Four exercises you can do at home

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We are constantly faced with the stress from our family affairs, job, co-worker disputes and other responsibilities of our day to day life. So, instead of hitting the gym, the idea of hitting a soft and warm bed is more appealing. But, you can do exercises without hitting the gym. You can do it in the comforts of your own home , even as little as 30 minutes per day.

Exercising at the gym makes some people very uncomfortable. For one, the feeling that others are looking at them makes them totally uneasy. Another reason is that they don’t feel free to roam around, use equipment, or even talk about personal matters in liberty.

Your body needs to exercise to maintain flexibility, blood circulation, and immune function. Here are some simple exercise routines that may just take 30 minutes of your time:

– Stretching: This the most basic form of exercises to prepare your muscles for a strenuous work ahead. While standing, place both hands on the wall. Move your right leg backward with your left foot still flat on the floor. Do this for 20 to 30 seconds and do the same routine on the other leg. Another way is to lie down with one knee bent to your chest. Hold this for a couple of seconds and do the same for the other leg.

-Arm workout routine: Arm exercises help tone muscles around the arms. Invest in a good pair of dumbbells for home use. To tone your biceps, lift dumbbells away then towards you repetitively. To build your triceps, place your arm in a downward position and sway dumbbells away then towards your chest area. You can do this for about 10 to 15 minutes per set

– Curling: This is another type of exercise to strengthen your abdominal muscles. Regarded as one of the basic exercises, it might take some time to get used to it. To start, you need to lie on your back with your hand cupped behind your head. Slowly raise your upper body to a sitting position. It’s important that you use your abdominal muscles to do this to avoid strain on the lower back area.

– Leg workout routine: Lie down sideways and lift your leg for 20-30 times. Then, do the other side. Or, you can opt to stand and use a chair for support. Lift your leg backward for 20-30 repetitions. These types of exercises help improve muscle tone around the legs and part of the abdomen.

After a few weeks, you might need to upgrade and do cardio exercises like jogging, swimming, hiking and other physical activities to increase your heart rate. If you have any history of stroke or heart attack, consult your doctor on what routines, frequency and duration of workout you should follow.

Regular exercises are not limited to the gym alone. You need at least 20 to 30 minutes a day of cardio workout to keep your stamina high. If you do this on a daily basis, you’ll feel better about yourself and your body. Jog through the park or buy a sturdy treadmill. Exercise equipment are investments for a lifetime and disease-free body.

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