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Many people are advised to exercise, and we need to do it in a suitable place with appropriate equipment. In fact, exercising at home is already sufficient. A busy daily schedule sometimes makes us unable to exercise even at home. Busy daytime with work, while the night is filled with sessions with children and doing other household chores. After completing our daily routine, our body feels too tired to do any exercise.
6 Home Workouts You Can Do
According to a study, lack of exercise is one of the main causes of various diseases. When we don’t exercise and as we age, our body will become ‘flabby’ and fat in the body will increase over time. Especially when we eat without following what is recommended by experts. This may not show its effects in the short term. Usually, it will start showing negative effects in the long run. In the long run, the body will become easily tired, lethargic, and susceptible to various diseases if we don’t exercise.
To exercise, you don’t need fancy exercise equipment like dumbbells and the like. Here are some easy home exercises you can do:
1. Jump Rope
Jumping rope is one of the home exercises that can burn a lot of calories in a short period of time. Skipping rope for 15 minutes is proven to have the same effect as running for 30 minutes. In addition, skipping rope can also improve leg strength, agility, coordination and endurance. Not only that, jumping rope is also a good home exercise to lose weight while maintaining a healthy body.
2. Push Up
Push-ups are the most basic home exercise that can activate almost all muscles in the body. Want to build muscles? Do push-ups. Want to flatten your belly? Do push-ups. Want to correct your body posture? Do push-ups. There are so many benefits to doing push-ups. Doing push-ups can strengthen almost all muscles in the body.
3. Jumping Jack
Jumping jacks, or star jumps, are among the popular home exercises because they are very easy to do. Jumping jacks are important because they can improve cardiovascular endurance in the body. By doing jumping jacks, it can improve heart health. It also acts as an agent that can prevent cardiovascular diseases such as diabetes and obesity.
4. Zumba
Zumba provides a full-body workout. From head rolls and shoulder shrugs that loosen the neck and warm up the upper body, to footwork that strengthens and stretches the calves and ankles, this fitness method touches nearly every muscle and joint. Zumba is also a type of home exercise that can help release stress. In fact, some even believe that it is better than therapy. The lively music and free-flowing movements are said to release mood-boosting endorphins.
5. Squat Exercise
Many people think that squat exercises are only for firming the buttocks. Actually, it is more than that. The stretching from doing squat exercises can pump blood throughout the body more smoothly and can improve overall health. The knee flexion and extension in squat exercises can strengthen the muscles in that area and allow more oxygen and blood to flow around the joints. This helps ensure that body limbs are more flexible and strong.
6. Jogging
Jogging is also one of the easiest home exercises. One of its advantages is good heart health. With every run you do, it trains your heart to work and helps good blood flow. It can also indirectly reduce the risk of heart attacks, high blood pressure or stroke.
Effects of Not Exercising
Many people know about the importance of exercising. But, how many actually take the time to exercise even at home? In fact, many make excuses such as being busy with daily tasks and not having time to exercise.
Exercise is not only a free medicine, but it is also very effective in treating and preventing various diseases that can attack us. These are some of the effects if we do not exercise:
1. Prone to Illness
Exercise is closely related to body resilience. According to fitness experts, if you want to increase body resilience, you need to exercise regularly. A sick body is a signal for someone to be more physically active. Among the diseases that can be suffered are high cholesterol, diabetes, and many more.
2. Difficulty Sleeping
If you have difficulty sleeping, it is also a sign that your body needs exercise. When you don’t exercise, the sleep you get may be of poor quality. Therefore, start exercising as it can give you quality sleep. In fact, you will find it easy to sleep and wake up refreshed.
According to a research study, individuals who exercise can sleep 1.25 hours longer than those who are not involved in any physical activity.
3. Easily Fatigued
Individuals who do not exercise will also easily feel fatigued even though they eat enough, drink enough, and get enough rest. This happens when our body is craving movement or exercise at home. A study from a university has suggested that you should engage in exercise at least three times a week for at least 20 minutes so that this activity can increase your energy by up to 20 percent.
4. Feeling Hungry
If we don’t exercise, we will also often feel hungry. Many assume that when a person is not active, they don’t need a lot of energy and this reduces the need for food. But the truth is, when your body is less active, hidden hunger occurs.
The body will feel lethargic and weak. It will also produce excessive ghrelin hormones, which will make us feel hungry more often.
5. Stiff and Tight Body
Do you often feel stiff in the back, shoulders, and waist? This indicates that your body is not getting proper exercise. You need to exercise because when you don’t exercise, it causes your muscles and joints to become stiff. What you need to do is start exercising. Initially, you will feel pain because your muscles and joints need to adapt to physical activity. However, if done consistently, it will become easier. You don’t need to go to the gym, exercising at home is sufficient.
6. Emotional Imbalance
Mood swings or emotional imbalance can also occur in individuals who do not exercise. Body fatigue and frequent fatigue are among the causes of bodily imbalance. By exercising, it can reduce feelings of depression and can also control excessive emotions.
If you feel sad, angry, or fearful without any cause, the lack of exercise may be the answer.
7. Digestive Disorders
Constipation problems are also said to be caused by a lack of exercise. This exercise is important in stimulating the intestines and pumping the digestive system in the body so that the excess is removed and constipation is avoided.
Actually, to ensure a healthy body, exercise and a balanced diet are the keys. Take at least 10 minutes to exercise at home. After that, maintain a healthy diet for your body and mind.
That’s all from Qoala’s sharing today. Hopefully it’s useful! In addition, if you are looking for the best health insurance, visit Qoala’s website now! Qoala also provides cheap car insurance and motorcycle insurance.
