We are a part of this busy world wherein we don't get time
for our-self due to many reasons. Many are busy making money, working
for some company, building career etc. As we grow up, the responsibility grows
and we dissolve ourselves into it. We hardly get time for our body and
soul to nurture them. we should always remember that health is the most
important part of our life. We ignore the fact that we will be at our best if
we stay best and that comes through fitness- be it body, mind or soul.
Exercise is one of the most important part of our life too.
It hasn't got any side effect instead keeps you fit throughout your life. Today
we would talk about some exercise which can be done at our home easily without
wasting much of our time and money. For each exercise we just need to be in
comfortable outfit like pajama-shirt etc.
If you are planning to join a gym, you may have to get
proper shoes, dress, diet plan etc. which is possible for many but they leave
it after a while as it needs dedication, passion and time. As your life changes
daily, you can't stick to it throughout your life.
Let’s see some simple physical exercises which we can do at
our home within the available time for ourselves.
Running: An exercise set always starts with the best
warm up exercise called running. Don't get confused, I wouldn't ask you to run
throughout your house, but just pretend to be running in a field without
actually moved ahead. Think as if you are running on a Treadmill. Running is
the best exercise to keep your metabolism rate stable which is the rate at
which our body burn calories. You can burns around additional 200-300
calories by simply running for 10-15 minutes apart from burning it through you
normal daily physical activities.
Running keeps you young, healthy, beautiful, fights
your depression, lower your blood pressure and help lose your weight to keep
you in shape. Run on a soft surface like a doormat which should be smooth
enough not to hurt your feet or else you can use a usual sport shoes to support
your feet.
Skipping Rope: This exercise reminds me of my
childhood when I used to skip a lot in different ways. We always try to break
the count of the contender without knowing the fact that we
are actually helping our physical growth.
Yes, skipping is one
of the best exercises to keep us in shape. It is inexpensive as you just need a
rope. The more we practice, the faster it gets. It helps us lose weight,
enhances body flexibility, increase our stamina and endurance.
Sit Ups: You may find sit-ups a bit
difficult and tiresome in the beginning but I assure you that
this exercise can help you burn all the excess calories very soon as it
requires you to lift half of your weight at one go. It helps you to strengthen
your stomach muscle.
If you have hard time
keeping your feet flat on the floor, ask your partner to hold them down in the
beginning, but try to do the exercise without any support with time. Start with
5 in a set and increase with time. Do less but make sure they are perfectly
done.
Push Ups: One of the most common exercises apart from
running. If you want to build good shoulder, chest, triceps, back and abs, I
recommend you to do this. This exercise shapes your upper body and helps you
fit in different outfits. You would feel that the outfits are made out for you
when you go to a trial room.
Start with less number and increase them with time. It
increases your stamina as you control your body weight with your arms. Many
women doubt doing push-ups but let me tell you that they actually build
beautiful arms, shoulder and chest by just including it in their daily
exercise.
Pull Ups: This exercise proves to be one of the most
difficult of all as you need to lift your entire body weight on a rod with your
arms. Pull-ups don’t need any special equipment other than a properly fitted
rod between walls (make sure it can sustain your weight). If you want a good V
shaped physique fast, this would be the best exercise at place.
Whenever you think of this exercise getting difficult, think
of the famous saying “No Pain No Gain”. I have seen people who couldn’t repeat
after a single set of two, have reached the count to 10-15 at one go within a
short period of time. Don’t overdo it if it is too difficult for you, ask your partner
to support you up with successive steps. What you need is dedication and
passion to have a good and strong physique. You will find a huge difference in
your stamina if you practice it daily.
Stretching: After the above warming up exercise, you
can do some stretching exercise to open up your blocked joints and muscles.
There are different ways to stretch, choose those which can cover almost all
parts of your body like eyes, neck, hands, shoulder, waist, knees and feet
within the available time. One thing is
common in most of the stretching exercises i.e. CIRCLE. If you have observed
these exercise, it ask you to make a circle with the body part. E.g. moving
your eyes all the way through 360 degree, moving your arm or fist in a circle,
round your neck, waist in clockwise and anticlockwise direction, bent on your
knees with both hand resting on it and making a circle. It frees your muscle
and joints and boost up your blood circulation.
Sweeping: This is one of the easiest and productive exercise than others as this cleans up your house too. You could sweep your
living room with a broom which requires a continuous change of your position from one to another
which covers your arms muscle, knee joints and your back. The
frequent ups and down, back and forth of your upper body brings flexibility and
strength to the body muscles. Many doctors recommend sweeping to those who are
physically weak but need to open up their clogged joints and muscles. See how
cleaning our own mess can be an add-on to our fitness!!
Meditation: Finally after warming up and cooling down
with a broom, you can sit down and take a comfortable position for meditation.
Meditation cleans up your mind and soul. It helps you increase your concentration,
stabilize your heart bit rate.
Choose an area in your balcony or in a clean room, sit in a
comfortable position on a mat, close your eyes and try to relax. Take long breath
and release them slowly. Forget all your miseries and tensions for a while and
relax focusing the in and out of your breath. You always do what you have in
your mind. So when you sit down to meditate, you have to set your mind and body
at ease. Always end your daily exercise with 10-15 minutes of meditation. You
would find ending up with a refreshing positive energy in your body and soul.
You can cover the above exercise within 40-50 minutes which
I think anybody can manage from their busiest schedule. I will write a new post
very soon which would talk about a set of complete exercise –SURYA NAMASHKAR. Good
Exercise, adequate sleep and proper diet keep your doctor away and help you
remain young, healthy and fit throughout your life. There should be a balance
between work and social life to be happy. When you do something for yourself,
it brings happiness and motivates you to excel in life. Happy exercising!!!
