Awesome Health Benefits Of Regular Exercise

Hi, today I am talking about health benefits of Regular exercise. I think you know what is the meaning  of doing exercise. But I believe you can get more benefits if you understand it more deeply.

It is a universal and true thing about fitness that to remain fit, you have to eat well, sleep well, and most importantly exercise daily. Otherwise You can become obese and sick, really Sick.

BUT WHAT ABOUT YOUR LAZINESS?

To wake up early is the most difficult task for some of our friends, isn't it? I am sure you agree with me. But to get a good physical health, first of all you need to leave your laziness. You may be agree with me that your laziness is the first main obstacle to get your Dream Physical fitness level. It is better to leave your bed early and starts warming up your body.

WATER, WATER & WATER:

Drink a glass of Mild warm water when you wake up. It will activate your metabolism and hydrates you. Drinking water early in the morning also remove bad particles from your body.

EXERCISE OF ANY TYPE:

There are plenty of exercises you can do at gym or at home. Body weight exercises are great, especially when you have a busy schedule. You can do body weight exercise at your home or You can join your nearby gym. In my view you should join gym for better and faster fitness result.

There are many different forms of exercising like yoga, with gym equipments, body weight, dancing, swimming etc. All these methods can get you fit If you do regularly.

DO YOU WANT WEIGHT LOSS?

You must understand that fat burn and better flexibility can achieve through regular exercise, eating good food and better sleep. You should stop smoking and drinking (alcohol) immediately because these are harmful to your body.

Here are the BENEFITS of regular exercise.

1. Your weight will be reduces and you can get your fit body.

2. Your stamina will improve like never before.

3. Your muscle mass improve as well as your bone density. You will feel stronger.

4. Your immune system will strengthened.

5. Better physical flexibility.

6. Attractive physical appearance, hence your confidence will improved.

7. Better Cardio vascular health.

8. Diseases can't get you easily due to good immune system.

9. Better brain health.

10. Better sleep quality.


BOTTOM LINE:

I bet you understand the benefits of regular exercising. It took only 15 to 30 minutes daily. Good food and good habits are also important for yours physical health, actually good eating habits are equally important like regular exercise. Click here to read about good eating habits and their results on your body.

7 Body Weight Exercises You Can Do At Home At Any Time

Body weight exercises are great for weight loss and physical strength gain. it can be done at home at any time. It does not require gym equipments. 

Working men or women found beneficial doing body weight exercise as it saves time and requires less space. It hardly took 20-30 minutes and helps to achieve your weight loss and fitness goal.

Healthy food is must while doing exercise. Your calorie intake decides whether you are losing weight or gaining. Include healthy food like fruits, vegetables, juices and avoid oily or junk food.

Here are the 7 body weight exercises you can do at home at any time:-

PUSH-UP

image source:- popsugar

Push up is great for your total body fitness. It includes shoulder, chest, stomach and legs.

It is good to do 10-12 reps of 3 sets. It strengthen your full body.

1. Lie down on the floor with face downward.

2. Put your both hands on the floor shoulder width apart.

3. Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side.

PLANK

Plank is a wonderful exercise which works on your core muscles. It tighten your core area effectively. 

1. Lie down on the floor with elbow bends and head towards the floor as shown in the image.

2. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

LUNGES

image source:- pinterest

Lungs targets on quadriceps muscles. It also benefits to glutes, hamstrings and core muscles.

1. Put your feet together and arms resting comfortably by your sides.

2. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor.

3. Return your original position and repeat with other leg.

SQUAT

It is one of the easiest and best exercise. This works on all your lower body and build strength.

1. Stand on your feet with shoulder width apart.

2. Bend your knees at 90 degree, hold and back to original position.

JUMPING JACK

It involves jumping to a position with legs spread wide and hands touching overhead, then return in a normal position. 
Jumping jack pumps up your heart rate and works on full body. A good one to burn some calories.

LYING HIP RAISE

1. Lie on your back on the floor with your knees bent and your feet flat on the floor.

2. Place your arms out to your sides at a 45-degree angle.

3. Then raise your hips so your body forms a straight line from you shoulders to your knees. 

4. Pause for 3-5 seconds as you keep your core braced and continue to squeeze your glutes then lower body back to the starting position.

Lying hip raise improves the sitting posture and reduces the back pain.

