Exercise can be a great way to lose weight and keep your body healthy when combined with the right diet. However, on busy days, you may not always find time or space to exercise. There are some exercises that can still be done without the need for equipment or a lot of time to keep the body strong and healthy.
Step
Part 1 of 2: Heating and Cooling
Step 1. Warm up every time you want to start exercising
Warming up gradually increases heart rate, body temperature, and blood flow. Warming up before exercising can help prevent injury and also reduce post-exercise pain.
- The warm-up should be a lighter version of the exercise you want to do.
- The warm-up should be done for about ten minutes.
- You shouldn't warm up until you feel too tired.
- For example, before going for a brisk walk, try warming up by walking slowly for about ten minutes.
Step 2. Cool down after exercising
It is important that you cool down gradually after exercising. Cooling down the body helps return the heart rate to a normal pace, and can also prevent injury or pain after exercise.
- In cooling the body, you must reduce the intensity of sports or activities that are carried out gradually.
- Try to cool down for about ten minutes.
- You may have to add stretching to the cooling process.
- For example, if your preferred exercise is walking, reduce your walking speed gradually over ten minutes.
Step 3. Stretch before and after exercise
By adding stretching to your warm-up and cool-down, your muscles will remain flexible and able to reach their maximum limits as you work out. Each stretch should be done for thirty seconds, then do it again for the other side. Try adding some of the following stretches to your workout:
- Keep your shoulders flexible by crossing your arms to the other side of your body, then keeping that arm in position with your other hand. Use your other hand to push on the outstretched hand for a more pronounced stretch.
- Stretch the joints and muscles around the knee (hamstring) lying down. Lift one leg, then place the sole of your foot against the outer corner of the wall. Slowly straighten your legs, then hold the position for thirty seconds. Repeat the same movement for the other leg.
- To stretch the quadriceps, grasp your knees with both hands in a standing position, then pull them up and slightly back. You will feel a stretch in the front of your foot. It would be better if you hold on to something to keep the body in balance.
Part 2 of 2: Doing Simple Exercises
Step 1. Strength training with simple movements
By making the muscles withstand the force, the muscles will become stronger and more efficient. By improving muscle tone and adding muscle tissue, you will become stronger, and your calorie burn will increase. People who have more muscle tissue burn more calories, even while sleeping. Try some of the exercises below to build muscle and help you achieve a strong and lean body:
- Push ups. Place both palms on the floor in a straight position with your shoulders, and make sure that your fingers are pointing forward. Both legs should be left stretched straight back. Lower your body towards the floor by bending your elbows. Stop lowering your body when your elbows form a 90-degree angle, then push yourself back up. Keep your back as straight as possible.
- Tricep dip. Sit on the floor with your legs bent, and make sure that your hands are on the floor next to your waist. Lift your waist off the floor. Lower your waist back by bending your elbows, then push back to lift your body. Don't over-stretch your elbows as you push your body up.
- Squats. Stand straight and spread your feet shoulder width apart. Lower your body by bending your elbows. Stop when your elbows are bent to a nearly 90-degree angle. Stand back in an upright position. Keep your shoulders straight and allow all the weight to be carried by your feet, not your knees.
Step 2. Strengthen the core of the body
By strengthening your core, you can maximize your body's performance in any sport or activity, and also burn more calories. There are some simple exercises you can do anywhere to keep your core strong, and they can also help you lose weight.
- Stomach crunch. Lie down with your knees slightly bent and facing up. Lift your head and upper body toward your knees, and try to touch your knees with your hands. Return to a lying position, then repeat the movement.
- plank. Position yourself on your stomach, and hold your weight with the tips of your big toes and elbows. Hold what looks like a push-up position with your back straight, and make sure that your shoulders and elbows are aligned. Let the abdominal and abdominal muscles work in this position. Hold this position as long as possible.
- Side planks. Lie on your side, with your waist on the floor, then support the weight with one elbow. Keep your body as straight as possible in this position. Hold this position as long as possible, then do it with the other side of the body.
Step 3. Improve your cardiovascular health
Focus on doing cardiovascular exercises after weight training, so you can expend more energy and burn more body fat. In addition, it would be better if the lighter stages of exercise (cardiovascular exercise) to be undertaken at the end. Cardiovascular exercise can improve heart function and health. Most cardiovascular exercises can be done easily and do not require any equipment. Try some of the exercises below to burn calories and lose weight:
- Straight jumps. Start with your knees slightly bent and your hands on your thighs. Jump as high as you can, then raise your hands above your head.
- Star jump. Lower your body slightly by bending your knees and arms at your sides. Then, try jumping with your arms and legs out to each side. Return your hands and feet to the starting position when you want to land from your jump.
- Burpees. Stand straight with your hands on either side of your body. Lower your body by bending your knees to near the floor, then place your palms on the floor. Kick your legs back to form a position like a push up. Return both legs to the previous position to form a squat position. Then, jump from that position up, then raise both hands above your head.
Step 4. Try walking exercises
Walking is a simple activity and exercise that can help you lose weight. When combined with a healthy diet, walking can burn calories and improve cardiovascular health.
- Try to walk as much as possible. Some examples are climbing stairs or walking to a nearby store instead of driving.
- Increasing the duration and intensity of walking can burn more calories and help you lose more weight.
- By reducing the amount of food you eat by 250 calories per day, and supplementing with a 30-minute walk, you can lose up to 500 grams in one week.
Tips
- Make sure that you always start a new wellness program slowly.
- Stop the exercise if you feel pain in the joints or muscles involved in the exercise.
- Try to stay active throughout the day. Any extra movement you do, such as climbing stairs, can improve your health and lose weight.
- Combine exercise with a healthy diet to achieve the best results.
Warning
- Don't overtrain or push your body over the limit. Excessive fatigue can cause pain or injury.
- Check with your doctor every time you want to start a new exercise program.
