Exercises are the important part for a healthy lifestyle. It prevents health problems, improves blood circulation and thus oxygenation and tissue regeneration. Undoubtedly, adding exercise to your routine can have a positive impact on your life.
“Taking care of your body is loving yourself.”
Physical fitness is the capacity of the body to do activities without undue exhaustion. Physical fitness can be divided into two distinct categories: components of health-related fitness and components of skill-related fitness.
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Health-Related Fitness
Exercises that are done with the intention of improving one’s physical health and maintaining a healthy lifestyle are included in the concept of health-related fitness.
The five components of health-related fitness include: cardiovascular endurance, muscle strength, muscular endurance, flexibility, and body composition.
Skill-Related Fitness
Skill-related fitness is the capacity to perform during games and sports. This level of physical fitness is needed to be able to perform the more technical parts of a wide range of sports.
The five components of skill-related fitness include: agility, balance, coordination, power, reaction time, and speed.
Benefits of Doing Physical Exercises
- Heart disease, high blood pressure, osteoporosis, diabetes, and obesity are reduced.
- It keeps your joints, tendons and ligaments flexible, facilitating movement and reducing the risk of falls.
- Reduces some of the effects of ageing, particularly those associated with osteoarthritis.
- Contributes to psychological well-being and helps in the treatment of depression.
- Helps reduce stress and anxiety.
- Increases energy and stamina.
- Improve sleep.
- Helps maintain a healthy body composition, burn fat and maintain muscle.
Regular doing exercises contributes to good health and disease prevention, in turn, builds character, discipline, and decision-making in everyday life. However, many people don’t have enough time to go to the gym or jog.
If you don’t have time to visit a gym or go running, you can do 9 short workouts from home.
For them, there are little routines they can do from home and start enjoying exercise and health. All of this work is functional and tones the body in its entirety.
Physical Exercises You Can Do At Home
- Squats
- lunges
- Jumping Jacks
- Push-up
- Burpees
- Planks
1.) Squats
These exercises strengthens the legs and improves posture. Feet should be shoulder-width apart, body weight on entire foot, hips back and down with back straight, and stand until hips and knees are straight again. It’s okay to do 3 sets of 15 reps.
It’s an exercise where you lower your hips from a standing position and then stand back up again. Squats work your lower body muscles and develop your core.
Types of Squats
- Back squat
- Front squat
- Hack squat
- Overhead squat
2.) Lunges
It is done by taking a long step forward of almost a meter and bending your knees to prop it up on the floor from below with your back straight. 3 sets of 6 repetitions are recommended.
Some exercises helps us to lose weight fast. There are several muscles/muscle groups you can strengthen, sculpt and build with lunges.
Types of lunges
- Walking lunges
- On the spot lunges
- Weight lunges with Dumble’s
3.) Jumping Jacks
You should be standing with your legs together and your arms at your sides. A jump is performed by opening the legs and connecting the outstretched arms overhead and jumping back to the starting position again. 2 sets of 40 reps.
Jumping jacks not only increase your heart rate but also increase muscular strength and endurance, while burning calories at the same time. Other functional exercises are also there that you can do at your home to get in shape like planks, burpees, and other cardio exercise.
It’s a functional exercise you can do for losing weight and is helps in reducing your calories fastly.
4.) Push-up
The arms are bent until both the chest and the hips are on the floor and by pressing we return to the starting position with our elbows extended. If you find this exercise very difficult, you can do it with your hands on a higher surface (chair, table, etc.) and your feet on the floor. 3 sets of 6 reps.
5.) Burpees
You should be lying face down on the floor, supporting both your chest and hips. The person must stand up and perform a jump, clapping their hands above their head. 2 sets of 10 reps. Burpees is a full body workout and is different from other exercises.
Although burpees can be tiring, if you’re looking for a way to build strength, endurance, burn calories, and boost your cardio fitness, they might be worth the effort.
Benefits of Burpees
- Burns calories :- It takes most people about a minute to complete 20 burpees. When you do burpees at a higher intensity, you’ll burn more calories.
- Offers a full-body workout :- A burpee is a calisthenics exercise. The resistance comes from your body weight. In burpees, you’re doing a full-body calisthenics workout that builds lower and upper body strength and endurance.
- Boosts cardio fitness and burns fat :- Burpees are great for high-intensity interval training (HIIT). HIIT is a cardio workout that involves short bursts of intense exercise followed by a short rest.
- Convenient :- While doing burpees you don’t need equipment’s, you can do it easily at your home. Burpees is a convenient exercise from other exercises as it doesn’t require any equipment.
6.) Planks
Probably the most hated and most loved exercise of them all is this one. Planking is a simple, effective bodyweight exercise that doesn’t require any equipment. Make sure your shoulders are directly above your hands in a standard plank position.
Types of Planks
- Standard Plank
- Forearm Plank
- Knee Plank
- Side Plank
- Single Leg Plank
3 Health Benefits of Plank Exercises
- Planks will improve your posture
- Planks help get rid of back pain
- Planks improve your flexibility
How to do Plank?
Lock your scapula, tighten your waist and buttocks, look down and lock your stomach.
Side Plank Tips
- Keep your head neutral.
- Support the weight of your body with right foot and hand.
- Align your body into one diagonal line.
- Stretch your left arm toward the ceiling.
Conclusion and Recommendations
Physical Activity is something that virtually 100% of the population is doing, has done or will do in the future and it is the need of the hour. Physical Exercises helps in weight loss.
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