SPINAL BALANCE

1. On your hands and knees, with a straight, activated back.
2. Slowly lift opposite arm and leg, keeping both straight, until they align with your core.
3. Hold at the top for about 5 seconds and then slowly lower back down.

Spinal balance exercise improves the flexibility in spine and overall physique.

Read More:- Simple Yoga For Weight Lose - Top 5 Asana

Best Body Weight Exercises Busy Moms Can Do At Home

Busy Moms have a very tight morning schedule. Get the shower, make the breakfast, get the kids dressed and drive them to school, grocery shopping, kitchen work etc. All this work completed before 9 am. It is totally different from a 9 to 5 job. Actually, it is much more hectic and stressful.

In the busy schedule like this, women gains weight and struggle to get control on it. They have a million things to do in a single day. How can a woman manage its fitness in this busy schedule?

Going gym is also a very tedious task for a busy woman. Only a thought of going gym can give them stress. Also, who has the time to go gym?

This is serious but true that the stress of a busy mom can lead to some serious health risks to them. If going gym is not possible then don't worry about it. You can do some awesome workouts for your whole body at home without gym equipments. It just required your commitment towards your health and a few minutes to do that. 

Push-Ups

image source: food.ndtv.com

Push ups exercise performed by raising and lowering your body using the arms. It is an multipurpose exercise and works on your full body at once. Push ups has so many variations but regular push ups are the best, especially for busy moms. You can do it practically anywhere without any equipments.

How To Do Push Ups?

• It is very easy to do Regular push ups.
• Start on your hands and knees like the above picture.
• Place your hands wider than your shoulders and your knees should be behind your hips. 
• Curl in your toes and lift your knees off the floor, your body must be straight now. 
• Next, bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle. 
• Finally, push on your hands to lift your chest and hips back into the starting position. This makes 1 repetition of the exercise.
• Repeat this exercise 3 times, means 10 repetition X 3 times.

If you find it hard initially, you can modify this exercise. To do that, leave your knees on the floor (ensure your knees are behind your hips). It is important to keep your chest and hips in one line all the time. See the image below for reference.

image source: quora

Do small repetitions and slowly build your strength. In a few weeks you can increase your repetitions as much you are comfortable.

Regular or knee push ups are great for your full body. It works on your abdominal, deltoid, chest, back body, triceps, forearms, biceps, joints and tendons. 

It is highly recommended and effective exercise busy moms can do within a few minutes.

Squats

image source- quora

Squats is an another wonderful exercise. You can do it at home without any equipments. 

The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered an important exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

How To Do Squats?

• Place your feet hip-width apart. 
• Bring your arms forward, hinge at the waist and sit back (see the image above).
• Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor. 
• Return to the standing position by pushing on your heels and lifting your chest. This is 1 repetition.
• Repeat this exercise 3 times with 10 repetitions in each.

You can do some more variations in squat exercise. 

You can lift light weights in your hand and face them towards the floor while doing squat.

You can hod a barbell behind your shoulders while doing squat.

Tricep Dips

image source- quora

This is a simple exercise which works on your triceps muscles. The triceps are a small muscle of the upper arm, opposite the biceps. Triceps dip also works on the core muscles.

How To Do Triceps Dip?

• First, sit on the floor and place your hands on the floor behind your hips and directly below your shoulders, as shown in the above image. 
• Bend your knees, place your feet under the knees and lift your hips off the floor. This is the starting posture. 
• Bend your elbows and lower your upper body, just before the hips touch the floor. 
• Extend your arms and push on your heels to return to the starting position.
• Repeat 10 repetition, 3 times.

Triceps dips also has some variations. You can use a chair instead of sitting on the floor to get additional movement while lowering your hips.

In the upgraded version of triceps dips, you can raise one leg in the air while doing triceps dig. This makes your body to work more on the core muscles.


You can do these exercises at home without equipments. These are highly effective and works on your full body. These will help you to loose some body fat and build your confidence. Just remember to do some warm up body movements before doing any exercise. Include a healthy diet and keep doing exercises to get a wonderful fit body. Busy moms can take care of their fitness with these best body weight exercises.

Resources:

1. https://en.wikipedia.org/wiki/Push-up
2. https://en.wikipedia.org/wiki/Squat_(exercise)