Simple Daily home work-out for a healthy lifestyle

Why is exercise important?

Exercise is one of the important means to keeping your body in a healthy state. Exercise helps one have control on his/her weight and lowers the risk of diseases. It has a multitude of positive effects on your body including:
  • Improved heart and lung efficiency, reducing your chances of heart diseases.
  • Increased metabolic functions, enabling you to maintain a healthy weight.
  • Strong joints and muscles so you can meet the demands of daily life.
  • Maintenance of posture and flexibility.
  • Production endorphins in your brain, promoting a sense of well-being.
If you want a healthy life then you need to work for it. Like a car, if you don’t maintain a car then there is high possibility that it will stop working. Similarly, if you will not work for your body can start giving some problems.
Regular exercising will help you maintain your health, strength, flexibility, balance and coordination.

How Do I Start To Exercise

STEP 1 - ensure that you are picking up the right exercises which suit your body and you are not over exerting yourself.
STEP 2 - Define your goals. What you want to achieve and why? Having an aim will focus your efforts. Ensure your goals are healthy and realistic.
STEP 3 - Write your aims down commit to them. To achieve your exercise objective you have to make them priority.
STEP 4 - Gradually increase your activity daily, walk more , drive less and take stairs not the lift. Small but effective changes like these will help you do more within your daily and you won’t have to find extra time for exercise.
STEP 5 - Challenge your body and get active. One of the best feelings in life is when you are challenged and you become successful. So go ahead, do little things and be satisfied with what you do.

How often should I exercise?

The answer to this question depends on your current level of fitness and exercise and what your goals are.

Beginner
If you are new to exercising or haven’t exercised for a while it is suitable to follow each exercise day with a rest day to allow your body to rest and repair.

Intermediate
If you have been exercising for a while and wish to exercise every second days try changing between different forms of exercise. I.e. cycling on a Monday and swimming on a Tuesday etc. so that you can target different parts of your body or different fitness goals. For example, swimming requires regulation of breathing.
See your body and increase your activity levels progressively. To build yourself up to exercising 5 times per week.

Basic workouts

MORNING WALK- To begin with a morning walk is the best you can go for. Wake up early and go for a refreshing walk, and let me tell you, nothing is better getting fresh air in the morning. It makes one feel better and refreshed. Start with half km then one and so on. Don’t walk miles in one day, take baby steps.

PUSH-UPS- The best thing about push ups is that it targets multiple muscles. Start with 5 push ups daily and then gradually increase your number. One cannot start with 50 push ups a day, it will only cause pain and might even lead to injury. So take caution and small steps.

SQUATS-Tone inner thighs, quads, hamstrings and calves.
Stand tall with feet as wide as shoulders, legs straight, abs engaged and toes turned out at a 45-degrees angle. Inhale and bend only your knees until your thighs are nearly parallel to the floor.

TONES FLY- Tones mid and upper back, shoulders. Hold two canes of equal weight and stand with your feet staggered, one foot in front of the other, front knee bent slightly.

STRAIGHT ARM PLANK- Tones abs, hips and lowers back.Start this exercise on all fours with your hands beneath your shoulders, arms in a straight line and knees below your hips. Extend one leg instantly at the back of you while keeping the knee of your other leg on the floor for support. Drag your navel in toward your spine as you extend your second leg into the plank position.

BRIDGE-Lie on your flipside with your arms at your side, feet plane and hip-width at a distance, knees bowed, abs affianced and back in a straight line. Exhale as you compress your gluts and press your hips toward the maximum while keeping your back straight.


Benefits of exercising daily

  • Reduces stress.
  • Boosts happy chemicals.
  • Improves self-confidence.
  • One can enjoy the beauty of nature being outdoors.
  • Prevents cognitive decline.
  • Alleviates anxiety.
  • Boosts brain power.
  • Sharpens memory
  • Increases relaxation.
  • Taps into creativity.
  • Gets more done by increasing stamina.

“STAY HEALTHY AND HAPPY”

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