Everyday Fitness: 5 Exercises to Build Into Your Day
No time to exercise but worried about weight gain?
Well, here’s some food for thought for you: Lack of time doesn’t have to lead to weight gain. That’s because there are intensive workouts that you can do even during the busiest of schedules.
Shun the elevator, climb stairs
When you don’t have the time to hit the gym, climbing stairs can help you keep those extra pounds off your midsection.
A 120 kgs individual burns 102 calories while climbing up and down stairs for just 10 minutes. If he runs the stairs, he will burn 190 calories—and that’s quite a lot.
The benefits of climbing stairs, however, extend beyond helping you lose or maintain weight. You build endurance, and your muscles become stronger. What’s more, climbing stairs regularly improves heart health.
In a study involving college-aged women leading a sedentary life, the researchers noted that participants experienced considerable heart health benefits after stair climbing for just 7 weeks. The participants’ heart rate, oxygen uptake and blood lactate levels decreased during climbing. These participants also recorded better HDL readings than earlier.
Tone your legs while brushing in the morning
Brushing your teeth doesn’t have to be boring. You can use those 2-3 minutes to work out your legs and glutes. Keep your legs hip-width apart, lean against a wall, and bend your legs at the knees till your legs make 90 degrees with your back. Stay in this position for 30-50 seconds. Relax for 10 seconds and repeat once more.
This exercise looks simple, but it works strongly on the legs and glutes. Keep in mind these two things while doing this:
- Your full back should touch the wall as you bend
- The angle between your knee and ankle should be 90 degrees – anything more or less can damage the knee, so be very precise.
Work out the pectoral muscles while watching TV
You can do this exercise while watching TV or while working on a PC. Sit absolutely straight, join the palms of your hand in front of your chest and then press them firmly. Continue pushing both hands firmly for about 20 seconds. Separate the palms and relax for a few seconds. Repeat this 5 times.
Work out the abdominal muscles while working
You can easily do this exercise a few times a day if you have a desk job. Sit absolutely straight and spread your forearms on your desk. Your forearms shouldn’t be more than shoulder-width apart. Next, lift the bent legs till your feet are completely off the ground. Stay in this position for 15 seconds and then relax and breathe normally. Repeat this for 5 times or more.
Do standing push-ups while cooking
We know how you love to cook for your family so that they eat healthy meals, but do you know that you can use kitchen time to also stay fit?
Stand with your feet 12 inches apart and about an arm’s length away from your kitchen counter and push the arms against it. Now push in and push out to do standing push-ups.