6 easy home exercises for beginners and busy people

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Congratulations! You made it to the path to a better health!

Obesity is the root of alot of diseases. Exercise is one of the largest prevention of obesity.Exercise reduces the risk of hypertension and diabetes.
Though alot of people make resolutions about starting an exercise routine but they eventually end up not taking a single step.Starting to exercise can be challenging, but it doesn’t have to be.You don’t need a gym to exercise. If you have a busy routine, you don’t need so much time or equipment to begin your journey. You can start your journey today. Here are six easy home exercises for beginners and busy people. It doesn’t have to be a challenege to start exercising but the challenge should be to start and never stop! It’s never too late. Try these exercises for a month, maybe twice or thrice a week. Increasing as you get better in exercising. The first steps are usually the hardest. Try these exercises and see overwhelming results. For best results do the exercises for upto 5 times a week and for long durations. The overwhelming results will serve as a form of motivation for you to want to keep exercising. You will feel stronger, less tired and motivated.

These exercises are also perfect for lazy girls!

Need a fun way to incorprate execersice in to your daily rotuine? Try walking! You can walk the kids to school, walk your dog to the park, Walk to the local grocery store.You’ve probably heard this before: Take the stairs instead of the lift. This is an easy way to start.

Walking exercises the heart thereby reducing the risk of heart diseases and stroke, walking reduces the blood cholestrol levels and helps in the management of hypertenstion, joint pain and diabetes. This exercise helps to reduce total body fat. Walking increases bone and muscle strength.

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How to ?

Try to walk for 10 minutes twice or thrice a day, brisk walking preferably. Brisk walking is known to be walking fast and being able to talk but not sing.
Brisk Walking can be a form of cardio. Walking involves the muscles of the lower leg, the thighs and knees.

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Push ups:
This exercise involves different muscle groups.Exercising these muscle groups at the same time improves heart health and reduces body fat.
Push ups help build the upper body.
You will need a mat

How to?

Try doing 3 push ups in one go. Then increase at your own pace. Push ups can be done anywhere.

How to do push-ups:

– start with a prone position on a gym mat.
– Body weight should be on your chest.
– Put your feet together.
– Palms should be wide apart and facing the floor
– Toes should be facing towards the head
– Now try to lift the body from the floor using both palms at the same time
– Then drop the body weight again
– Toes should be bent
– Don’t release body weight from the palms ( The palms should continue to support the body weight)
– Do not bend the knees.

In push-ups the muscles targeted are : shoulders, arms, abdominal muscles, under arm muscles and chest muscles.

If you cant figure out how to get time for exercise. We’ve got the perfect exercise for you! skippping oh, yes skipping. According to The British rope skipping association,
10 minutes of skipping has the same health benefits as a 45-minute hard run. ! Now this is perfect for people with busy schedules. Time is no longer an excuse. One hour of skipping is known to burn up yo 1000 calories.

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Skipping is known to improve heart rate and blood pressure . Being a high intensity exercise, it increases fat loss, improves bone density thereby reducing the risk of osteoporosis. Skipping targets mainly the muscles of the calves during the skipping process, other muscles get involved, muscles like your quadriceps, glutes, hamstring.

we found a high quality rope for you.

How to skip:

Skipping is like continuous jumping using a rope

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Squatting is another easy popular at home exercise. It is popularly known to increase the buttock muscles in women. Squats improve the body’s blood circulation. Poor circulation is one of the causes of stretch marks, so squatting helps prevent stretch marks. Squatting strengthens the entire body and helps to reduce body fat even after exercising. It helps increase flexibility and improve posture. Try doing 15 squats a day. You will notice the difference in a month!

How to:

Start by standing straight up, face forward and legs close together
Then do a quick bend down low. A motion like you are going to sit on a very low stool. Do not bend your back. Then go back up again. Squats can be done anywhere at anytime.
They are easy to do and easy to include in a busy schedule. Squats target the muscles of the lower legs, thighs, hips and buttocks.

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Burpee is a group of exercises in one. It involves push ups and jumping . It is a strength building exercise and it helps in muscle building. Burpees improve the heart and lung health. You spend a lot of calories doing a burpee, repetitive burpees can lead to significant weight loss. Lowering the risk of obesity and so many other diseases. The muscles involved in push-ups and skipping or jumping are targeted in this exercise.

How to:

To do a burpee, follow the steps in doing a push-up then jump immediately.

The same muscles targeted in skipping and push-ups are targeted in a burpee.

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Sit-up is another popular exercise that can be done at home. Sit-ups exercise the abdominal muscles. They tone the belly and help build and strengthen the abdominal muscles. Sit up exercises the muscles of the hips and legs. This exercise involves so many muscles, the heart is being exercised and calories are burnt as well. Thereby reducing the risk of obesity and other related diseases.
Sit ups can be done anywhere.

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How to do situps:

Lie on a flat soft surface like a carpet or mattress or exercise mat
Put your feet together while bending your knees,
Put your fingers behind your and bend your elbows.
Now raise Your torso from the floor towards your knees.
Go as close as possible to your knees. Then lay back down to the starting position.

Sit ups work the abdominal muscles which makes them popular in getting a six-pack.
Situps also target other muscles like the muscles in the neck, chest, hips and lower back.

Dont judge a workout by its looks, These exercises are actually easier than they seem! Once you make exercising a habit it can be addictive which is good. It takes time to build this habit and addiction but again, it’s never too late to start.

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It doesn’t have to be a challenege to start exercising but the challenge should be TO START AND NEVER STOP!

To make your exercising experience more enjoyable, try working out with friends. This can turn your exercise routine to a form of socialising.

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