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5 Super Simple Exercises That Won’t Make You Sweat

5 Super Simple Exercises That Won’t Make You Sweat

Interested in getting fit, but absolutely hate the idea of sweating or being out of breath? If you answered this question with a resounding, “yes!”, then we understand your pain (literally and figuratively). True, starting up a sport or workout is really difficult, especially if you’ve never had experience in doing so.

However, there are some exercises you can do, to get it good shape without having to worry about getting tired. In this article, we’ll give you five super-easy workouts that you can do that won’t make you sweat. Not only will you start getting in shape afterwards, but you’ll also begin to enjoy doing it for the long run. Let’s get started!

Yoga.

Besides just being a calming stretching routine, yoga has some incredible benefits that can help you get in shape while also improving your health. Stretching areas such as your back, legs, shoulders, and so forth lead to increased flexibility, so that you can move more easily around the house and go on with your day-to-day activities without feeling tense or tight.

yoga

    It also enhances your posture, so no more of that awful slouching position! In addition, yoga has also been shown to lower heart rate, decrease inflammation and stress levels, and also give you that energy boost when you’re feeling particularly sluggish during the afternoon slump; it has also been shown to build immunity, so as to prevent sickness, and also fight against depression.

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    Mentally, it increases positive feelings while it also makes you feel more calm and in control of your body. So don’t wait a minute longer ; get a yoga mat, and start doing those stretches!

    Light jogging.

    light-jogging

      Granted, you might think any form of jogging, let alone running, is too much of an effort, let alone making you sweat by the first half-mile. While there’s a little bit of sweating involved in jogging, it’s nowhere as near as that of high-intensity, long-distance runs. Better yet, you don’t necessarily have to continuously jog to get the health benefits; even pairing it with some power-walking will do the trick!

      In other words, light jogging means going at a pace which exerts 50 percent or less of your energy; doing so will not only make you less likely to get tired easily, but also help you run longer distances, thereby burning more calories and whittling that waistline. Even better, it can be done anywhere: you may choose to go for a light jog around the block or do a few laps around the track.

      Either way, you’re moving your body without having to exert too much energy while also getting the cardiovascular benefits from doing so. Pretty soon, you’ll have toned legs in no time!

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      Line dancing.

      line-dancing

        You might associate line dancing with country music and, especially if you’re not particularly a fan of the music genre, you might be put off by the idea of dancing to it. While this specific activity certainly has had its roots in country music, it has over the years evolved to encompass other types of music, from jazz to pop to even Salsa.

        Nowadays, there’s a variety of different music that you can line dance to, while also not having to worry about sweating profusely at the end. Essentially, line dancing has only a few positions, called “walls;” they determine which direction you face, as well as how often you switch from side to side.

        Ranging from the one-wall dance to the four-wall dance, you can perform a multitude of creative steps while also enjoying the music and company. Line dancing is also a social thing, so you can also even make friends with fellow line dancers in the process!

        Tai chi.

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        tai-chi

          Known as the “slower version of martial arts,” tai chi is a type of exercise that originated in China and combines sport with dance to create an elegant flow of self-expression, while also promoting health benefits in the process. Just like with yoga, tai chi helps to alleviate stress and depression, and it can also even reduce chronic pain in the muscles and joints, which is especially useful as you get older.

          It also provides increased flexibility and also better balance so that you can strengthen your core muscles and keep your body stable and able to take on any forces that might knock you down- literally and figuratively.

          Besides its physical benefits, tai chi offers improved mindfulness, so as to keep you calm and concentrated; it’s a great way to detach yourself from other activities (e.g. work, chores, paying bills, etc.) and instead focus on the moment of practicing an art that allows you to express yourself without judgment, as well as offering many rewards for being patient and strong-willed in body and mind.

          Pilates.

          pilates

            Many of us have probably heard the word “Pilates” tossed around everywhere in the fitness world, but just what is it exactly? In essence, Pilates is a type of exercise that targets certain areas of the body—the core, back, joints—in low-impact way. Specifically, it focuses on workouts that enhance flexibility, promote muscle strength, and even improve your back posture.

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            Even more so, doing Pilates doesn’t require you to get a lot of equipment, as you only need a solid, stable mat for just about any exercise for this particular one. You might find that many hard-core, professional athletes do Pilates on the side to complement their training sessions, but don’t let them intimidate you into doing it yourself.

            In fact, anyone from a beginner to a professional can take part in Pilates, with varying workouts geared towards your level. With that said, give it a go; you won’t regret it!

            Take-away message

            If you hate the idea of sweating while working out, then you don’t have to let that stop you from getting in shape. There are many workouts that result in minimal sweat while also working out your muscles efficiently. From yoga to light jogging to tai chi, the possibilities for getting into good shape with less sweat are endless.

            Featured photo credit: 5 Super Simple Exercises That Won’t Make You Sweat via causeiloverunning.com

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            Teacher, Runner

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            Last Updated on May 22, 2019

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

            One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

            In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

            Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

            1. Cat Camel Stretch

            Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

            Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

            Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

            Here’s a video to guide you through:

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            2. Go for a Walk or a Run

            This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

            Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

            The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

            Also, you are helping your heart to stay healthy and keeping your blood pressure low.

            Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

            3. Jumping Jacks

            Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

            Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

            4. Abductor Side Lifts

            Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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            Do about 10 to 15 raises for each side like this:

            5. Balancing Table Pose

            This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

            Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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              6. Leg Squats

              Not just legs are involved but also hips and knees.

              Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

              The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

              7. Push Ups

              You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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              An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

              Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

              This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

              8. Bicycle Crunches

              There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

              Watch the video to see how this is done correctly:

              9. Lunges

              Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

              Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

              This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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              10. Bicep Curls

              You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

              Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

              Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

              Here’re some important notes before you start doing this exercise:

              Try to do one or two sets of about ten repetitions for each arm and then switch arms.

              These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

              You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

              Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

              More Articles About Exercises for Beginners

              Featured photo credit: Unsplash via unsplash.com

              Reference

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