Easy common-sense exercises

By Joannie Logan

exercise

Not everyone has the time to visit a gym regularly. If you are among those who can’t find the time here are some common sense, easy exercises.

Walking 

Walking is one of the easiest ways to be physically active regularly, lose weight and become healthier. People who walk regularly, at least 20 minutes daily in a brisk manner, burn more calories than those who make weekly visits to a gym.

For those with busy schedules, they can try to walk more by waling instead of driving short distances. Park your car a distance from their destination and walk the rest of the way to their workplace or if you don’t drive, get off the bus or train one stop early and walk the rest of the way.

Aim to walk 10,000 steps daily, burning up to 400 calories. To keep track of your walking, use a pedometer or exercise your brain by counting your steps while you walk.

You’ll be surprised how many steps you can take within 30 minutes by simply walking in or around your house, garden, office or the shopping mall. Just walk!

Home Exercises

Burn calories, lose weight and feel great with simple exercise at home. These exercises include: walking (of course); jogging on the spot, stretches, sits-ups, push-ups, pull-ups (using a door jam), stairs climbing, stomach crunches, rope-skipping, and/or working out with a medicine ball.

Take periodical breaks from the TV, computer and the Smart-Phone and simply walk around the room, stretch or jog on the spot.

Skipping is an excellent home exercise.  Just 15 minutes daily generates health benefits, including heart and lung fitness, strong bones, balance and flexibility. The average person will burn up to 200 calories during 15 minutes of skipping.  However, skipping is a strenuous exercise; for beginners it’s recommended they start slowly at first, say 5 minutes per day for the first week, then increase gradually to a more rapid pace up to 15 minutes daily.

Swimming

Assuming one has easy access to a pool or live near the beach, swimming, like walking, is one of the most effective exercises. When one swims, all the muscles are engaged. There are several public pools and beaches in South Florida, where one can swim even a few times monthly.

Dancing

For the young and the old, one of the more pleasant forms of exercise is dancing, and not necessarily at a night-club. Simply turn on the radio or slip in a CD with reggae, soca, salsa or some other pulsating/rhythmic music genre and dance to good health for 30-minutes every day. Swing your hips, arms, legs, contract your stomach and buttocks and sweat.  

EDITOR’S NOTE: Joannie Logan is a physical trainer.

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