For people only seeking to lose some weight or workout for their health, the scene of the gym can be demoralizing and intimidating. Running on treadmills, using the weight machines and the stationary bikes can only be useful for athletes and serious exercisers. But that does not mean that if you don’t hit the gym, you will not be physically fit and healthy.
There are a number of exercises that you can use to ensure that you keep your weight in check and boost your metabolism. Better yet, they help in strengthening your bones and joints, improving your balance and motion, and improving bladder control. It is designed for everyone regardless of your level of training or age, and the results are long term.
Here are the best exercises to get you in shape and reduce the risk of diseases:
Many fitness experts consider swimming the perfect workout, and the good thing is that it can be done by everyone – young and old. This workout banks on the buoyancy of the water which offers support to the body, relieving painful joints of the strain and empowering muscles. Different swimming techniques can be used for various training needs, but the overall result is the effective workout of the entire body.
Research has found that swimming is good for people with arthritis since it eliminates the need to lift weights. Also, swimming improves mental strength and can improve your mood. Water aerobics is another efficient way of burning calories and toning up.
As simple as it may sound, walking is one of the best exercises for healthy living. It does not require any technique other than just walking. Walking can be used to improve the cholesterol levels of an individual, regulate blood pressure, tone your body, strengthen bones and joints, and lower the risk of various health conditions like heart diseases and diabetes.
Walking has also been proven to reduce the memory loss effect of growing old and improve your moods. To get started, get supportive and well-fitting and light shoes. Start with 15-minute walks and improve gradually until you can do it faster and for longer.
Cycling is more like walking but with the advantage of using up the energy to push the pedals. This gives the exercise an upper hand in burning calories and therefore toning your body. The good thing about cycling for healthy life is that it is fun and can be done for a long time. Besides, you can do it alone without anysupervision and guidance.
The first thing you will need is a hybrid bike designed to withstand the harshness of different tails with a sturdy build. Among the things to look for when getting a hybrid bike include comfortable seats, proper suspension for added comfort, proper functioning brakes, and a strong build. While keeping your budget within limits, choose a bike that fits your height.
Many people only think of Tai Chi as a martial art but not a form exercise. The truth is, this is an ancient Chinese combination of movements that come with great benefits for both the mind and the body. It is considered meditation in motion, and every move is made gracefully with smooth transitions. You can take Tai Chi classes for the different levels, making it valuable and accessible to people of all fitness levels and ages.
Tai Chi is highly recommended for the elderly since it helps to regain balance, something that is lost with age.
While Kegel exercises will not help in toning your body and improving your looks, it is ideal for strengthening your pelvic floor muscles. The result will be strong pelvic floor muscles which support your bladder and prevention of incontinence. These exercises are common among women, but they are beneficial to men as well.
A simple regimen that you can adapt for your Kegel exercises is squeezing the muscles you use to prevent passing urine for about three seconds and releasing. Do five sets of 10 reps each per day, and you will be on your way to stronger pelvic floor muscles.
Workout options cannot be complete without a mention of strength training. It does not mean that you have to lift heavy weights and end up with bulging muscles – lighter weights are enough to keep your muscles strong and healthy. What’s more, increasing your muscle mass helps to burn calories and strength exercises help preserve the brain function.
The best way to go about strength training is to start small and increase the weight gradually. If need be, seek the assistance of a professional.