- 5 Simple Exercises to Stay Fit and Healthy!
For most of us, getting fit is one of the top resolutions. Most people resolve to embark on a fitness regime and change their lifestyle, but we know how that eventually pans out.
Hitting the gym too needs some serious mental coaxing, and sometimes all the fancy equipment and the overenthusiastic gym crowd can make it seem intimidating.
However, you need not spend hours pumping iron to make a considerable improvement to your health, nor do you need to waste thousands on a brand new gym membership that may languish unused.
So here’s a list of five simple exercises you can perform anytime and almost anywhere. All you need is a place, some time, and lots of willingness and determination.
- 1. Brisk walking
It may seem like an easy decision, but something as simple as walking can have a powerful effect on your overall health. Put on a pair of well-fitting shoes and start with 10-15 minutes of activity. Over time, gradually, try to add more distance or speed to your total workout.
You can download a pedometer app on to your smartphone (if one isn’t pre-installed) or go for a fancy smart watch if you wish. Aim for at least 10,000 steps a day and you will see a remarkable change in your physical and mental well-being.
- 2. Swimming
Swimming offers a comprehensive full-body workout; it is fun and easy on the joints. The buoyancy of the water makes movement easier, drastically cutting out any risk of injury. Spending time in water elevates the mood too.
Most apartment complexes have their own pools, which makes it a social activity. You can get a workout with friends and neighbours even without realising it. If there’s no pool, look for one close to home so you don’t have a reason to skip. You can spend your weekends having fun as well as getting your body in shape.
- 3. Squats
Squats are one of the best lower body exercises you can do for the largest muscle group of the body. It is a great calorie burner and a good way to get the heart rate going. Maintaining the correct form and speed is important to avoid injuries though.
Beginners who can’t perform a full repetition can start with a squat routine from a small bench or chair and gradually build up. As you progress, you can add more resistance with weighted squats.
- 4. Pull-ups
Pull-ups are to the upper body what squats are to the lower body. Strong shoulders, sculpted back, toned arms, slender waist, and ripped musculature can all be achieved with this single exercise – if you stick with it. Pull-ups are tough, no doubt, but there’s a reason why it is built into every fitness test designed by the armed forces.
Beginners can start with a hang-and-assisted pull with a chair or stool underneath. Start by doing negative repetitions where you use the stool to get your chin above the bar or rod and control the movement as you descend. This will help build strength in the arms, back, and shoulders before you graduate to full-blown repetitions.
- 5. Interval training
Interval training is not an exercise but a workout strategy where you vary the pace of the exercise to create a stronger aerobic burn. By changing the intensity of the exercise regularly, you can give a good workout to your cardiovascular system.
You can apply Interval training to any workout – walking, swimming, squats, pull-ups, and just about every other exercise. You can even use a combination of exercises by walking at a steady pace and then adding a burst of squats in between. Mix and match to keep your workouts interesting and figure what works best for you. Try to get a decent 20-minute workout at least four times a week and the results will speak for themselves.
While you can see and appreciate the physical changes these simple exercises are getting you, you can also feel the happiness, peace and overall well-being exercise brings to you!