Effective Workout You Can Do At Home – Beginner’s Guide
The following are some of the most effective exercises you can do at home. These are exercises that will improve your health and fitness level. They will make you feel better physically and mentally.
Some of these exercises may even help with weight loss goals too!
1. Walking Meditation
Walking meditation is one of the easiest ways to get into a meditative state when you’re working out or just relaxing. You’ll start off by walking slowly and then gradually increase your speed until you reach a point where it feels like you’ve run yourself into the ground. Then stop and breathe deeply for 10 seconds, then repeat for 20 seconds.
Repeat this exercise 3 times per day for 30 minutes each time (or longer if possible).
2. Yoga Pose
Yoga poses are very easy to learn and they work wonders for strengthening muscles, stretching them out and increasing flexibility. There are many different yoga poses available. All you need is a mat or towel and a partner to practice with you.
To begin, choose one of the following yoga poses: Downward Facing Dog, Warrior I pose (aka Warrior II), Forward Fold, Plank or Bridge pose.
3. Stretching Exercises
Stretching exercises are very easy to perform and they help loosen up your muscles for better blood flow, flexibility and range of motion. It’s best to do these after warming up your muscles with dynamic stretching and before doing your main work out routine. To begin, find a quiet place to relax and take a moment to clear your mind.
Then start by sitting with your legs out in front of you and slowly stretching forward to grab your toes (keep your back straight). Hold that position for about 30 seconds and then slowly return to the starting position. Next, cross your right leg over your left leg and reach your right arm up over your head to try and grasp your left foot. Repeat on the other side. Now, sit on the floor with your legs out in front of you. Cross your left leg over your right leg and try to grab your right foot with your right hand. Hold that position and then switch over to the other side.
4. Warm Up/Dynamic Stretching
Warm up exercises help prepare muscle tissue for vigorous use by warming them up. It also helps reduce the risk of pulling a muscle or something similar. Before you start any kind of rigorous exercise, whether it’s cardio, aerobics or anything else, it’s really important to warm up first.
To begin, stand up and take a moment to get your blood flowing and heart rate up. Start by raising your arms over your head and stretching up tall next. Now alternate bending to the left and then the right. Next, stand with your feet together and pretend you’re holding a large bowl of jelly in your arms. Hold that position for about 30 seconds and then try to push your hands apart (against the imaginary bowl).
5. Deep Breathing
Deep breathing is very easy to perform and is great exercise for your respiratory system. It can help calm you down when you’re feeling stressed out and it can also help increase energy levels. Simply find a quiet place to sit and take a few deep breaths.
Inhale through your nose and exhale through your mouth. Try to feel your abdomen rise and fall as you do this. Next, imagine your stress and anxiety floating out of your body with each exhale. Inhale positivity and calmness with each inhale. Try to do this for at least 5 minutes every day (or more).
6. Do the Macarena!
The Macarena is an ’90s dance craze that’s fun for the whole family! Or at least it was before it became a joke. To begin, place your arms out in front of you and circle them one direction with your wrists (either clockwise or counter-clockwise).
Next, circle both of your arms repeatedly in one direction (again, either clockwise or counter-clockwise). Repeat this process with your legs. Next, stand up and try to do the same moves, but moving your entire body. As you become more comfortable, try to move faster. Have fun and enjoy the memories of a bygone era! And if someone asks you if you’re “ready for the Macarena”, you can always respond in song.
7. Go For a Walk
Walking is a great way to improve cardiovascular health and increase endurance. In addition to being cheap and easy, it can provide a change of scenery and clear your mind. There are also many different walking events that can help keep things interesting.
If you want to take a walk in the park with your family, you can go hiking, take a nature walk or even go bird watching. If you want to walk with your friends, you can go jogging or go for a stroll through an interesting part of town. If you want to walk by yourself, you can find a walking club or something similar. In any case, no matter where you go or who you’re with, as long as you keep moving, you’ll be doing your body good.
8. Listen to Music
There’s nothing quite like music to put your mind at ease and fill your heart with joy. Music can also motivate you to work out harder and longer, improve your mood and decrease stress.
Whether you’re going for a walk, running on a treadmill or doing sit-ups, why not listen to your favorite music as you do it?
Some people even find that listening to music is just enough distraction that they don’t even think about being tired or in pain. Experiment with different genres and different songs to find what works best for you.
Believe it or not, working out can actually be a great way to meet new people and improve social skills. Most gyms or health clubs offer group exercise classes that are led by a coach or trainer. Not only are these great for providing instruction, but they also provide a built-in support system.
Since everyone is in the same boat, you’ll feel less pressure to keep up and can encourage each other as you all get fitter.
10. Take a Class
Gyms and health clubs often offer more than just pricey machines and free weights. They also offer a variety of group exercise classes that are not only fun but can also improve your overall health and fitness. Some of the most popular group exercise classes include: aerobics, zumba, pilates, yoga, kickboxing and many more.
You might even find that you like one of these classes enough to pursue it on your own time.
If you want to get fit but just don’t seem to have the time, there are some things you can do to maximize your efficiency. Many people think that in order to stay healthy, you need to devote large amounts of time towards it. But as these 10 ways show, you can get fit without sacrificing all your free time.
All it takes is a few adjustments to your daily routine. So no more excuses! Get out there and get fit!
Sources & references used in this article:
Workouts with Weights: Simple Routines You Can Do at Home by S Karony, AL Ranken – 1993 – books.google.com
The willpower instinct: How self-control works, why it matters, and what you can do to get more of it by DL Kirkpatrick – 1975 – Tata McGraw-hill education
Changing for good by K McGonigal – 2011 – books.google.com
Randomised controlled trial of a general practice programme of home based exercise to prevent falls in elderly women by JO Prochaska, JC Norcross, CC DiClemente – 1994 – miteam-vls.michigan.gov