4 simple exercises to keep yourself healthy and strong

simple-exercises

Many people do not have the opportunity to go to the gym to exercise due to lack of time, inability to pay a certain amount of monthly salary from the account. But eating fast food, high fat and calorie rich foods including essential foods, sitting in office, school or college for a long time, not doing physical work causes our body to accumulate more fat than it needs. Being overweight can lead to heart disease, stroke and many other serious illnesses. There is also the possibility of diabetes, high blood pressure and high cholesterol, which is a risk to our health. 4 simple exercises can help anyone to keep body healthy and strong.

We need to be strong in order to live a normal life. You may have to climb stairs from the fifteenth floor because of problems with the elevator that is serviced every day. Even you may have to run to escape from snatchers or assassins. You may need to use the strength of your hands in a difficult task if necessary, but if you are physically weak, hands and feet Muscle, if the lower back is not strong, you will never be able to do it. You may get seriously injured while trying. And to avoid this, you must exercise regularly, even in small amounts.

Regular exercise will help to prevent the spread of the disease. According to experts at the University of South Carolina, a moderate amount of exercise each day reduces the incidence of all types of minor ailments, including the common cold and respiratory problems, by about 20 percent.

With this in mind, today we will discuss four simple exercises based on the opinions of experts.

4 simple exercises to get fit

1) Running

Running is one of the most sought after things in life, from doctor’s advice to gymnasium trainers to staying healthy and strong. This is the easiest and most effective exercise to burn the extra calories and fat stored in the body. A 2002 survey in the journal Nutrition, Relationships between Physical Activity and Cancer Risk, found that sweating less daily reduced the risk of breast, colon, prostate and lung cancer by 40 to 70 percent.

Not only that, but an expert named Danish and his team, who tested on 20,000 men and women over a period of 36 years, found that running every day increased life expectancy by five to six years. Another study by the Harvard School of Public Health in 2002 found that running for one hour a week reduced heart disease and blood pressure by about 42 percent. The role of running is also great for getting rid of diabetes, strengthening bones and muscles and improving the immune system.

But there are some things to keep in mind while running. Care must be taken, especially when choosing a place to run. We should choose a park or a place where there is no extra traffic. This can be saved from various accidents. It is also important to carry bottled water while running to get rid of dehydration, and to use good and comfortable shoes to avoid ankle injuries. You can also listen to music or find a partner to talk to.

2) Jump-rope workout

Can’t go to the gym? Not enough time to run? Then you can easily get rid of extra calories and fats by jumping rope. The rope jump is considered to be the most effective exercise instead of running. However, it does not have a pair to strengthen the bones and muscles of the whole body including legs, arms, buttocks, shoulders. There is always talking of jumping rope in gymnasiums to reduce the fat of side abs. In the beginning, you can burn over ten calories per minute through this workout. If you are good at this job, you can easily burn over 200 calories in ten minutes. You can do this exercise at any time of the day as it can be done in a small space.

The rope used for jumping rope can be easily made at home. However, it is better to buy from the market as it has cheap and good grip facility. Running sneakers can be worn as a precaution to avoid minor injuries even if the rope can be jumped barefoot. In the first case, you can gradually increase the number and time of sets by continuing for five minutes, three, two minutes and ten minutes.

3) Push-up

Push-ups are exercises that can be done at any age, anywhere, in any situation. Push-ups are one of the few workouts mentioned in the Fitness Dictionary as an ‘energy gain exercise’. From military exercises to school / college sports, martial arts, athletic workouts, its triumph in every place.

The role of push-ups to strengthen the upper body muscles and bones, including the biceps, triceps, four arms, grip, upper body muscles, and back, is remarkable. Although initially traditional push-ups only work as arm, chest, shoulder workout. But push-ups can be used for specific parts by modifying them in different ways. Such as:

1) Wide-grip, clamp and atomic push-up for chest.

2) Heart-shaped and narrow-grip push-ups for triceps.

3) Single-leg and fit-elevated push-ups as the core workout of the upper body.

4) Pike push-up for shoulder.

5) Spider-Man and T push-ups as a core body workout for the whole body.

There are also different types of pushups. Many fitness trainers also design push-ups depending on the client’s body shape.

4) Sit-up

Problems with the belly?

Do you want Hrithik Roshan, like Shah Rukh Khan, to do six packs, eight pack abs and walk around empty-handed?

Then this workout is for you. Its role is to make the abdominal muscles strong, strong, lean and well-shaped.

There are different types of Sit-up besides the traditional Sit-up ‘standard cornice’ just like pushups. Such as- weighted cornice, reverse cornice, rise leg cornice, switch ball cornice etc.

Although the Sit-up is beneficial, if you do not do this workout properly, there is a possibility of getting injured in the lower back.

The beginning of the talk at the end

Each of us should warm up as much as we should before any exercise. A perfect warm-up combination includes cardiovascular exercises, stretching and more that increase our body’s blood circulation. It helps to increase body temperature and heart rate. These carry blood to the muscle glands throughout the body, relieving the inertia that is created in the body due to not exercising for a long time. This can get rid of various types of injuries. In addition, the warm-up helps to focus on the work that you are going to do by applying physical strength. And regular stretching during warm-up makes your body more flexible.

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