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7 Simple Exercise Moves for People with Hectic Schedules

In modern city life, physical exercise is imperative in order to maintain fitness and overall health. Today more and more people across age-groups are seen having adopted some form of physical exercise in their daily routine. There is heightened awareness now on the importance of good health and people are taking to different forms of physical exercise.

However, taking to elaborate and lengthy physical exercise routine is not possible for many due to busy daily schedules, For people with such lifestyle, the need is simple exercises that can be done on a  daily basis. Some exercise is anyway better than no exercise.

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Here, we present 7 simple exercise moves that you can do daily at home even with very hectic daily schedules.

1. Push-ups

Push-ups are one of the simple exercises that need little space and almost no prior preparation. In push-ups, the body is pressed horizontally. It is a workout of your chest, shoulders, triceps and abs. To do a push-up, put your hands under your shoulders and your arms locked out.

Ensure your feet are together and your body is in a nice straight line from your head to your heels. Your feet must not be too far back your feet as you need to be up on your toes. Make sure you touch your chest to the ground when you lower, with everything moving together.

Once you touch your chest to the ground, go back up to the starting position and lock out your arms and then repeat, lowering your chest back down to the ground. In push-ups, as you make the moves, your body must be in a nice straight line.

Start with 15 push-ups, and keep increasing the number by 5 as you get comfortable. Though it is fine to take a break of 10-15 seconds in between the sets, it is more advisable to not take breaks if you don’t really need them.

These are simple exercises and can be done at home or even in the workplace. Breathing right during push-ups is very important. Inhale while coming down and exhale while pushing the body up.

2. Jumping Jacks

Jumping Jacks are also called star jumps is a very beneficial whole body work out.

The primary reason why jumping jacks are of benefit is that it boosts your heart rate. The spike in heart rate causes the body to burn more calories and burn fat which results in weight loss. Jumping jacks involve deep breathing which improves blood circulation oxygenation of your blood and muscles.

Jumping Jack
Jumping Jack simple exercise at the office

It is recommended that you do around 30-35 seconds of jumping jacks and around 30-35 seconds of running in place in one set. Try to bring your knee to waist height. (Also, keep your hands at the height of your waist and see to it that your legs touch your hands every time you lift your leg. This will ensure that you are lifting high enough.)  

Both jumping jacks and running in place is a great form of exercise to get cardio anytime anywhere. Therefore, incorporating jumping jack along with push-ups and running in place is a great start to your daily exercise regime.

3. Standing Towel Pull Up 

Take a towel. Be in a standing position. Next, your knees should be bent, kind of in a slight squat. Raise the towel till it is over your head and pull at the two ends of the towel in a tight manner. Your grip must be tight.

Now, slowly pull down the towel and bring it to the height of your collarbone. Raise the towel to over your head again. Repeat the steps for around 30-35 seconds. This is a very simple exercise that you can do anywhere easily. All you need is a towel!

4. Towel Snatches 

This is a variation of standing towel pull up. Stand up with your towel and bend your knees, squatting slightly. Now, take the towel above your head and pull tightly on both ends of it. Bent and while holding your towel tight, you need to throw your arms upwards in a swift move.

In the next step, get back to a standing position. Get yourself back to the first step. You must do all the steps for at least 30 seconds.

5. Prayers 

Squat Prayer
Squat Position Prayer

Squat and hold your hands together. The hand posture will be the same as you do while praying. Apply all your body’s strength to bring your hands together. Then, move your hands outward in a swift movement. Move your hand back in. Repeat the steps for 30 seconds in each set.

6. Mountain Climbers 

Get into a heightened push- up position. Next, put one leg forward. Keep moving your legs back and forth. Repeat the steps for 30 seconds in each set.

7. Feet Elevated Push-ups (5 to 10 reps) 

This simple exercise is also known by the name ‘decline pushup’. The steps start with putting your hands on the floor. Then, place your feet higher up on a bench or chair. In this position, perform push-ups as you normally do.

Frequently Answered Questions (FAQs)

Q. What is the best full body workout?

A. Burpees is one of the most effective full body workouts that can be done easily anywhere.

Here are the steps:

  1. Begin in a standing position.
  2. Shift to a squat position with your hands on the ground.
  3. Move your feet back into a plank position. Extend your arms.
  4. Immediately return your feet into a squat position.
  5. Stand up from the squat position
  6. Repeat the steps

Q. What are some of the best exercises for beginners?

A. Some of the simplest exercises to start with an exercise regime are:

  • Body weight squats
  • Push-ups
  • Walking lunges
  • 15-second plank
  • 30 Jumping Jacks

 

Q. What are the healthiest exercises?

A.Swimming, Walking, Kegels and Strength training are some of the healthiest exercises.

Many consider swimming an extremely powerful workout. According to Rd. I-Min Lee, who is a professor of medicine at Harvard Medical School, swimming is a very good exercise for individuals who suffer from joint pain and arthritis.

According to studies, swimming can elevate your mental state and keep you in a good mood. Water aerobics these days is popular too. Water aerobics is another type of exercise that is done in water. It helps burn calories tremendously and tone up your body.

Walking is a simple exercise, but extremely powerful. It offers many benefits like weight loss, controlling cholesterol levels, strengthening of bones, controlling blood pressure, elevating your mood, and protecting you against killer diseases like diabetes and heart disease.

It is recommended that beginners start by walking for about 10 to 20 minutes. Over a period of time, you can start to walk longer distances and at greater speed. Walking for an hour a day on almost all days of the week is extremely beneficial.

Before doing any weight training exercise, you need to learn it correctly.  It is recommended that you start with light weights that are just one or two pounds. Continue for couple of weeks; increase the weights slowly by a pound or two. If you can easily lift the same weights 10 times, it means you are ready to move to the next level.

Kegel exercises involve squeezing the pelvic muscles tightly. It’s the same kind of move like you would do to prevent from passing urine or gas. You need to hold the contraction for two seconds or so, then, release. Repeat the move 10 times. Make sure you do five sets per day. Kegel exercises will strengthen your pelvic muscles. The pelvic floor muscles support the womb, the bladder, and the bowels.     

All the above are simple exercises and can easily be incorporated into a daily exercise routine. You can do these exercises at home or even at the office during breaks. All you have to do is plan your schedule and make a pledge that you want to take care of your health and overall wellness.

If you are having a tough time losing those fat, just drop by to any of the Truweight Centres and consult a Truweight nutrition coach for FREE.

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