As the holiday season is here, skipping your workouts isn’t an option. Remember, where there’s a will, there’s a way. No matter where you are, health should be your top most priority, and the good news is it only takes 30 minutes a day to stay reasonably fit.
Subin Babu, Dubai-based fitness expert and cofounder of Restart Fitness, suggests some exercises you can perform anywhere anytime to improve your overall wellbeing.
1. Burpees: Start in a standing position and then drop to the ground into a push-up position. Jump your feet back up toward
s your hands, then explosively jump into the air while raising your hands overhead. Repeat for a set number of reps or time. 2. Jumping Jacks: Start in a standing position with your feet together and arms by your sides. Jump with your feet out towards the sides whi
le simultaneously raising your arms overhead. Jump back to the starting position and repeat for a set number of reps or time. 3. Squats: Stand with your feet shoulder-width apart. Bend your knees and hips, pushing your hips back as if sitting down into a chair. Ensure your knees stay in line with your toes and your weight is on your heels. Stand back up to the starting position and repeat for a set number of reps.
4. Push-ups: Start in a plank position, hands shoulder-width apart and legs extended behind you. Lower your body towards the ground by bending your elbows, then push back up to the starting position. Modify by performing the exercise on your knees or against a wall if needed.
5. Plank: Get into a push-up position, with your forearms on the ground instead of your palms. Hold this position for a few seconds, ensuring your body forms a straight line from head to toe. Engage your core and don’t let your hips sag or raise too high. Hold for a set amount of time, gradually increasing the duration as you become stronger. Remember to warm up before performing any exercise and consult a healthcare professional before starting a new workout program, especially if you have any pre-existing medical conditions. With these exercises, you can enjoy a full body workout from the comfort of your home or the beauty of the outdoors.
To stay consistent, challenge yourself, and embrace the benefits of a healthy, active lifestyle.
1. Exercise: Incorporate at least 30 minutes of exercise into your daily routine. This can include activities like brisk walking, jogging, cycling, swimming, or even at-home workouts.
2. Stretching and warm-up: Before engaging in any physical activity, ensure you warm up your body and stretch your muscles. This practice helps prevent injuries and muscle strains. Dynamic stretches like leg swings or arm circles followed by static stretches can improve joint mobility, increase blood circulation, and enhance muscle performance.
3. Stay hydrated: Hydration is crucial for optimal physical performance. Ensure you drink an adequate amount of water throughout the day and especially during exercise.
4. Get sufficient sleep: Prioritizing quality sleep is often overlooked in the realm of fitness, but it plays a crucial role in maintaining a healthy lifestyle. Aim for seven to eight hours of sleep each night to recharge your mind and body. Quality sleep supports muscle recovery, improves cognitive functions, enhances concentration and memory, and boosts overall mood and productivity.
