In today’s highly structured and equipped society, people have practically everything they need at their fingertips. Shelter, food and entertainment are all just steps away, and the effort involved in acquiring them is generally low. This differs when put in comparison to our history as a species, where physical activity associated with practices like hunting, scavenging and building were more of a necessity to our survival. While this need to exercise for our own survival has lessened, the value of physical activity to our bodies has not.
The Value Of Physical Activity
The human body is designed to move. Muscles are meant to be used, and bones need the impact of movement to stay strong, hearts need the resistance of blood flow to maintain their shape, and lungs require the deep breathing that comes with physical exertion to keep them healthy. Even our brains benefit from physical activity, as exercise has been shown to improve cognitive function and overall mood. When we don’t move, our bodies start to break down. We can see this in diseases like obesity and heart disease, which are both largely preventable through regular exercise and diet.
Exercise Routine Ideas
The answer to solving this problem is quite simple. In a world where exercise is no longer a necessity of survival, we must find ways to structure and incorporate it into our daily lives. This can be done in a number of ways, but one of the best is through a planned exercise routine. Throughout the following article, we’ll go over some quick ideas on how you can get moving to support your metabolic health.
Bodyweight Routine
A quick and easy way to get moving is through a basic bodyweight routine of jumping jacks, sit-ups, and push-ups. It can be done in a small space like an office, apartment, or hotel room, and doesn’t require any equipment.
If you’re looking for something a bit more challenging, try adding in some cardio with running or jogging in place. You can also add in some strength training with bodyweight exercises like squats, lunges, and tricep dips.
These routines can be done in under 30 minutes, and can be easily incorporated into a busy schedule. If you have more time, feel free to add in additional sets or exercises to challenge yourself further.
Ten Minute Stretching
If you’re looking for a more relaxing and calming exercise routine, try a ten minute stretching session. Stretching is a great way to improve flexibility, mobility, and overall strength. It can also help to improve breathing and focus.
There are a number of great stretches that can be done in ten minutes or less. A basic routine could include neck rolls, shoulder rolls, behind-the-head tricep stretch, side lunges, forward lunges, quad stretch, raised ankle rolls, etc. Be sure to do stretches after you’ve done a quick warm up so that the muscles are ready, and you don’t injure yourself.
You can find a variety of stretches online or in books, or you can follow along with a video. Just be sure to take it slow and steady, and listen to your body. If a stretch feels uncomfortable, stop and try another one.
You don’t need any equipment or special clothing to do basic stretching, and it can be done just about anywhere.
Jump Rope
One of the best exercises for getting your heart rate up and burning some calories is jump rope. It’s a great cardio workout, and can be done in short bursts throughout the day. Jump ropes are also a great piece of equipment to take with you when traveling, as they don’t take up much space and are easy to use.
You can find a variety of jump rope exercises online, or you can make up your own. Just start with basic jumping and progress to more advanced moves like double-unders and crossovers.
Take A Brisk Walk
Sometimes, the simplest solution is the best one. If you’re short on time or feeling low on energy, a quick walk around the block can be a great way to get moving. Try to walk at a brisk pace. This will help to increase your heart rate and get your blood flowing.
Walks can be a great way to break up a long day, or to start your day off on the right foot. If you have time, aim for at least 30 minutes of walking per day. You can even break this up into three 10 minute walks if that’s easier for you. If you have a bit more time, you can try a longer walk or even a light jog. Just be sure to listen to your body and take breaks as needed.
Dance Breaks
If you’re feeling a bit more energetic, why not try a dance break? This is a great way to get moving and have some fun. You can do any type of dance that you enjoy, or switch it up every day.
If you’re working at a desk, try getting up and dancing for one minute every hour. This will help to increase your heart rate and get your blood flowing. You can also dance along to your favorite songs while you’re getting ready in the morning, or during commercial breaks when you’re watching TV.
Just be sure to move your body and have some fun. Dance breaks can be anywhere from one to five minutes long, and are a great way to relieve stress and get your heart rate up.
The Takeaway
Exercise doesn’t have to be time consuming or difficult to be effective. The key is to find something that works for you and stick with it. Consistency is key when it comes to exercise, and the more you do it, the easier it will become. Soon enough, it will be a part of your daily routine that you look forward to.
By incorporating even just a few minutes of physical activity into your day, you can greatly improve your overall health. So get up and get moving! Your body will thank you for it.
