Get to know Kaine Victory Johnson of Kayscrib — a Health Blogger who is also a Medical Laboratory Scientist! What she likes to write about is fitness, food facts, and health. Take a look at her blog to know her better.
Now, I continue by presenting here one of her articles “How to Get Fit at Home without Equipment”. It’s interesting, so keep reading!
“Getting fit at home requires no equipment or a gym. You can really get a great workout without leaving the house. A lot of persons give up the idea of working out because they believe that they will have to join a gym or purchase heavy equipment to get into shape or build up their muscles. At home exercise is an excellent way to shape up without stepping foot in an actual weight room or fitness studio, you can do it in the comfort of your home in just 10 minutes or more.” — Kaine Victory Johnson
“1. JUMPING JACKS. Also known as Side-Straddle Hop is a basic, cardiovascular exercise that can be done at home. This is a true total-body workout that involves your legs, core, cardiovascular system, and arms.” — Kaine Victory Johnson
“2. PUSH-UPS. This is a fast and effective way to strengthen the arm muscles and the chest.” — Kaine Victory Johnson
“3. CRUNCHES. This is an extreme core exercise for abdominal muscles. It can be done anywhere.” — Kaine Victory Johnson
“4. COBRA POSE. Cobra pose exercise is an easy but effective exercise that increases the mobility of the spine, helps relieve back pain, and as well strengthens spinal support muscles. It aids flexibility. Ultimately, it doesn’t require any equipment just space where you can comfortably lie face down on the ground.” — Kaine Victory Johnson
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Source of the images: Pixabay.
Now, it’s time to present you how to keep fit at any age. So scroll down to find out more and don’t forget to take notes!
Scientists now know that it’s usually more dangerous to not stay active, no matter how old you are. And you don’t need to buy special clothes or belong to a gym to become more physical.
Most people don’t get enough physical activity. Here are some reasons why they should:
— Lack of physical activity and not eating the right foods, taken together, are the second greatest inherent cause of death in the United States. (Smoking is the number one cause.)
— Physical exercise can help people feel right and enjoy life more.
— Regular exercise can halt or put off some diseases like cancer, heart disease, or diabetes. It can also perk up your mood.
— Being active can help people stay independent and able to keep doing things like getting around or dressing as they get older.
There are four types of physical activities you need to do to have the right assortment of physical activities.
1. Get at least 30 minutes of activity that makes you breathe harder on most or all days of the week. That’s called endurance activity because it builds your energy. You don’t have to be active for 30 minutes all at once. Ten minutes of endurance activity at a time is fine. Just make sure those 10-minute sessions add up to a total of 30 minutes on most days.
How hard do you need to exercise? The right level of effort is described this way: If you can talk while exercising without any trouble at all, you’re not working hard enough. If you can’t talk at all, it’s way too hard.
2. Keep using your muscles. When muscles aren’t used, they waste away at any age. How important is it to have enough muscle? Very! Muscles step up your metabolism, allowing you to burn off more calories during the day when your body is at rest. Using your muscles may also make your bones stronger, too.
3. Do things to help your balance. Every now and then walk heel-to-toe. When you walk this way, the toes of the foot in the back should almost touch the heel of the foot in front.
4. Stretch. Stretching can help keep you flexible and able to move more freely. Stretch when your muscles have warmed up. Never stretch so far that it hurts.
Also, other important aspects that you should take into consideration:
1. Schedule Time for Exercise
As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule.
We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise, while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!
2 Remember that Exercise Can Energize
Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it, and afterward when you’re finished. Exercise is a great stress-reliever too, and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.
3 Don’t Be Afraid to Mix it up
Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.
4 Always Begin by Warming up
Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue, and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.
So, make physical activity a part of your everyday life. Find things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house and in the yard, take care of your garden, climb the stairs, or rake your leaves. Regular day-to-day chores around the hours can keep you moving and active.
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