Table of Contents Hide
- Some Quick Ways to Get Exercise
- The Benefits of Regular Exercise
- 10 Quick Regular Exercises To Start Now
- 1. Working your lower body before your upper body
- 2. Stand on one foot
- 3. Use some dumbells
- 4. You will need to pick up heavier weights than you typically lift
- 5. Count something else
- 6. Use a Swiss ball instead of the floor or a bench
- 7. Work on quads
- 8. Stop jogging – instead walk Uphill With a Load
- 9. Do two exercises at once
- 10. Alternate between low and high-impact exercises
- Easy Exercises to Perform at Home
Everyone would like to have a healthy lifestyle. However, it can be challenging to stay active when you are busy with work and other obligations. It is important to find a workout plan that fits into your schedule if you want to build health and fitness. This article will discuss some time-saving methods that you can use to create a regular exercise routine in your life.
Some Quick Ways to Get Exercise
A half-hour walk daily could make a big difference. To begin with, it’s important to start small. Even 30 minutes a day of walking is beneficial. Eventually, you’ll increase your intensity. And, you’ll be surprised to see just how much difference a simple exercise routine can make!
Find exercises that you like to do. Exercising should be fun. If you don’t want to go to a gym, consider running around your neighborhood park or a nearby park. Whatever you choose, you’ll be glad you’re getting your heart rate up and feeling better!
Don’t be afraid to get out of your comfort zone. You’ll never know when you’ll get to do something you’ve always wanted to do. You can download the video below and use it to start your exercise routine.
The Benefits of Regular Exercise
It is essential to perform regular exercises to improve your body’s flexibility, balance, and health. Physical activity is important for your overall well-being, as it can help you sleep better and reduce your risk of falling. Additionally, it is proven that regular exercise can increase your bone density, thereby reducing the risk of falling. Whether you want to become stronger and more flexible, regular exercise will do the trick.
Exercising makes your mind less aware of your mental state, and helps distract you from worries and fears. If you’ve ever suffered from depression or anxiety, exercising will help you get back to your normal state. In addition to increasing your energy levels, exercise can also protect your heart from illnesses and lower your risk of mortality.
Walking is a great way to start your day. Walking does not require equipment or complicated techniques. It is a safe, convenient, and effective exercise. Moreover, it can be done anywhere, without any equipment. Besides, walking is a natural stress reliever and can be done anywhere. While it may not seem like a lot, regular strolls can help you reduce body weight and prevent obesity.
The best thing about this form of exercise is that it requires no special training or equipment. Even if you don’t have the time to go to the gym, a 30 minute brisk walk in the morning can be helpful.
10 Quick Regular Exercises To Start Now
1. Working your lower body before your upper body
It increases the chances of reaching a fitness goal, prevents injury, and keeps your whole body in line with good form. Leg muscles are the largest muscle group in the body. You can use those muscles to release tension or work out those areas that may be hard to reach with other exercises. Some common leg exercises include squats, lunges, and stepping-up on a stability ball. When you work your lower body first thing in the day, you’ll be able to give it your 100% and really power through the most important movements all day (calorie burners).
2. Stand on one foot
3. Use some dumbells
4. You will need to pick up heavier weights than you typically lift
Doing high-intensity exercise such as weightlifting for a short time can help you burn calories long after you stop sweating. High-intensity exercise has been shown to increase fat burning, and it also increases the amount of oxygen your body consumes. At a certain point, a person’s muscles will fatigue from the heavy weight and won’t be able to lift it any longer. So if you’re used to 5-pounders, heave-ho and grab a set of 10s. Then perform just 10 to 15 reps total, or work your way up to that. You can do it!
5. Count something else
If you usually count reps, switch it up and do as many reps as you can in 30 to 60 seconds. If you usually time your reps, start counting. When you do the same exact exercises over and over again, your body gets really good at it, and you end up burning fewer calories than you did when the same exercises felt really challenging. Mix up the pace and quantity of your reps to avoid a fitness plateau, and see results much more quickly.
6. Use a Swiss ball instead of the floor or a bench
When you do crunches on the floor or on a bench, the flat, stable surface supports your back. When you lie on a Swiss ball or a BOSU ball (it looks like half a ball), there’s not as much support. Your core muscles will really have to kick in to complete the movements. Stand in a staggered stance with the left foot in front and your right foot in back. Bend down and place your left hand on the ball, then stand up straight again. As you come up, lift your right hand to shoulder height and breathe out as you do a front raise.
7. Work on quads
If you want to burn more calories during your workouts, then stay on the floor as long as you can. Just getting up off the floor burns an extra 300 calories a day according to a University of Alabama study. That’s not too shabby! Of course, it’s cool to take breaks when you need them, but extra-long breaks eat up time and ultimately extend your workout.
