Two out of three women in their country are overweight or obese. This is a worrying statistic, especially since the rate is only going up. Maybe you are already thinking about how to stay fit but don’t know where to start. Even if you’re already into sports and fitness, it’s still important to work out at home instead of in the gym – your body will get used to the routine and will gain strength faster right away.
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Certified physical therapist and celebrity fitness expert Dr. Prashant Mistry shares, “To achieve your fitness goals, create a consistent daily routine and track your progress with a physical journal.” The first step to building muscle is to start! If you’re short on time but want to build muscle, try incorporating these five exercises into your routine.”
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Whether you want to lose weight or strengthen your body, here are some simple exercises that can help you stay fit at home!
1. Push-UBS:
This exercise targets your entire body. It’s easy to do and requires no equipment, so it’s perfect for anyone who doesn’t have a lot of time on their hands!
2 to 3 sets, reps 15 to 20 well, rest 30 to 40 seconds.
2. Squat:
Squats are another great exercise for people of all ages and physical abilities. They target multiple muscle groups, including the legs and core muscles. Make sure your knees are bent when doing this exercise – this helps you avoid injury!
2 to 3 sets, reps 15 to 20 well, rest 30 to 40 seconds.
3. Bicycle crunches:
This exercise targets your abs and core while improving posture and coordination on the bike seat or the bike itself (in case you don’t have access to one). It’s also a great lower back exercise!
3 sets, 10 to 15 reps, rest 45 seconds to 1 minute.
4. Aerobic exercise:
Aerobic exercises such as jogging, cycling, swimming or walking help you burn calories while increasing your cardiovascular endurance so you can build lean muscle mass over time (which helps burn fat). It also improves balance and coordination while helping you burn fat around your midsection (such as the hips and abdomen).
5. Walk:
Walking is a great way to get your heart active, burn calories, and stay healthy. Start by walking at least 10 minutes a day and gradually increase the amount of time until you feel more comfortable with the activity. You can also try incorporating walking into your daily routine by taking shorter walks throughout the day or by doing a brisk activity during breaks at work or school (such as jumping jacks or squatting).
One of the most important things to remember about working out at home is that you can make it as complex or simple as you like. If you want to combine multiple exercises, you totally can. Just remember, simple is probably best when starting out. It’s also important to keep your goals in mind, whether it’s to lose weight, tone muscles, or simply gain some strength and stamina. So, be sure to do what works for your own needs.