Exercise Made Simple
Easy Exercises
When most people think of exercising they think of expensive gym memberships, complicated workout routines, and exhausting exercise challenges advertised on TV. Since the CDC recommends exercise at least 30 minutes/day most days of the week, exercising might seem like a daunting task. In reality anyone can perform health improving, energy boosting exercises with no equipment at all! Perform these 5 exercises 4 days a week to improve your cardiovascular fitness, build strength, and boost energy:
Walking
Walking may seem too simple to be exercise, but a brisk walk can improve cardiovascular fitness, increase circulation, and help you maintain a healthy weight. Walking is classified as "cardiovascular" or cardio because it increases your heart rate. When doing any cardio, like walking, jogging, or swimming, make sure you challenge yourself enough to increase your heart rate and breathing. Cardio exercise is challenging enough when it is difficult to carry on a conversation, but you can still answer simple questions. If walking is too easy, try walking up hill or jogging. Do cardio most days of the week for 20-30 minutes.
Note: If you are walking to lose weight, keep in mind: if you are an average person (150 lb) walking briskly for an hour (3.5 mi/hr) a day, every day, will lose 26 pounds in a year without making any other changes! To speed up weight loss, combine walking with a low fat diet.
Wall Pushups
Wall pushups are a strength training exercise. Strength training exercises will build muscle and burn calories. To do wall pushups:
- Stand 2 feet away from a solid wall and place your palms on the wall with your arms straight. Your hands should be at shoulder width.
- Lower your chest to the wall and push yourself away until your arms are strait again.
- Do this 10-20 times then rest for 30-45 seconds.
- Repeat the exercise 3 times.
Standing rows
Standing rows are also a strength training exercise. To do a standing row:
- Loop a towel around a vertical pole or column so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole.
- With your feet close to the pole and your hands gripping the towel, lean back while straitening your arms.
- When your arms are fully extended, pull yourself back up. Keep your body stiff and straight during the exercise.
- Do this 10-20 times then rest for 30-45 seconds.
- Repeat the exercise 3 times.
Squats
Squats are another strength training exercise. Squats are one of the best leg exercises! Do a squat by:
- Placing your feet about shoulder width apart.
- With a vertical torso lower your body by bending your knees. Don't go down further than you are comfortable, but make it your goal to lower your body until your thighs are parallel to the ground.
- Using your leg muscles, push yourself back up until your legs are strait. For balance, you can place your hands on a pole or the back of the chair.
- Do this 10-20 times then rest for 30-45 seconds.
- Repeat the exercise 3 times.
Stretching
Stretching should be done after the other four exercises have been completed. Stretching improves flexibility and can help reduce soreness. Stretch all the muscles that you just worked: your legs, chest, and arms. Hold the stretches to the point of discomfort (not pain!) for at least 30 seconds without bouncing. Don't forget to breathe!