Did you know that there are hundreds of activities that could contribute to your weekly goal of 150 minutes of exercising? You don’t have to get a gym membership or even leave your home to exercise regularly. After a workout nothing helps relax the muscles more than a relax in a hot tub. If you are too busy to get a gym membership, there are plenty of ways to exercise at home. This article provides information on some of the best ways to exercise at home.
1. Guided Home Workout
The quick home workout session with personal trainer Neil Hussey will help improve your coordination, balance, and strength over time. You only need a pair of comfy trainers to reach your goals with these home-based exercises.
2. Guided Yoga Workout
Yoga instructor Anna Brook shows you how to relieve stress and tension and increase your relaxation with yoga workouts.
Stretching exercises use your body’s own weight as a source of resistance. These exercises are proven to reduce pain and inflammation associated with arthritis while improving your circulation. On the other hand, stretching helps keep your knees and joints mobile and supple. Here is a simple stretching routine to help you prepare for the day. Do it as soon as you wake up in the morning.
- Lie on the bed on your back.
- Stretch the toes away and squeeze them back towards you.
- Turn both feet in circles at the ankles.
- Bend the knees with the feet flat on the bed.
- Bring one knee towards you and hold it there for a couple of minutes.
- Repeat the same exercise with the other knee.
- Bring both knees into your chest and rock from side to side.
- Now draw a circle with the knees in each direction.
- Sit on the side of the bed with both feet flat on the floor.
- Bring both arms up to your shoulder level and push the palms away like you are making a sign to “stop.”
- Stretch the fingers apart and make fists at least five times.
- Turn both hands in circles at the wrists.
- Find a squishy ball and squeeze it hard at least three times – in each hand.
- Place a ball under the foot and roll the foot over the ball including the toes and instep.
- Repeat the process with the other foot.
- Turn the head gently to one side and hold for a breath.
- Repeat on the other side.
- Look up towards the ceiling while keeping the head supported.
- Tuck the chin in and look down.
- Turn the waist in one direction while keeping the knees facing forward.
- Repeat in the other direction.
- Keep the shoulders relaxed.
- Circle your shoulders forward – one at a time – and backward with the arms relaxed.
- Stand up without using the hands.
- Bend the knees and circle the hips five times in each direction.
- Circle the arms forward and backward 3 times each while keeping the knees a little bent.
- Place the hands on the hips, arch the back, and stretch the chest forward.
- Now come back to the center and stretch sideways to each side.
- Lift the arms and stretch as tall as you could.
- If you can balance yourself, lift the heels too.
Skipping can be done anywhere at any time. All you require is a skipping rope. Skipping a few minutes can boost your physical fitness levels and improve heart and lung fitness. It strengthens the bones and improves balance and flexibility. Try to skip for 20-30 seconds and march on the spot for 30 seconds. Repeat the process. You can increase the time you skip as your fitness improves.
If you love gardening, you may be doing more physical activity than you realize. Mowing the lawn, digging, and weeding require a wide range of movements and stretches and involve muscles all over your body. Your mental well-being gets a boost by spending time in the fresh air and smelling the fragrance of flowers and enjoying time outside in nature.
Any activity that raises your heartbeat and leaves you warm and slightly out of breath will contribute to your weekly physical activity goals. The next time you try mopping, dusting, or hoovering, you should try to increase the pace of the activity. On the other hand, you can march quickly on the spot while doing your dishes or washing up. Clean the windows of your house or wash your car by yourself to get moving and stretching more.
Did you know that dancing can help improve your fitness levels? It can provide a more positive outlook on your life. If you have ten minutes to yourself, just put on your favorite tunes and start dancing in your living room.