8. Stop jogging – instead walk Uphill With a Load
It turns out that carrying many things does provide benefits for your health. You can pack around 10 pounds each time, or about 5 books or beverages, and go to high altitude (top of the hill area). It would take 24-27 minutes to walk four miles in your average daily commute. If you walk at a leisurely pace, it’s believed that you’ll burn about 415 calories per hour.
9. Do two exercises at once
Strength and weight training is a great way to improve muscle mass, lose fat, and increase metabolism. When you use compound movements such as squats or lunges, you target multiple muscle groups at once instead of focusing on individual muscles. The more muscles & movement patterns you use during a workout the faster your overall results will be.
10. Alternate between low and high-impact exercises
These may include:
- Aerobic exercise
- Rowing Pilates/yoga
- Water aerobics
- Step aerobics
Easy Exercises to Perform at Home
Bridge squad is a kind of exercise that helps athletes at fitness level. It is mainly a conditioner for the cardiovascular system, but also it helps to significantly improve the respiratory system.
Bridge is a physical exercise that involves lying face down on the floor, pressing up with the arms and pelvis and balancing on the feet. It’s a great way to tone your core and strengthen your legs.
Bridge is very easy to perform and you can do it anywhere, whether you’re at home or in the gym. The best part is that it can be done by anyone who is physically fit enough. The muscle groups targeted by this exercise are the back, glutes and thighs.
Squatting is a great way to strengthen your legs, reduce back pain, and increase flexibility. It’s also an effective way to improve balance in the workplace through the many physical benefits you receive. Pair this workout with equivalent exercises for your core to quickly make daily movements easier.
A chair squat is an exercise variation of the bodyweight squat. The chair squat is a good exercise for those who can’t do squats on the floor. It’s also a great way to train for a full squat, and will prepare your legs for heavy weight training. It trains for full range of motion, and improves core stability as well.
Knee pushups are beginner-style pushups with a small range of motion. This move helps build strength before attempting a standard pushup.
A regular push-up is, of course, a great exercise for developing chest and triceps strength. But if you’re just starting out, you may have difficulty mastering the standard push-up.
This is where knee push-ups come in.
Knee push-ups are a variation on the standard push-up that are easier to perform than standard pushups and can help beginners build the strength needed for regular push-ups.
A stationary lunge is a great exercise for anyone looking to tone and strengthen their legs. The stationary lunge primarily targets the quadriceps, hamstrings, glutes and calves.
This exercise is designed to improve leg strength, balance and posture, which can help prevent knee injuries in the future.
It will also increase your core body strength, which can improve your performance in other exercises and activities.
A stationary lunge works by forcing you to stabilize yourself against the force of your body weight. This is a difficult task for your muscles as they have to work harder to keep you standing upright
Plank to Downward Dog
In a plank, you place your weight on your forearms, hold your body in a straight line with your hips lifted and heels resting on the floor.
A plank is a type of static exercise that strengthens the core muscles. It primarily works the abdominal muscles, but it also improves overall body stability and strength.
Planks are effective exercises because they work many opposing muscle groups at once to maintain the abdominals in a stable position. The more effort you put into holding your body in place, the more difficult the exercise becomes.
This exercise is a high impact move that strengthens your quads, glutes and hamstrings. It’s a combination of a lunge and a jump, which makes it a more challenging movement.
Lunges are great for toning your legs and butt. But if you want to make them even more challenging, add the jump at the end to increase muscle size and strength.
The bird dog exercise is one of the most simple and effective exercises you can do to strengthen your shoulder, back and core muscles. This exercise also has a secondary benefit of stretching out your hip flexors to work on your posture.
Forearm plank exercise is one of the best exercises to strengthen your body. This is one of the best exercises for beginners who are just starting to workout.
The plank exercise is one of the most effective exercises when it comes to strengthening your core and building a strong back. Plank is also a great exercise for people who are suffering from lower back pain.
Side-lying hip abduction
Side-lying hip abduction exercise is a type of exercise that is used to target the iliopsoas and gluteus maximus muscles. The exercise is performed on both sides at the same time and can be done by lying on your side, with one leg off the ground and in front of you.
Hip stability is an important part of your overall health. It aids in reducing the risk of chronic back pain, and also helps to prevent injury. The following are exercises that can help improve hip stability and mobility.
Bicycle crunch exercise is very useful for abdominal muscles. It works on rectus abdominis and obliques, as well as the upper and lower parts of the internal and external obliques.
Read more about the benefits of Bicycle crunch exercise here: