TOP EXERCISES FOR KEEPING FIT: Keeping fit help in relaxing your mind and improves your health in general.
Cardiovascular exercises help to improve the rate at which your blood pumps, improves your air intake and your health in general. They include walking, jogging and cycling.
Walking is important for a healthy living. I don’t mean walking in the sun. You could choose between the early hours of the morning ( about 6am ) or early hours of the evening (about 6pm ) or both.
Walking helps to keep your lungs and heart active and keeps blood pressure in check. It also helps in improving cholesterol levels, strengthen your bones, relaxes your mind and lower your risk for some of diseases like diabetes and heart disease.
During your walk, you need to increase your speed, thereby jogging. Jogging is also necessary for keeping fit. Similar to walking, jogging also helps keep your lungs and heart active thereby helping in the proper pumping and circulation of blood.
In addition to advantages of walking and jogging, cycling helps in keeping your bones stronger especially the knee bone. Cycling helps in relieving body pains like back pains. Cycling is essential for a healthy living.
You do not necessarily need to go to the gym to work-out. There are some exercises you can do at the comfort of your home.
Push-ups are great for healthy living.
Lie on the floor with your hands placed wider than your shoulders and your legs straightened behind you. Pull your abdominal muscles and make sure your body is in a straight line as you push-up
Sit-ups can be done by laying on the ground with your hands behind your head as you pull up your body.
Yoga makes your body flexible and helps you relax even in the midst of stress. It helps you feel fitter, happier, more energetic, and peaceful.
Crunches strengthens abdominal muscles and can be done in either of these ways:
Lie on your back. You feet should be flat on the floor and your head resting in your palms. Press your lower back down. Contract your abdominal muscles and raise your head, your neck, shoulders, and upper back off the floor. Lower back and repeat.
Crunches can also be done with your feet off the floor and knees bent. This method will prevent your back from arching. It also uses the muscles on your upper thighs below your hip bones.
Hip extension helps to stretch your hips, strengthen your legs, back and shoulder and also improves your balance.
Hold dumbbells in both your hands and stand straight.
Extend your right leg to the back and place your toe on the floor.
Lean forward with your hips and lift your right leg behind you.
Bring out your chest towards the floor and stretch your arms out as you make a T with your shoulders.
Your neck and head should be straight.
Swimming is a great work out. The water buoyancy supports your body and relieves the joints of pains so you can move them more freely. Research has is that swimming can improve your mental state and put you in a better mood. Swimming also cools down your body temperature.Water aerobics help burn calories and tone you up.
Jump squat is a lot easier than hip extension. It helps in strengthening your bones.
Squat down and push yourself up by jumping. Land back on your feet and lower into a squat again.
Stand with your feet in V position shoulder width apart. Lower your bottom towards the floor like a regular squat. Explode up into a jump as you stretch yourself.
Squat is the up and down movement of the body. It helps burn calories in the body.
Keep your back straight and feet spread apart about shoulder length, extend both hands, knees over the ankles.
Go down with your butt, then return to your original standing position. Repeat!
Jack knife helps to improve your bodu flexibility.
Lie flat on your back, stretch out your arms above your head and tighten your abdominal muscles.
Lift up your legs and your arms together and try touching them above your body. Lower them and repeat.
Stand on your feet in a V position with your shoulder wide apart.
Lower your butt towards the floor like a regular squat.
Jump up into as you stretch yourself.
Lunges act on the same muscle as the squats. But in addition, acts on leg muscles and improve balance.
Take a step forward in such a way that the knee forms a 90-degree angle and your spine is in a neutral position.
Your trailing leg at the same time should have its knee come close to the floor and have the toes accept significant body weight.
Then return to a standing position and repeat with the other leg.