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Workouts in your everyday routines at home

There is no doubt that exercise is good for all ages. But did you know that there are plenty of ways to stay in great shape even while staying indoors?  Studies show that exercising for at least 15 minutes a day ensure the heart, lungs and overall body to be in good shape.

A 15-minutes moderate exercise such as brisk walking or cycling daily help to reduce the risk of several health conditions and extend the life expectancy compared to those who do not exercise.

Exercise will help to improve the coordination and balancing of the body efficiently. It helps increase the flexibility of muscles and joints, along with better bone health and even provide the overall strength and endurance for the life.

Now that we understand that there are benefits of regular physical activities, let us check the ways that we can do the exercise at home.

Those who think that they are busy for the entire day with no room for exercise in their schedule, here is an interesting fact – There are some easy ways to sneak in the physical activities in your daily routine. Moreover, you will not need any equipment to complete your dose of everyday exercise. Fitness can also come free of charge and at your convenience.

Some easy exercise can be done at home on the living room floor, with maybe a music cord plugged in your ears. Let us check some easy ways to start incorporating exercise into your routine:

  • While working from home, set an alarm or reminders to get up and move around every hour. This helps to avoid sitting continuously and straining your back.
  • Walk around the house to grab the things that you might need – keep the body moving throughout the day
  • Use household items instead of expensive equipment to do the exercise
  • Try to incorporate few exercises during the commercial breaks while watching the television shows
  • Climb the stairs to go to the upper stairs instead of using the lift
  • Stay committed and motivated to do some physical exercise every day such as cleaning the floors, window sills etc
  • Walk to the nearby stores to get your things instead of driving your car

And when you think of an effective fitness program to do at home, the five components of exercise includes –

  • A warmup
  • A cardiovascular or aerobic workout
  • Resistance or strength-building exercises
  • Exercise for flexibility moves
  • A cooling down

Focus on the core fitness exercise that improves the lower back, the butt, and the thigh muscles, helps you with stronger, stable and improved core balance. Try to do more activities that reduce the chance of back, hip and knee pain.

Some of the 15-minutes exercises that you should include are –

  1. Planks
  2. Bridges#Step-ups/Step-downs
  3. Sit-ups
  4. Single-leg stand

 Above all, ensure that you are eating and drinking the right food to maintain a healthy body.  Have food every couple of hours, which means that you need to include three meals and one healthy snack in a day. Ensure to have a balanced diet of carbohydrates, proteins, vitamins and minerals in every meal to keep the body moving for the entire day. To read more about how to keep your body healthy, click here.

Atticus Bennett: Atticus, a sports nutritionist, provides dietary advice for athletes, tips for muscle recovery, and nutrition plans to support peak performance.