5 Exercises To Do At Home And Keep Fit
Today, sedentary lifestyle is a major problem suffered by a large part of the population. For this reason, either due to lack of time or desire, many people do not practice any type of physical activity every day. Therefore, knowing some exercises to do at home is an interesting measure to contribute to physical and mental well-being.
Remember that physical activity has positive effects on health. As a post in Cold Spring Harbor Perspectives in Medicine highlights , exercising is associated with a long life span. Specifically, it helps reduce the risk of chronic diseases, including cardiovascular problems, diabetes, lung conditions, among others.
Likewise, exercise contributes to mental health and the management of emotions, such as states of panic, stress and anxiety caused by moments of crisis. Do you dare to do exercises at home?
Exercises to do at home
Healthy habits and lifestyles help maintain strong defenses and prevent disease. Therefore, despite the lack of time or reluctance, the general recommendation is to do physical exercise, albeit moderately, in the case of beginners.
Of course, the above must go hand in hand with a good diet and healthy lifestyle habits. In addition, it must be adapted to the needs of each person, since not all have the same physical capacity. In any case, it must be clear that the objective is to increase well-being and not to achieve certain objectives.
Leaving these details clear, let’s see now what are the exercises to do at home. Sedentary people can dedicate about 20 minutes, while those who have enough physical resistance can extend this period up to 40 minutes.
1. March on site
On-site gait exercise is an interesting way to get your heart rate up without putting too much strain on your joints. It is recommended to start the training routine, as it warms up the muscles and prepares them for other exercises.
2. Burpees
The burpees are considered a full year, it involves endurance, strength and coordination. According to information published in the Health & Fitness Journal, there is evidence to suggest that this type of exercise helps increase physical fitness and reduce fatigue.
3. Jump: knee lift
This exercise helps increase your heart rate during your exercise routine. In addition, it also helps to strengthen different muscle groups in the body, including the abdomen and lower extremities. In general, it is an activity that combines the typical movement of running with an exaggerated lift of the knees.
4. Plank flexed on the knees
One of the exercises to do at home that should not be missing in the routine is the plank. Although there are many ways to do it, including the classic one, in this case it is to bend over the knees. Because it engages various muscle groups, it is ideal for increasing physical endurance. In addition, it contributes to strengthening the abdominal wall.
5. Raised bridge
The elevated bridge is an exercise that complements the routine in order to tone the buttocks. However, in addition to this, a study published in the Brazilian Journal of Physical Therapy determined that it also contributes to increasing muscle activity in the trunk.
Recommendations for doing these exercises at home
As we can see, each of these exercises has characteristics that allow us to strengthen different muscle groups and increase cardiovascular activity. However, its effects are not obtained overnight or with a single practice. If we want to avoid the effects of sedentary lifestyle, it is essential to be constant with its practice.
Therefore, it is convenient to organize the activities of the day, both work and home, and allocate an exclusive space to do these exercises. Thus we will not have the excuse of lack of time.
As we have said, routines between 20 and 40 minutes are fine. Likewise, it is good to look for a free space, where they can be done with total comfort. Cheer up now!
