Physical fitness is a matter of great concern for a lot of people, especially after a certain age. However, with so many things to do, sometimes we forget to work out and end up suffering in the process.
In an effort to come to your rescue, we have gathered no less than seven quick and easy exercises you can do anywhere. Just give them a try and convince yourself of how efficient they are. And, remember, it is never too late to start working out and return to a healthy figure.
The squat is one of the most popular exercises in the world and certainly one of the easiest to try. Begin by standing with your feet apart, at hip distance and with the hands behind your head (make sure that your elbows are out). The torso should be kept in an upright position and the weight of the body distributed mainly on the heels.
Squat and then return to the original position, using your calf muscles in the process. This physical exercise is beneficial for the hamstrings, quad muscles and abdominal muscles. As you progress, you can hold weights while squatting (complete workout).
#2 Calf raises
Calf raises are especially recommended for the strengthening of the lower leg muscles, including the soleus and gastrocnemius ones. They can be performed by anyone, no matter the level of physical fitness or the presence of medical conditions, such as arthritis.
In fact, when seeking arthritis treatments, you should definitely consider physical exercise among your options. Calf raises can be easily done at home, having a lot of benefits to offer, especially for the suffering joints. You can combine them with other exercises, such as those designed for upper body strength.
If you are interested in a physical exercise that is beneficial for the entire body, you should definitely give push-ups a try. These might be more difficult to perform at first but, if you power through, soon you will not be able to believe how many you can make.
At first, you can use a high bench or a step to prop up your hands, as this will facilitate the actual push-up. As you progress, you can return to the classic exercise. And, remember, it is very important to squeeze the gluteal muscles and pull your abdominal muscles in. Inhale and exhale while performing the push-ups, as this will help you perform better.
The lunge is a simple yet highly effective physical exercise, strengthening your muscles and increasing the level of flexibility at the same time. The biggest advantage is that you can do lunges anywhere you might want, reaping the benefits all the while. Make sure to keep your hands on your hips, pushing on the front leg and flexing the rear leg, with the heel off the floor.
Keep your torso straight and try to bring your abdominals in, so that you work on your core at the same time. At the beginning, it is recommended to try stationary lunges, as these are easier to perform.
#5 High Knees
This physical exercise is designed to increase the overall level of strength, having a beneficial effect on the cardiovascular resistance as well. It can be useful for those who suffer from ankle pain, working to strengthen the muscles of the lower leg.
You might compare it to running in place however you are required to maintain an upright position and bring the knees to your chest. Increase the speed gradually, as the ankle pain subsides and your cardio resistance goes to the next level.
#6 Arm circles
For those of you out there worrying about the tone of your arm muscles, this exercise is more than perfect. All you have to do is stand, keeping your feet apart and your arms parallel to the floor. You can then perform the arm circles, forwards and backwards. These are great for toning and strengthening the muscles of your arms, preventing flabbiness associated with aging.
The great thing is that you are free to decide on the intensity, as well as the frequency of the exercise. Just work out until you feel the burn and make sure to repeat the arm circles on a regular basis.
#7 Leg Raises
Leg raises are recommended to those who want to strengthen their leg muscles, as well as the abdominal. You can begin by sitting on a yoga mat, with your face looking towards the ceiling. Bring both of your legs together and raise them as high as you can (the knees should be perfectly extended).
At first, you might have difficulties raising them high but, if you persevere, you will be able to increase the level. Just make sure you keep your abs tight, as this helps the exercise to be more efficient.
In conclusion, these are some of the best exercises you can try, no matter where you find yourself. The most important thing is that you correctly perform them. Otherwise, they will fail to serve their purpose. You should strive to engage in physical activity on a regular basis so that you reap the benefits and maintain a healthy figure.
A well-planned diet and an adequate water intake are also things to take into consideration. Last, but not least, keep in mind that a sedentary lifestyle is not to be desired, as it can be quite harmful to the general health.
Sophie Addison is a popular blogger and skincare expert. She is very passionate about writing about skincare and beauty. She has posted articles on how to get rid of acne, types of arthritis, weight loss and menopause hot flashes. Apart from work she likes gardening and listening to music. You can also contact her on Facebook, Twitter and Pinterest.