All those diet shows and specials on television have convinced many people that you can’t exercise without having a personal trainer or an expensive gym membership, however, nothing could be further from from the truth.
The simple fact is that all exercise is healthy for you no matter what that exercise might be. In order to get a good all-round exercise, you should include flexibility exercises, aerobic exercises, and resistant training. However, one does not have to lift 100 pound weights or run on a treadmill, in order to get these types of exercises.
Here are some simple exercises everyone can do:
Flexibility exercises are designed to gently stretch your muscles, giving you greater range of movement, and preventing injuries that are often caused when tight muscles are pushed beyond their comfort zone. Here are a few simple flexibility exercises that are easy and simple to do:
- Raise your arms over your head and lace your fingers together. Then gently press your arms backwards to feel resistance. Now bounce the arms back slowly and gently. This stretches the muscles in your shoulders, across your upper back and under your arms.
- Another great stretching exercise for the arms and shoulders is arm circles. Simply extend your arms out to the sides and then move your arms in front circular motions, making small circles, medium circles, and large looping circles. Now repeat the exercising moving your arms backwards.
- To stretch the backs of your legs, simply sit in a chair facing forward with your arms out in front of you. Now stand then sit, stand and sit, and repeat the process 10 to 25 times. This exercise is really more difficult than it seems so start slow.
- To stretch those back muscles, try standing with your legs apart and your arms extended in front of you. Now without bending your knees, reach gently, bend over with your arms between your legs, and slowly stretch trying to reach further and further behind you in a type of bouncing motion.
Aerobic exercises are meant to get your heart rate up and your blood pumping oxygen through your system. Many experts will tell you that you need to get your heart rate up and keep it up for 15 minutes for those aerobic exercises to do you much good, but the truth is that even a minute or two of increasing your heart rate will push oxygen through your body into your limbs.
Walking, jogging, hiking, and bouncing on a trampoline, can all be good aerobic exercises, and these exercises can easily be geared to your fitness levels. Some exercises such as swimming and walking in water are good as both aerobic exercise and resistant training.
Resistance training helps to increase your core strength and give you better balance and muscle tone. There are a lot of simple exercises that you can do that will accomplish this goal.
Here are a few easy ones:
- Wall push-ups: Many people who have knee problems or are overweight simply can’t get down on the floor to do regular push-ups, so wall push-ups offer a workable solution. Simply stand your arm length away from the wall. Place your hands flat at about shoulder width, and slowly lower your upper body to the wall and then push it back upright.
- You can also take a walk carrying 2 or 5 pounds weights or using those wrap around weights on your wrists and ankles.
- Try standing on first one foot and then on the other for 5 to 20 seconds or longer.
There are many more simple exercises you can do that will help you to get healthy or maintain your health. The goal is to choose from a few exercises in each category and exercise in circuits.
If you aren’t used to doing much in the way of exercise at all, start slowly, exercising as little as 5 minutes twice a day, and as you build stamina, then begin increasing your exercise time by 1 or 2 minutes per session as well as increasing the number of repetitions that you do for each exercise.
If you keep at it, before you know it you will be feeling healthy, more energetic, and as though you are ready to tackle any new challenge that comes your way.
Do you find exercising a ‘chore’? Do you find some exercises easier than others? What’s your favourite way to exercise? What’s your favourite time to exercise?