Imagine living in a world with no cell phones, laptops, or the internet- all considered essential in today’s times. While living in this set–up may feel nightmarish, a world like this existed, not so long ago. These innovations have made our lives easier, but they have also introduced us to a life without much physical activity or exercise. Sedentary lifestyle, physical inactivity, and poor diet choices are some of the main reasons behind the increasing prevalence of lifestyle diseases.
Fact Check
According to a study conducted by the World Health Organization (WHO), 1 in 4 people, globally, is physically inactive. .
So, what is the way forward to solve this crisis? No brainer – be physically active! Here are a bunch of simple exercises that will get you going.
Running
Running is one of the most basic forms of exercise. All you need is a good pair of shoes, & you are good to go. While it may be among the least technical forms of exercise, here are some quick points to remember while running:
- Start small and then increase your running duration gradually.
- Do brief runs (20-30 mins) twice a week during weekdays.
- Keep the long runs (40-60 mins) on weekends/holidays to avoid being tired during work.
Running is one of the best ways to improve your cardiovascular strength and stamina. So, why wait? Just hit the tracks!
Push-ups
You can do push-ups anywhere – all you need is a flat surface. This exercise may be a little technical, but some things to remember while doing push-ups are:
- Proper breathing– Inhale when you go down and exhale on your way back up. This helps work the lungs, which in turn helps improve cardiovascular fitness.
- Increase the number of push-ups you do each day.
- Do three sets of push-ups a day and take breaks between sets. The break should not be more than the duration of the set.
- Stop the set when you experience stress in your muscles.
Doing regular push-ups will work your arms (triceps and forearms), your chest, lower back, abdominal muscles (abs), quads, and calves.
Single-Leg Stance
Having the right body balance is extremely important to avoid injuries that occur by falls. As people age, it is reasonable to lose body balance. The objective of the leg stance is to measure the postural steadiness and striking symmetrical balance during the stance.
Although simple, here are a few points beginners need to consider before performing the single-leg stance:
- Avoid practising this stance even if you are suffering from a minor ankle sprain.
- Those with severe joint or muscle problems like arthritis must not perform the stance.
- Beginners can use support to help gain some balance if required.
To avoid injuries, practice under expert supervision.
Walking Lunges
Walking lunges are a variation of the stationary lunges that help you flex out more. Lunges help you stretch out your inner and outer thigh muscles to support your hip. Lunges even help you regulate your overall thigh mass. This exercise mainly helps with your gluteal muscles, calves, and core muscles. Typical benefits of walking lunges include- improved balance, symmetrical toning, hip flexibility, and core stability. Some important points to remember while performing walking lunges are:
- First-timers must practice walking lunges under supervision as it requires more balance and coordination.
- Always ensure that your spinal cord is erect while practising this exercise.
- If you are unable to balance your posture, level your hip and torso by engaging your core.
Zumba
Zumba sessions involve alternating between high-intensity and low-intensity dance moves. These moves are designed to boost cardio endurance. Many people opt for Zumba because it is a full-body workout but does not feel like one.
Zumba is great for weight loss, boosting heart health, and also helps in de–stressing. Zumba sessions may look like a fun dance class, but they are focused on fitness, and it’s essential to take care of a few things if you are a beginner:
- Choose thinly soled sneakers or comfortable workout shoes but not the running shoes.
- Give yourself time to master the moves to avoid injuries.
Key Takeaway
While exercising could undoubtedly be challenging, the outcomes are worth all the efforts. Choices we make today define our future health. While we continue revolutionizing the world with our innovations, it is time we take a step back and reflect on our deteriorating lifestyle and make the necessary changes.
