Easy Exercises for busy people
Some people think doing exercises for a long time is tedious or too difficult. But you can get many benefits that you cannot find in other ways. If you want to change your physique or lose weight fast, then it is best to exercise regularly and also practice healthy foods. This will help keep you fit and healthy. Here are some simple but effective workout routines for busy people.
Easy Exercises for Obese People
People with obesity should consider getting involved in the following physical activities regularly. They must also cut down on their calorie intake to achieve better results. The first step in doing so is to go outdoors and have some fresh air that is free of pollutants.
Walking outside is one such outdoor activity. It enhances cardiovascular health and aids in calorie burning. These exercises are easy enough for someone who has no prior experience in running or walking, as well as strength training. You can do them on almost any land or indoors with minimal equipment.
Begin by choosing a route and moving at about a moderate pace for three minutes, five times per week, until six or seven times a month. At this rate, you will be able to walk 3,000-4,000 steps per day. Try not to sweat when doing these walks.
Do them during the daylight hours when sunlight is free, so you do not burn too much energy. When you get there, take out all your shoes and socks and place them carefully on the ground or floor before starting. Keep at least three feet between yourself and the pavement.
As you walk on, you should watch and listen carefully to avoid being too close to an object that could cause injury. Then slowly go back to normal walking pace. Please make sure you pay attention to how they feel around their ankles or knees.
Always ensure not to pull your ankle or knee forward. When you start walking, walk briskly to prevent falling and use both arms well. Also remember to take off your shoes, socks, and jacket if you are going outdoors. Once you have walked half a mile, you should have been able to cover 6.5 miles.
Begin by taking two minutes after waking up. Start by lying on your side. Put your right hand across your shoulders, while keeping your legs straight. Lift your hips and stand up straight. Hold that position and bring your right foot towards the ceiling.
Your left leg should move in unison. As you continue to swim, lift your hips to return to a standing position, and then turn your left toe and slide into the water gently. Check to see if you can get into the current without drowning. You may need to adjust your stroke. After 30 seconds, turn your head and come back to the original position.
This is done at least ten times. Once you get used to swimming properly, you can try doing cardio exercises like jumping jacks or water exercises at home. To achieve maximum muscle growth, people should drink plenty of water every day.
One of the simplest aerobic exercises, running does wonders for your cardiovascular health. Begin by warming up before attempting a run. Stroll along the track or trail and inhale through your nose for a count of 30. Next, slowly exhale through your mouth, making sure it is not audible. Complete the entire race at a comfortable pace.
Do not rush over any speed as it can tire you very quickly. Walk steadily in place and make sure you continue to breathe deeply. The goal after running is to have a quick recovery and allow for proper breathing. Running is quite suitable for those with heart problems or high blood pressure.
Any person should try running at least once every week. If you have a disability that prevents you from exercising, then consult a doctor before joining a running club or trying to run on your own.
Weightlifting is another fantastic way to increase muscle mass and also gain strength. There are various weights available to train at home. Start with low weights with the aim of improving as you progress. Use weights that are light on the chest and thighs and heavy on the shoulders and legs. Perform sets of eight repetitions of each exercise on each set.
For example, for bench press, perform two sets of 8 reps with a 60 seconds rest between sets. On the triceps curl, perform two sets of 10 reps on each side with 20 seconds of rest between the rounds. The same technique can be used to perform dumbbell curls. Perform only four sets of eight reps for shoulder presses and five sets of 10 reps for forearm curls.
You should finish your workout with a short rest. A more advanced form of weight lifting is called deadlifts. The deadlift is performed using an athlete’s barbell or dumbbells, a squat, and a plank. Each repetition may include as many as twelve reps using different weights. Take a break between sets and rest periods. Avoid performing deadlifts immediately after reaching your resting weight.
Doing deadlifts on an empty stomach is not recommended. While performing different forms of weights, you should focus mainly on strengthening your upper body muscles to prevent injuries. For those with lower back pain, try lowering their load by moving from a squat into a pushup.
For quadriceps or calf pain, you can try walking in place with limited weights and try to perform deadlifts. The key is to rest between sets, and you can add repetitions after completing a workout.
The most important thing with this exercise routine is safety. Never attempt to do multiple exercises under the influence of alcohol. Also, refrain from using drugs like cocaine, amphetamines, etc.
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