The quick answer is: the one you’ll do. Moving your body is so important. Exercise can help you loose weight and improve your energy and mood. It’s common to hear people talk about how much better they feel when they get some exercise. Getting more oxygen into your blood and getting moving is so good for you muscles and bones. It is also good for your brain and memory. It is even good for your skin. Below are 5 types of exercise that you can do at home or in a hotel room, and maybe even in your office if you work outside the house. Turns out some of the simplest exercises, are some of the best types of exercise for you.
Walking
Walking 30 minutes a day is one of the healthiest things you can do. Walking can help you lose weight and de-stress, maybe even lowering your blood pressure. It can also help you reduce your risk of many chronic diseases. It is one the best and easiest things you can do for your health. If you have a chance to walk with someone whose company you enjoy, your mood will improve.
If you’re by yourself, you may want to focus on your breath and take a long slow deep breath in to the count of two, and exhale slowly to a count of four. Another variation on breathing can turn your walk into a breathwalk meditation. Begin a breathwalk meditation session by walking at a normal pace and concentrating on breathing, feeling your diaphragm move up and down. Coordinate your breathing so that you inhale with four steps, then exhale with four steps. Continue for at least one minute. Inhale through your nose with four short puffs coordinated with four steps, taking in more air each time until your lungs are full. Exhale using the same process. Continue the cycle for 5 minutes, then take a break for 3 minutes to breathe normally and walk at a regular pace.
It’s always best to walk outside of possible. Even if you’re on sidewalks, there will likely be some unevenness and/or steps. This will help you strengthen your core and abdominal muscles. If it’s the dark time of the year where you live, getting out for a walk during the day, may help you avoid any signs of seasonal affective disorder (SAD).
All in all, walking is one of the best types of exercise for you. If your day is busy, consider getting some more steps in by parking further away from your destination. Or take the stairs instead of the elevator. Or get a step monitor and challenge yourself to get those steps in.
Squats
Squats are often overlooked. Even though they are simple, they are an incredibly healthy movement. They utilize almost every muscle in your lower body at the same time. Squats can help prevent lower back, hip, knee and ankle injuries. They also boost flexibility and balance and enhances the communication between the brain and muscles. I find that if I focus and do deep squats, so that my quadriceps are parallel to the floor, and do them fairly quickly, my heart rate quickly rises.
When I travel, time seems to be in short supply. I do an exercise that Dr. Joseph Mercola recommends in his Nitric Oxide Release Workout. One of the four movements in the workout are squats. If I really do them good and deep, I am pleasantly sore. I do this before I take my shower in the morning because I usually end up sweating a bit. And I do 20 repetitions of the 4 movements each time through, and I typically do 3 sets. Here is the video of him explaining the exercise: https://www.youtube.com/watch?v=tZgqVkXC57o
Planks
Like squats, this simple movement can result in great gains to your fitness. In is simplest for you hold your body (the trunk portion) off the ground, making sure to hold it in a straight line, while on your elbows. It may look easy, but holding the position takes strength and endurance in your abs, back, and core. It is phenomenal for the core, but it also works your hamstrings and glutes and hamstrings, helps support proper posture, and even improves balance. If you’re new to this exercise, you can start with holding the position for 30 seconds and work your way up to 60 seconds. There are a ton of free videos available if you’re new to planks.
The very easiest version is done leaning against a wall. After that position is mastered, you could transition to holding your arms straight or bent on a couch or bed. Then progress to the floor when you’re ready. Once you’re there, the sky is the limit in possible variations. You can alternate leg lifts, or move each leg out to the side and back. There are also plank-jacks. You can make it harder by raising your feet up higher by using a bench or exercise ball. Then walk your hands around in a circle by keeping your feet stationary. And finally, there are side planks which emphasize muscles along the side of your body. There are variations for those too like lowering your hips up and down, or raising your lower leg up and down in front of your body.
Some people are so into planks, they will have a random competition with someone to see who can hold a plank the longest. It’s very popular because it one of the best types of exercise you can do for your core.
Push Ups
Another simple, but effective exercise. Push ups activate nearly every muscle in your body simultaneously. The forearm muscles, biceps, and triceps all have to work together. While it may seem like your muscles are constantly contracted, there is some stretching happening at the top and bottom of each push up. And because you’re engaging large muscle groups, you heart must work harder to deliver blood to muscle tissue, making it an effective cardiovascular workout.
Similar to a plank, your core is engaged the entire time you are doing a push-up. Having strong core muscles will help improve your posture. Push-ups also strengthen the shoulder muscles which can provide protection against shoulder injuries. Done properly, both planks and push ups will strengthen your lower back. This means don’t let your lower back droop. Pull your belly button up and in so that your back is as straight as a board and your core is fully engaged.
And like planks, there are a ton of variations. If you’re just starting out, you can do the same progression that I described for planks. Once you’re strong and able, you can vary the width of your hand placement. With narrow hands and keeping your elbows in, you will be working your triceps. With a wide spread hands, you’ll be engaging the shoulders more. You can also have your hands at different heights or your feet raised up off the ground on a bench or ball. Again, you can find a ton of variations on the internet. So basic, but one of the best types of exercise you can do.
Stretching
Stretching helps warm up the muscles before exercise and help reduce the risk of injury. It also helps flexibility and joint range of movement. Because blood flow to the muscles is increased during stretching, nourishment is brought to the muscles and waste by products from the muscles are carried away. Having a full range of motion in your joints and muscles helps with balance and coordination and can help prevent injuries from falls or other mishaps.
There are lots of theories about the best way to stretch. In general, you don’t want to do an intense stretch without first getting the body moving and warmed up. Just 5 minutes of walking or a low intensity exercise can do the trick. You’ll need to hold a stretch for at least 30 seconds to allow the tissues to lengthen safely. Bouncing is not advised as it is thought to cause tiny muscles tears. Breathing deep helps get oxygen into the blood stream and to the tissues. Doing 5 minutes of stretching before your more strenuous exercise routine and then again afterwards, will help you stay flexible and well balanced.
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