The World Health Organisation advises individuals aged between 18 and 64 years to perform any moderate physical activity for at least 150 minutes every week. Most physical activities and exercises, ranging from moderate to vigorous or high-intensity help you stay strong, both, mentally and physiologically. Staying active improves your metabolism, mood, bone and muscle strength while also safeguarding you from the risk of developing heart and cardiovascular disease, diabetes and certain kinds of cancer. If your schedule is extremely hectic, it is all the more reason for you to squeeze in simple and effective exercises every day:
Beginner push-ups: with knees
Sounds like a lot of work? Well, did you know push-ups can help regulate your blood circulation, keeps you agile while also toning your body and reducing excess fat. For beginners, push-ups can even be performed on an inclined or elevated surface.
How: Begin on the ground with your arms straight, shoulders above your wrists and knees parallel to your arms and shoulders. Ensure that your calves and feet are crossed in the air. Gradually bend your elbows moving your chest closer to the floor while maintaining a straight line. Come back up in the same process and repeat 15 times.
Chair dips: with your home furniture
The chair dip is a more lenient version of bench dips and can be done in the comfort of your home. The superb workout aids in keeping your arms lean, strong and well-toned.
How: All you need to do is sit on the edge of a wooden chair, where the seat faces your back, and hands folded on the chair’s sides. Then, simply putting pressure on your arms and heels, lift your back off the chair into the squat position and continue doing sit ups without letting your back touch the ground or the chair. For perfect toned arms, continue doing 20 repetitions twice in a gap of 5 minutes.
45-Second planks: on a yoga mat
Performed by beginners as well as body-building professionals, planks go a long way in ensuring your body’s fitness, strength while making your core muscles, lower back, and shoulders strong.
How: Take a yoga mat for grip, lie on your front and rest on your forearms with elbows at 90 degrees. Ensure that your elbows are directly below your shoulders, feet on your toes, and your body is in a straight line from head to toe. So, basically, your entire body weight is on your toes and forearms. Initially, the exercise may be tough, but try to perform it for 15, 30, 45 seconds respectively.
Spot jogging: wherever you are
Jogging, whether performed indoors or out, is an effective way of burning calories, and therefore, losing weight. Indoor spot jogging may help you burn as much as 500 calories per hour. So, simply select your favourite corner in the house and begin!
How: Start in a running posture by lifting your feet an inch or two off the ground, hopping from one foot to another in the process. Slowly start engaging your entire body and bringing your knees approximately to the height of your waist. Continue for a minimum of 2 minutes for reaping the benefit and repeat after 30 seconds.
Once you begin with these hassle-free workouts and perform them in a 25-30 minute cycle, you are sure to see visible benefits.