Exercising regularly can be a difficult habit to acquire. Many people have busy lives and struggle to find time to add in a gym session or a daily run. However, exercise and physical activity are beneficial for maintaining mental and physical health and should not be neglected. Here, we explain some of the easiest ways to incorporate exercise into your daily or weekly routines, so you can reap the benefits without committing large amounts of time.
Just 10 Minutes
The body needs physical activity, but you don’t need to exercise for hours on end. Any activity is better than nothing, so even if you are short on time, try and squeeze in a 10-minute session. A brief burst of exercise is ideal for when you are feeling sluggish, both mentally and physically. You can do a variety of exercises for 10-minutes, such as:
- Burst-training or HIIT-style workouts, where you complete quick, intense exercises designed to get your heart rate up.
- Yoga or Pilates exercises – perfect for stretching and calming the mind.
- Walking or jogging – even brisk walking for 10 minutes can raise your heart rate and get some fresh air.
Make It Fun
Rather than forcing yourself to do something you don’t enjoy, tie in exercising with activities that you find enjoyable. Whether you like playing sport, dancing, or cycling, make it a regular hobby. If you try and make it a part of your regular routine, you will look forward to it and it will help to get you into the groove of regular exercise.
Set Short-term Goals
It can be a long road to getting in shape, so break it up into manageable tasks to make it easier. If you have a specific goal, it is easier to stay on track and pushes you to keep going. Even if it is something small, like doing 10 push-ups a day, setting yourself goals can help you stay motivated to keep going.
Involve Friends and Family
Finally, involving friends and family can help to make exercise more enjoyable. You can plan little trips out with friends, such as going for hikes, or even invite members of your family over for a family workout session. Encouraging one another can help keep you all motivated and it adds a bit more fun.
These simple steps can help you gradually incorporate exercise into your routines and make it a better habit to stick to. Even just 10 minutes a day can make a difference to your physical and mental health, so why not give it a try?
What are some examples of easy exercises for beginners?
1. Walking
2. Swimming
3. Stretching
4. Bodyweight Squats
5. Wall Push-Ups
6. Seated Rows
7. Hamstring Curls
8. Lunge Walks
9. Steps and Knee Lifts
10. Glute Bridge
What are some beginner-friendly exercises to do at home?
1. Bodyweight Squats – Stand with your feet slightly wider than hip width apart, and then lower your body down until your thighs are parallel with the floor.
2. Push-ups – Place your hands just outside of shoulder width apart and lower your body down until your chest touches the ground.
3. Lunges – Step forward with one foot and lower your body until your front thigh is parallel with the floor and your back knee is close to the ground.
4. Plank – Get into a push-up position, but rest your weight on your forearms instead of your hands. Hold the position for 10 seconds at a time.
5. Jumping Jacks – Stand with your feet together and your arms at your sides. Quickly jump your feet out wide and swing your arms up above your head. Then, quickly jump your feet back together and swing your arms back down.
6. Burpees – Start in a standing position. Bend your knees and reach your hands to the ground. Jump your feet back into a push-up position, do a push-up, and then jump your legs back up under your body. Jump up into the air, and repeat.
Q: What equipment do I need to do exercises at home?
A: The amount of exercise equipment you will need depends on your individual fitness goals and the types of exercises you plan on doing, but some basic items to consider would be a yoga mat, an exercise ball, free weights, resistance bands, a jump rope, a stability ball, and a foam roller. In addition, some other items such as a treadmill, exercise bike, and dumbbells can also be used for more advanced workouts.
Q: What kind of exercises can I do at home?
There are many exercises you can do at home, depending on your equipment and space. Some popular exercises to do at home include push-ups, sit-ups, jumping jacks, burpees, air squats, mountain climbers, planks, and tricep dips. You can also use resistance bands and dumbbells to do strength and resistance training.
Q: What type of equipment do I need for exercise at home?
A: The type of equipment you need for at-home exercise depends on the type of exercise you are looking to do. For strength training, you may consider investing in a set of free weights, a set of resistance bands, and/or a weight bench. A stability ball and jump rope can also be great additions to your home workout arsenal. For cardiovascular exercise, you might consider investing in a stationary bike, treadmill, rowing machine, elliptical machine, or a stair climber. Lastly, depending on the type of exercise you are looking to do, you may also need some home gym accessories such as a yoga mat, foam rollers, and exercise bands.
