Physical exercise offers fantastic benefits for your body and mind. The U. People have loads of reasons for skipping exercise, from not being able to get to the gym to not having the budget for fancy equipment to having no time to workout.
There are plenty of equipment-free workouts you can do in the comfort of your home. You can do some in just 10 minutes or so. You owe it to your body and your mind to find more ways to exercise, and there are plenty of ways to do so. Plenty of free online yoga classes are available — for example, you can find many yoga videos on YouTube , including the popular Yoga With Adriene. Once you get familiar with the poses and sequences, you can put together your own practice without the help of a video.
I find that a carpet is often supportive and soft enough for at-home yoga , but you can lay down a towel for even more softness. You can substitute a roll of paper towels for a yoga block if you need the extra lift during poses. An old pair of tights or leggings can stand in for a strap. And if necessary, a folded-up blanket or pillow can take the place of a bolster a cushion that provides support during certain types of restorative poses.
According to MedlinePlus , you can burn anywhere from to calories per hour dancing, depending on the style.
Dance can also improve memory, sharpen your focus, and help you pay attention, according to the CDC. If you want some instruction or want to dance a particular style, you can try taking online dance classes through a program such as Steezy. Before I tried it, I thought barre was an easy, gentle workout.
Boy, was I wrong. Barre is tough but fun. For parts of the workout that call for small hand weights, you can swap in canned goods or just do without the weights. Trust me, by the end of the sequence, your muscles will be burning whether you use weights or not. You can find lots of free barre workouts on YouTube. I recommend starting with a short minute or so session, then building your way up from there. High-intensity interval training HIIT , is perfect for the person who wants to make the most of their workout in the least amount of time.
Just a pair of comfy trainers. This gentle work out with yoga teacher, Anna Brook, will help relieve stress and tension and leave you feeling relaxed and recharged. Gentle stretching exercises, which use your body's own weight as a source of resistance, have been shown to improve circulation and reduce the pain and inflammation associated with arthritis.
Stretching can also help to keep your joints supple and mobile. Try this simple stretching routine when you wake up in the morning to help you prepare for the day ahead. This simple exercise can be done anywhere anytime, indoors or outside in the garden.
All you need is a skipping rope. Just a few minutes of skipping can boost your physical health by improving your heart and lung fitness, strengthening your bones, and improving your balance and flexibility. To get started, try skipping for 20 to 30 seconds, marching on the spot for 30 seconds, and then repeat. As your fitness improves, you can increase the time you skip for. If you're green fingered and enjoy spending time out in the garden you may already be doing more physical activity then you realise.
Activities such as digging, mowing the lawn and weeding require a range of movements and stretches that involve muscles all over your body. In addition, spending time outside in the fresh air, enjoying the sights and smells of your flowers and shrubs is a wonderful way to boost your mental wellbeing. Any activity that raises your heart rate, leaving you warm and slightly out of breath contributes to your weekly goal of minutes of physical activity. So the next time you're hoovering, dusting or mopping, try picking up the pace.
Or why not march quickly on the spot while you're washing up? You could also wash your car by hand or clean your own windows, both of which will get you moving and stretching more. If given the opportunity you love to strut your stuff, you'll be delighted to learn that dancing not only helps keep you fit and healthy, it can also give you a more positive outlook on life.
Many cable-television providers have an "on demand" exercise channel from which you can access fitness programs. Log some miles by walking at your local mall. Most malls open early for walkers. There may even be a mall-walking club to join. Inhale and straighten your legs, keeping your fingers on the ground if possible.
As you exhale, return to the squatting position. Stand up straight. Bring your arms to your sides and bend them to degree angles, making fists. While you extend your right arm, open your fist and draw your left arm back. Switch and continue this movement vigorously for two to three minutes. Lie on your back and bend your knees, holding onto your ankles if you can. Inhale and lift your hips, then exhale while returning to the ground.
Aim for 15 reps.
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