exercise. With regular physical activity, you can avail of a wide array of health benefits, such as:
- Better weight management
- Reduced risk of heart attack
- Lower blood cholesterol, sugar, and pressure levels
- Decreased odds of developing type 2 diabetes and certain types of cancer
- Faster recovery time from injuries, diseases, infections, and other health problems
- Better mood
- Healthy immune system
- Higher energy levels
- Lower chances of getting anxiety, depression, and other mental health issues
- Improved sleep cycle
How long should you exercise per day or per week?
According to medical and fitness experts, you should:
- Strive to be physical active as much as you can. Do any kind of physical activity, even if it is just a small one, as it is better than not doing anything at all.
- Preferably, you should engage in physical activities every single day of the week, but every other day is fine, too.
- Cardiovascular exercises are great, but you should also add some muscle strengthening routines to your workout on at two of your exercise days per week.
- For good health, you should get about 2.5 to 5 hours of moderate intensity exercise, or 1.25 to 2.5 hours of high intensity exercise, or a good combination of both exercise levels of intensity each week.
What should you do before jumping into a workout program?
To be safe, it is advised to consult a doctor prior to starting an exercise routine. This is especially important if you:
- Are over the age of 45 years
- Experience chest pains every time you engage in physical activity
- Feel dizzy or faint when you are more physically active
- Run out of breath after doing moderate level physical activity
- Have heart disease or at high risk of it
- Are pregnant
- Dealing with bone or muscle injuries that may worsen with more physical activity
Once your doctor clears you, you can begin your journey to a healthy lifestyle right away.
What are great exercises to do at home for people who have hectic schedules?
Below are some good examples of simple home exercises that should help boost your energy levels and get you in shape:
Lie on your stomach, with your forearms supporting your body, your elbows pointing towards your toes, and your palms placed on the floor and about shoulder-width apart. Make sure that your legs and feet are kept together and straight, and your stomach and back are relaxed. Slowly raise yourself up using your arms, and then go back to the starting position. Repeat as many times as you can.
Stand up straight with your feet about hip-width apart. Let your arms hang loosely on your sides. Bend your knees, and assume a sitting position. Make sure to keep your abdomen tight, and your weight on your heels. Hold that position for a few seconds, and then get back to a standing position. Repeat.
Assume the push-up position, but use your elbows (which are bent 90 degrees) and your forearms to support your weight as you raise yourself up. Stay in that position for as long as you can. Make sure that your legs and your back form a straight line.
Take a desk chair or one of your dining chairs. Sit on the edge of the chair, with your hands gripping the edge of the chair, and your feet flat on the floor. Slowly slide forward to get your bottom off the edge of the chair, and lower your body until your elbows form 45 to 90 degree angles. Make sure that your feet are firmly in place. Slowly raise yourself up to the starting position. Repeat.
Stand straight. With your right leg, take a step forward, and get your left leg to a kneeling position. Stand up again, and, this time, use your left leg to take a step forward, and get your right leg to a kneeling position. Repeat several times, alternating between your right and left legs.
Stand straight. Assume a squatting position, with your hands on the floor. Kick both of your legs back to assume a planking position, with your arms extended to support you. Go back into a squatting position, and then stand back up. Repeat as fast and as many times as you can.
Jogging in place
Start by doing a light jog in place. Do not forget to let your arms move freely, like you are actually jogging outdoors. Try to lift your knees higher and jog faster to work your heart harder and increase your heart rate. After a few minutes, try to slow down a little bit. Alternate these periods of high intensity and low intensity for better efficacy.
Stand straight, with your feet together and your hands on your sides. Jump up, spreading your feet at least hip-width apart and raising your arms above your head. Jump up once again, bringing your arms down and your legs back together, just like the way you started. Repeat multiple times, gradually increasing your speed to increase your heart rate and burn more calories.