Fitness and exercise are vital for good physical and mental health. For long women have neglected their fitness and they are generally not too concerned about exercising or taking care of their bodies. The most they would do is go on a diet or chase their children around the house. Women face many challenges regarding fitness and exercise mainly due to lack of time, lack of motivation, parenting demands, lack of energy, etc. This doesn’t necessarily mean that it is a bad thing but women need to learn the art of smart training.
Physical activity does not only keep us fit and healthy but it is also great for our mental health. Dr. Jordan Horowitz, a clinical professor at the University of California, San Francisco, School of Medicine, says: “Many of the health issues that women face can be improved substantially with consistent exercise. It’s one of the best preventive options available and should be encouraged in childhood and throughout life.”
Today, however, it is heartening to see that women are increasingly prioritizing fitness and including exercise in their daily routine. Studies have shown that there is a direct link between our brain and fitness so staying fit will ensure a healthy mind.
Let us look at some easy home exercises that can keep us fit and happy! Complete two sets of 10 to 15 reps of each exercise mentioned, with one minute of rest between each move. Each circuit should take about 15 to 20 minutes.
Yes, walking! It is that simple, if you are starting to exercise just go out for a 15 to 20 minutes’ walk every day. It is a great way to build up our stamina for further high-intensity exercises.
Swimming is a great exercise to improve our cardiovascular fitness. It keeps our heart rate up and takes some of the impact of stress off our bodies. It is known to build endurance, muscle strength and helps us in maintaining a healthy weight.
Skipping is a high-intensity workout. The Centers for Disease Control and Prevention (CDC) considers one minute of high-intensity workout, i.e., skipping rope, the same as two minutes of moderate-intensity workout, which includes walking fast or playing tennis. Jumping rope is a great way to reduced belly fat and helps in reducing the risk of heart disease and diabetes.
I think we are all familiar with a good old plank position. It is an effective way to tone our abs and stomach. Spot the elbows and lower arms on the ground, with the heels off the ground. Raise the hips until the back is straight. Stay in this position for at least 30 seconds. Different variations of planks like side planks, reverse planks, resistance planks, etc., can help build our core strength.
Lunges are a popular strength training exercise. It increases the strength in our legs and glutes. Lunges not only build leas muscles but also help in reducing body fat. This exercise can increase our resting metabolism, which allows us to burn more calories and trim down extra weight.
Drop and give me 20! One of the most basic exercises, which activates all our body muscles are pushups. Pushups are a fast and effective in building our upper body strength. Major muscle groups like biceps, core muscles, triceps, anterior deltoids and lower body muscle are worked to support the body while stabilizing the position during pushups and this is why pushups increase the functional strength via activating full body.
Squats not only help in burning calories but are a great way to tone our legs. They also help in improving posture and balance. As we exercise, squats strengthen our tendons, bones and ligaments around the leg muscles while also aiding in taking some weight off our knees and ankles.
Sit-ups is a classic exercise practiced by lying on our back and lifting our torso. This exercise uses the body weight to strengthen and tone the abdominal muscles. It is known to build our muscle strength. According to research published in 2016, older women who were able to do sit-ups are less likely to suffer from Sarcopenia, which is the natural loss of muscle due to aging.
As a compound exercise, it uses numerous muscles in our entire body. Mountain climber is an exercise that strengthens our arms, back, shoulders, center and legs. It engages multiple muscle groups all at once and improves our balance, agility, coordination, strength, flexibility and blood circulation.
Short workouts daily are known to help improve circulation, our mood and boost metabolism. Remember that exercise not only provides physical benefits but also mental benefits by releasing endorphins and these feel-good hormones can come easily after a good 15-minute workout. So exercise to stay fit and happy, ladies! HH
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