If you find the typical scene at the gym a bit intimidating, there are other physical activities you can engage in to boost your health. Taking a 30-minute brisk walk every day is a great way to start. But there are other more intense forms of exercise that will improve your health by burning excess fat, enhancing your range of motion, protecting your joints, improving your balance, and enhancing blood circulation in your body. Here are 5 of the best exercises you can do without visiting the gym.

  1. Swimming

Swimming offers the best return on your exercise investment. Some experts even call it the perfect workout. While you are swimming, the upthrust of the water provides support that relieves pain in your joints and allows you to move them with less discomfort. That is why swimming is great for people who suffer from arthritis pains. For improved cardiovascular health, you should also try lane swimming. Try swimming across the pool about 6 to 8 times daily using just one style per day.

  1. Cycling

Regular cycling can boost your heart rate and decrease the risk of developing any heart- related disease. Cycling makes use of large muscle groups in your lower limbs and this burns a lot of calories in addition to improving your cardiovascular fitness. In addition, regular cycling strengthens the bones, improves your balance and coordination, enhances joint mobility, and increases the strength of your muscles.

  1. Pilates

Pilates is a type of physical exercise that concentrates on flexibility, breathing, strength, core stability, posture, balance and control. This method, developed by Joseph Pilates in Germany in the early 1900s is now commonly done with physiotherapy to treat various types of injuries, especially those of the back and neck. Pilates is particularly effective in relieving low back pain. Although most Pilates exercises are administered through trained personnel, there are a lot of physio and Pilates videos that you can use to learn how to do Pilates exercises at home.

  1. Strength Training

Strength training helps to keep your muscles strong. Lifting light weights will not make you grow large muscles overnight, so you should not think that this kind of exercise is only for masculine muscle builders. Strength training will help you to make use of several muscle groups that you may not use regularly so that their strength does not diminish over time. As you use these muscles, you will also burn more calories and maintain a healthy weight.

  1. Running

Jogging regularly for at least 30 minutes every day is one of the best ways to keep fit. But you could improve the health of your heart dramatically by practicing intense running for short intervals. Beginning with just 10 seconds, you should try to sprint or run up hill as fast as you can. Then rest to regain your breath before you try at least 3 more 10-second intervals of intense running. This way, you will use up some of the glycogen stored in your muscles and enable your body to burn fat faster.

Engaging in at least one or more of these five exercises for just 30 minutes every day will boost your health rapidly. However, you should consult your doctor or a certified physical trainer before you embark on a new exercise routine.

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One Comment

  1. Ashok Patnaik says:

    The author should re-think their advice on running. Unless one is an experienced runner, running should be at a moderate speed where one feels just slightly pushed. It is better to run at a moderate speed for long periods (aerobically) than to run fast for short intervals (anaerobically). Sprinting, especially up hills, should only be for experienced or regular runners, not beginners.

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