The thought of exercise can be daunting, but we have found 7 simple workouts that can be incorporated into your daily routine, no matter what your age or health status is. Making dietary changes is not easy, either. The first requirement before starting any exercise program is to accept the present conditions and feel confident that you can get fit and healthy. Also, one must be aware that the main reason behind obesity is expending fewer calories than consumption levels for a prolonged duration. Though one may not get immediate results, exercising elevates the mood and makes you feel better. Here are a few simple exercises.
7 Simple Workouts For Improving Your Health
1. Walking
Undoubtedly, walking tops the list of the best exercises. You do not require any special equipment and can start strolling around the neighborhood immediately. It improves the mobility of the lower body. Initially, you may have short walks for five to ten minutes. Slowly increase the duration up to 30 minutes.
After getting used to walking, you can also join a group of friends or family members. If you own a pet dog, start walking with it. In some time, the pets themselves will remind you of the walking time. Usually, walking is safe; if you experience any knee or back pain while walking, consulting a healthcare professional will help.
2. Climbing Stairs
Once walking becomes comfortable for you, you can start climbing stairs. Here the body must work against gravity. Thus, it helps you burn even more calories than a brisk walk. Going up and down improves blood circulation, especially the blood movement from the lower body to the heart. Thus, climbing is beneficial for cardiovascular health.
It helps in working out the core muscles and improves digestion. Climbing strengthens the muscles at the foot and ankle, which in turn improves your balance. You will have to start slowly, climb a few stairs, and practice easy rhythmic breathing. One should avoid chest breathing during exercises to avoid any physical stress.
3. Exercise Balls
Exercise balls, or physioballs, are an excellent choice that can help work your muscles. They help strengthen the core muscles in your body and enhance stability. The back and deep abdomen muscles nourish the spine discs and ease activities such as lifting, bending, running, throwing, etc. Using one regularly could help prevent accidents and injuries at home or work. One must choose an exercise ball of the correct diameter and weight capacity.
For beginners, an exercise ball with a stabilizer ring is suitable. They also come with resistance bands. You can sit on the ball, do leg raises, half squats, and stretch. The advantage here is, along with the limbs, you can work on the core too. Once you get comfortable, you can start using advanced muscle toning exercises. Those wishing to have a well-built body can incorporate dietary changes in addition to exercise.
4. Stretching
Stretching enhances flexibility in the joints. These can help you carry out lifting or bending based day-to-day activities. There are different forms of stretch exercises, and you can try them out without getting bored.
- In the beginning, you can sit straight on a chair and raise your knee and stretch your leg forward. Repeat it for both the legs.
- Sit on the floor, keep one leg stretched in front of you, fold the other leg towards the body.
- Stretch both legs out in a V shape while sitting down and lean your hips forward.
Once you are comfortable with simple exercises, you can start using kettlebells and dumbbells for squats. Similarly, cable devices for leg stretching expend more energy and help you burn more calories.
5. Water Aerobics
When we immerse the body in water, we feel lighter because of buoyancy. Water exercises are low-impact, and there is less of a chance of muscle strain. They are also considered more effective, as the resistance to body movements is greater than when outside of the water.
Those who find swimming exhausting can try more straightforward exercises such as water-walking and aqua jogging. Initially, start walking sideways in chest-deep water. Then, you can switch to a deep pool, wear a buoyancy belt, and start jogging. It is advisable not to keep a foot on the pool floor while moving forward. Water exercises are fun, and you can join a group or club to make it more exciting.
6. Stationary Bike
Cycling is one of the best exercises. Balancing can be a little challenging initially. Thus, stationary bikes are safer alternatives. Moreover, you can do the pedalling at home at your own pace. Recumbent bikes have a reclining backrest, so you can lie back and take a rest in between. People suffering from back pain often find them more comfortable than standard bikes.
7. Yoga
To have a healthy body, you also need a healthy mind. Yoga caters to both aspects simultaneously. Some yogic practices improve balance and flexibility and reduce stress and anxiety. You can start with simple poses like shavasana, mountain pose, child’s pose, etc. In the beginning, it is advisable not to force the body into painful positions. It is essential to adhere to breathing instruction while doing the poses.
Final thoughts
People who are overweight are more prone to diseases like diabetes, high blood pressure, heart ailments, depression, etc. These diseases are often lifestyle diseases as they are the outcome of leading a sedentary life. Thus, dietary changes alone cannot make one lose weight and become healthy. Exercising is equally essential. If you find it boring, you can join exercise classes to keep up the tempo.
