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5 Quick And Healthy Exercises For Busy People

5 Quick And Healthy Exercises For Busy People

Exercise is important for a healthy lifestyle but sometimes we can be too busy to fit in a full workout at the gym. So what you need is short exercises that allow you to reap as many benefits as possible. Try these 5 quick and effective exercises that can be done once you’re home from work or almost anywhere to make sure you fit in a mini-workout at your convenience.

1. Planks

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Secret-to-Perfect-Plank-672x372
    image via skinnynaturally.org

    Planks are the perfect way to strengthen your core and they’re a great exercise as it engages a lot of different muscles making it a great all-round move if you have limited time. If you’re not used to planks then you may find them challenging but try to add a few seconds each time to build up your strength and core muscles.

    2. Squats

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    Regular-squat
      image via fitneass.com

      If you’re sitting down for long periods then squats are perfect for using the muscles we tend to neglect. It really targets the legs, butt and stomach making this a really effective workout when you have little time. This exercise also benefits your knees and strengthens the muscles around them, protecting them from damage.

      3. Wall Sits

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      LmLXM
        image via fitness.stackexchange.com

        Wall sits are great because you can do them anywhere taking away the need to set up exercise equipment. This works your leg muscles and core making it a perfect exercise to strengthen and tone. Up the amount you can do everyday to challenge yourself or hold something heavy to add extra resistance to it. This only takes minutes but you reap a huge amount of benefits.

        4. Chair Dips

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        Chair-dips
          image via womenshealthandfitness.com.au

          If you want a quick and effective workout for your arms then chair dips are really easy and convenient to do. All you need is a sturdy chair and a few dips will work your triceps and target the flabby area at the back of the arms. Try extending your legs to vary the intensity of the exercise and a rep of 10 x3 can be achieved in under a few minutes.

          5. Lunges

          new-lunges-02
            image via womenshealthmag.com

            Lunges engage the quadriceps, glutes, hamstrings, calves and core making this a great targeted workout. Try different lunge variations and mix it up with weights to give it extra intensity. This short and easy exercise will tone and flex your muscles giving you a quick yet effective workout.

            Featured photo credit: Amanda Mills via freestockphotos.biz

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            Jenny Marchal

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            Last Updated on December 13, 2018

            12 Practical Tips To Stay Fit For Christmas

            12 Practical Tips To Stay Fit For Christmas

            Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

            A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

            1. Eat Before Heading Out

            First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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            2. Select The Treats

            Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

            3. Avoid Skipping Meals

            Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

            4. Drink With Moderation

            It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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            5. Be Active

            You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

            6. Get Out Of The House

            Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

            7. Don’t Skip Your Strength Workouts

            Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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            8. Set Realistic Goals

            You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

            9. Enjoy Yourself

            Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

            10. Drink A Lot Of Water

            This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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            11. Eat Less And More Often

            Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

            12. Prioritize Your Workouts

            Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

            So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

            Happy Holidays everyone!

            Featured photo credit: rawpixel via unsplash.com

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