Advertising
Advertising

10 Most Effective Ways of Exercising and Staying Fit

10 Most Effective Ways of Exercising and Staying Fit

In today’s world, it is essential to stay fit and in optimum shape, both physically and mentally. It helps you with coping with all the rigors of the day and can keep you from imploding. Although due to the nature of our jobs, we hardly find it hard to engage in activities that increase our fitness, the goal of staying healthy isn’t that hard to attain. With the steps below, you can work around your schedule and achieve maximum physical and mental fitness:

1. Exercise

Exercise is probably the most important factor to be considered in getting physically fit. Cardiovascular exercise helps to bolster the heart and lungs, strength training helps to develop the various body muscles and stretching helps to reduce the risk of injury and muscle cramps by increasing joint and body flexibility. Exercise also improves blood circulation and aids the quick and regular expulsion of waste products from the body. No matter how strange and seemingly regimented, you should have a regular time for thorough bodily exercise. Without it, fitness will only be a goal and will never really come to fruition.

2. Eat Right

Recent studies have revealed that about 80% of any fitness objective depends largely on your diet and food intake; whether weight loss, muscular and cardiovascular development or preparing for an upcoming sporting event. Consuming an ideal mixture of fresh carbohydrates, proteins and body-friendly fats will give you the energy required to support your campaign for fitness and has the potential to begin revealing positive results quite rapidly.

For the most part, when coaching clients through weight loss and definition, I will advise eating three meals and two snacks to help keep your metabolism burning at a constant rate. These snacks should fit into your feeding regimen; snacks that contain too much fat could disrupt your diet and inject too much fats into your system.

Advertising

When planning meals and cooking, pay much attention to the labels on food cans and packs for the content and percentages of carbohydrates, proteins and fats embedded in them. You should aim for numbers revolving around:

– 45% Carbohydrates: These should be organic and starch-free. There should also be an absence of genetically and chemically enhanced products (e.g. pasta)

– 30% Protein: Proteins are complex amino acids. Most preferably low-fat versions of meat and fish, organic milk and soy beans are also awesome providers of protein.

– 25% Fats: Nuts and seeds are great sources of ideal fats and oils, as well as avocados and oily fish.

Advertising

3. Keep Yourself Constantly Hydrated

Hydration is a major key to staying in optimum health. As numerous reports and studies have shown, the brain, much like the Earth itself, is made up of about 70% water content.

A major question that is asked by people and fitness nuts is how much water intake is ideal for staying healthy. The truth is that the amount depends on the person; the minimum amount of water that should be consumed by a normal adult is about two liters of water a day. However, a little bit of math will help you find a more personal amount that will fit your body:

Body weight (in Kg) x 0.03 = minimum amount of water intake

When you calculate this number, it might seem like you have to take an enormous amount of water daily. However, the amount is essential in order to wash out the excess salts and harmful toxins in your body. It will also aid in the body’s respiratory and muscular recovery from draining exercise.

Advertising

4. Get Enough Sleep

Due to the nature of our jobs, it seems like quite a number of people have forgotten what it means (or how) to relax. We often find ourselves carrying stress and tension deep in the bowels of our muscles, although many a time, all we really need to do is lie down for a while and allow our muscles and brains to take a time out to relax, process and clear our minds of all the conflicting thoughts.

When the body is in a relaxing state, it is able to repair itself, especially after prolonged periods of exercise. Another importance of rest is that it will relax the mind, giving you the ability to focus more (mentally). Being mentally focused is almost of equal importance as the entire exercise itself. To achieve any life goals you must be focused and well-rested. As a life goal, fitness is no exception. Regular and sound sleep is one of the ways to keep healthy so every now and then, carve out some time to slow down and rest.

5. Consistency In Exercise

Fitness doesn’t come easily. It takes consistent practice and won’t just come after a few visits to the gym every month. To stay in full fitness, you need to have and follow a strict exercising regimen. You should also operate in moderation. Over stressing your muscles could cause a dilapidating breakdown. Don’t be too eager to bet fit that you push your body over the edge.

6. Don’t Joke With Breakfast

You’ve probably heard that breakfast is the most important meal of the day. This saying is actually quite true. No matter how busy you become, you should always have some time for breakfast. It wakes up and sharpens your brain for the day’s challenges and provides your brain with the nutrients necessary to continue daily functions. An ideal breakfast also ensures that your body has enough juice in the tank for optimal performance. Eating breakfast enables you to maintain regular blood sugar levels and an ideal body weight, mostly because with enough sugar in your bloodstream, you are less likely to overindulge later in the day.

Advertising

7. Participate In Aerobics

Aerobics is a way of exercising that’s fun to do. Mainly dancing, aerobics harnesses your concentration into exercising and being more physically active in a way that won’t make you notice when time is fast spent. It combines rhythmic aerobic movements with muscle stretching and muscular development routines with the ultimate goal of improving all elements of fitness; strength, cardiovascular improvements, etc. It’s also really enjoyable.

8. Yoga

Yoga is an excellent way to calm the mind and stretch vital muscles in the body. With yoga, your mind becomes clearer and your body becomes more loose, lighter and flexible (of course). T combines both physical and mental exercise in a serene and peaceful environment. When your brain feels stressed, yoga cold be a good outlet to ease stress.

9. Walk More

A simple walk, although it seems little or infinitesimal, could go a long way in improving your overall fitness. It can help your body stay svelte, alleviate your fat and cholesterol levels, strengthen your bones and keep your blood pressure in a good range. It could also lower your risk for a number of diseases (heart-related conditions, for example). Another advantage of walking is that it’s excellent for multitasking purposes; you can engage in it while getting ready for the day’s work or performing some other task. Also, a number of studies have shown that walking and other physical activities can help clear the mind, engage the brain and improve memory retention.

10. Do More Of Swimming

Swimming is one of the best workouts. It has a plethora of advantages. For one, it eases joint strain as the water’s density relieves your joints of any pain and enhances fluidity. Recent research has also found out that swimming can improve your state of mind and put you in a better, more welcoming mood. It also helps you burn unnecessary calories, fats and improves your cardiovascular strength. For more than one reason, swimming is advantageous to every human being.

More by this author

Tanvir Zafar

The founder of ISU Technologies, passionate in writing about entrepreneurship, work and technology.

20 Best Places to Work for a Great Career in 2019 How to Be Innovative and Creative at Work 15 Best Books for Entrepreneurs to Start Reading Right Now 8 Powerful Reasons to Love Your Enemies 22 Team Building Activity for Work That Are Fun and Encourage Creativity

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

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:

Advertising

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]

Advertising

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.

ablab

    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.

    Advertising

    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.

    Advertising

    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

    Read Next