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12 activities to keep you fit every day

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How to make your fitness workout really effective.

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Fitness experts suggest that adults require around 150 minutes of physical activity every week if they want to remain healthy. Therefore, it is advisable to incorporate physical activities into your daily routine. Additionally, you will need to eat a healthy diet consisting of a lot of fresh fruits and veggies, lean proteins, and whole grains. No matter how busy your schedule is, you should not allow exercise to be the first thing that gets off from your busy schedule. You should learn how to make your workout really effective.

  1. Exercise in some quick spurts

In one study, it was noted that people who engaged in 4 splints in a day, lasting for a period of 30 seconds each enjoyed the same cardiac health benefits as those who engaged in moderate exercises for a period of 40 to 60 minutes. In order to increase your heart rate, you can jump a rope for 3 minutes or splint blocks in a sporadic manner.

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  1. Swimming

This is one of the most perfect physical exercises that can help to remove the strain on your body and to move the body in a more fluid way. Swimming is a perfect exercise for people suffering from arthritis as it doesn’t bear a lot of weight. According to research, swimming can also help to improve your mental state and leave you in a better mood. Another good option is water aerobic. The classes can assist you to not only burn calories but to also tone up.

  1. Strength training

Lifting weight will not cause your muscles to bulk up but it can keep them strong always. If you are not using your muscles, they will end up losing strength over a period of time. Muscles can help you to burn calories. When you have more muscles, this will help you burn more calories and therefore it becomes easier for you to maintain your weight.

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  1. Walking

This is a simple but powerful workout that will help you to remain trim while improving the level of cholesterol, strengthening bones and ensuring that your blood pressure remains in check. This can also help to improve your mood while lowering the risk for various diseases such as heart diseases and diabetes. Expert says that walking and other kinds of physical activity can improve your memory and resist memory loss that is related to aging.

  1. Kegel exercises

These are exercises that can help you to not only look better but to strengthen the floor of the pelvic muscles that support your bladder. When you have strong pelvic muscles, this can help to prevent incontinence.

  1. Do household chores

Many of the household chores that we engage in qualify as a form of exercise. Raking your yard or even cleaning the house is a form of physical activity. The same applies to dancing in the ballroom and playing with your kids. The most important thing is to ensure that you are doing the same form of aerobic activities for a period of 30 minutes in a day.

  1. Use the stairs

Instead of taking the elevator, you can use the stairs. This little change can help you to stay fit without having to set aside some specific time for exercising.

  1. Get more active

If your idea of fun is a date dinner in the fine restaurant, you can consider a more active way of bonding such as hiking, mountain climbing or even dancing. If you are searching for more ideas that will help you to remain active try essay writing help.

  1. Become a coach

You can search for a youth league within your area and ensure that you put to good use your old athletic skills. Teaching athletic techniques and running laps will help you to keep your heartbeat up. This is also a good strategy if you don’t like running on the treadmill.

  1. Exercise your dog

This is among the simple and effective workouts that you can incorporate in your daily life. By exercising with your dog, you will keep your legs and arms pumping. In one study that was conducted in Canada, it was noted that dog owners would spend around 300 minutes every week in a physical activity that was related to their dog. Even if you don’t have a pooch, you can help to exercise your neighbor’s dog or even volunteer at a local animal shelter.

  1. Stand more at work

The workplace is one area that has contributed most to our sedentary lifestyle. This is why you need to think of a physical activity that you can engage in while working. This could be a stand-up desk that allows you to work while standing. Standing the entire day will help you increase your leg strength and endurance. It also puts more strain on your body as compared to sitting and therefore, helps you to burn more calories. You can also replace your chair with an exercise ball. You can get an assignment writing help if you don’t have enough free time for workout.  Once you do it for the first time, you would not want to sit all day and standing will become a habit.

  1. Watch TV while exercising

You do not have to sit idly on the couch while watching your favorite TV show. You can make some big strides by remaining active when watching TV. You can engage in pushups, jumping jacks and other moves that will help you to more.

Author’s bio:

Robert Everett is a writer that consistently writes for educational platforms on themes that are related to his sphere of interests. He holds a degree in literature from the University of Cambridge and for some time he attended an internship at his school that helped his to understand a lot about education.

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About the author


Editor in chief is Linda Hohnholz.