Exercise

Want to get in shape without joining a gym and without the expense of purchasing exercise equipment for your home? No problem. Here are 10 home exercise routines that require no equipment.

1. Jumping Jacks – Yes, good old fashioned jumping jacks-the same exercise we did as kids. They are an excellent warm-up exercise to start your routine with and provide good cardio benefits if done at a high intensity.

2. Walking – If the weather is nice, this is a great outdoor activity. Find a nice place to walk and take advantage of the fresh air, sunshine and scenery. This keeps it much more interesting and fun than walking on a treadmill in your basement.

If the weather outside is not fit for walking, you can stay indoors and do stair climbs instead. This exercise is more of a challenge and can really get your heart pumping if you keep the pace high and rest periods short. Try going up the stairs at a brisk pace and walk back down at your normal speed. Do several sets and you will feel the burn in your legs.

3. Running in place – If you can’t go outside and have no steps at home try running in place. This can be done while watching TV or listening to your MP3 player or radio. Try to maintain a brisk pace for maximum benefits.

4. Step exercises – These can provide good cardio benefits as well as toning your legs. Just stand in front of the bottom step on a set of stairs or any other solid surface that is the same height. Step up with one foot and then the other, then step back down with one foot and then the other. Increase the pace for a higher intensity workout.

5. Pushups – Pushups are great for developing arm, shoulder and chest muscles. If you find them to be too difficult at first, try doing them on your knees instead of with your legs straight out. When you feel that they have become too easy, try them with your legs straight for a more challenging workout.

To really take pushups to the next level, perform them with your legs straight out and your feet elevated

on a chair. This method really works the shoulders and chest muscles.

6. Leg Raises – These are good for toning the abdominal muscles. Simply lie flat on your back and raise

your legs about 12 inches off the ground and hold them for 10-15 seconds. If you can’t hold them for this long, try doing them with your legs bent.

7. Crunches – These are another good exercise for toning the midsection. To perform crunches correctly, lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor. Cross your arms across your chest and curl your upper body up while tucking your chin into your chest. Lift up about 18 inches and press your lower back into the floor. When you feel your abdominal muscles contracting you know you are doing them correctly.

8. Squats – This is a great exercise for your legs and glutes. To do them properly, stand with your feet shoulder width apart and squat down until your thighs are parallel to the ground then slowly stand up again. Be sure to keep your back straight and your head up through the entire movement.

9. Leg/Arm Raises -This exercise strengthens your core muscles and tones your shoulders and glutes. Start on your hands and knees. Raise your left arm straight out in front of you and your right leg out straight behind you at the same time and hold for 2-3 seconds. Repeat with the opposite arm and leg. Alternate from side to side.

10. Dancing – Dancing can be a great aerobic exercise if done at high intensity. The really great thing about dancing is that you can have a good workout and have a lot of fun at the same time.

These home exercise routines will keep you in great shape without the expense of purchasing a gym membership, expensive exercise equipment or weights. Just be sure to stick to your program and have fun getting in shape!

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Anyone can diet to lose weight, but the key to losing faster is exercise.  Exercise helps increase metabolism which helps you lose weight faster.  One may think that exercise takes up too much time.  The time it takes to get in a good workout is around 20-30 minutes.  Anyone can make time for that.  Another common misconception is that you have to join a gym, or purchase expensive equipment, in order to exercise.  That is not true exercise can take place in the privacy of your own home.  As for the cost, certain exercise is free.  There are various types of exercise and some are very simple.

Yoga, Taabo, Pilates, they have all been done before.  All are very effective tools to getting into shape, but they do not suit everyone.  Jogging and walking are both forms of great exercise.  Take five or ten minutes and run around the block.  You can make it more interesting by attaching an iPod to your belt.  A great cardio work-out is bicycling.  Swimming and various sports can also be incorporated as exercise.  With an activity like basketball or tennis, you can have fun as you’re working out.

Jogging and swimming are obvious forms of exercise, but what about the not so obvious.  The household chores you do could be forms of exercise.  For instance, if you mop or sweep you are building upper body strength.  Washing the windows or cleaning the dishes builds arm muscles. Playing with your kids is always a good workout.  Go outside and play catch or tag.  Get involved in their lives, while losing weight.  Taking your dog for a walk can also be exercise.  Raking leaves, shoveling snow, or mowing your lawn can all be forms of household exercises.  The simplest household chores are forms of exercise.  If you already do most of these things, try adding something else.  For example, rearranging the furniture or painting/sculpting.

Exercise is everywhere and for everyone.  The key to good exercise is to go at your own pace. The way to give yourself a good workout is to do something you want to do.  If you are unsure of how often you should exercise, consult a doctor.  It is not time consuming to work out.  A good workout runs from 20-30 minutes in length.  Remember that expensive machines and gyms are not always needed.  You can always run around the block or play with your kids for free.  Simplicity is the key to great exercise.

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Do you consider exercise fun? Everyone wants to be fit and look good but what separates those that stick with it from the ones who call it quits within a month?

If you think of exercise as fun or an enjoyable experience you are more likely to make a commitment to make exercise a habit. People who exercise regularly also know the health benefits of being fit and that becomes a big motivating factor.

Exercise is what you perceive it to be and if you think of it as boring and a chore you won’t stick with it. But if you consider exercise fun, you can come up with lots of creative ways to make it something you look forward to each day and it will become a habit.

Here are some things to consider to help get you started:

1. Choose activities you enjoy. (example: swimming, walking, dancing or aerobics classes)

2. Exercise with a friend, it is always more fun to have an exercise buddy.

3. Vary the activities. Walk one day and swim the next, it will help eliminate the boredom.

4. Make regular exercise fun by listening to music or even singing out loud.

Exercise comes in many forms. Dancing is a wonderful way to exercise. Tangos, waltzes, and foxtrots are all good forms of exercise and will help burn calories.

Take your children for a walk through the zoo or learn to play tennis. Take swimming classes or just go shopping with a friend. These are all good forms of exercise and will help get you moving. Remember the best exercise is something that you will continue to do.

You don’t have to go to the gym and workout to get exercise. And don’t think of exercise as boring and inconvenient. Enjoy fun activities and reap the benefits of a regular exercise routine.

Close your eyes and picture yourself looking great. Just knowing that exercise makes you feel better physically, emotionally and mentally should help to keep you motivated.

Exercise usually has a perpetual position at the bottom of your to-do list. You know you should do it and you would be better off if you did it but some of us just hate to exercise.

Next time you find yourself in this position, turn things around and think of it as a fun way to look and feel healthier. Exercise fun is all a state of mind so smile, relax and reap the rewards.

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