Don’t have time to exercise? Don’t worry. To get more physical fitness, Here are 10 research-based ways to sneak in and get enough exercise for your day to burn calories, strengthen your heart, improve your overall health without going to the gym and get more physical fitness.
Did you find it a real struggle to go to the gym for physical fitness? Are you worried that inactivity has a negative impact on your body and mind? Comfortable. The amount of exercise you need to stay healthy is probably less than you think.
According to the latest government guidelines, published in November 2018 in the Journal of the American Medical Association, adults should get at least 150 minutes of vigorous exercise each week – and any exercise you do during your day counts that goal. , even if only for a few minutes.
Are you surprised that such short workouts can have a profound effect on your life? Five components of physical fitness, Recent research confirms this. A study published in August 2014 in the Journal of the American College of Cardiology (JACC) found that running five minutes a day brought many benefits, including significantly reducing the risk of premature death. And the shorter pieces of work you do (counting more daily activities), the longer life benefits will be greater, according to a study published in March 2018 in the Journal of the American Heart Association.
“Instead of the usual saying, ‘To be healthy you need to go to the gym and get a minimum of 150 minutes a week,’ now there are more studies showing how important and beneficial it is to get around. per day, ”said Karen Reznik Dolins, RD, EdD, an assistant professor of athletic nutrition at Columbia University’s Teachers College and New York University in New York City. “Exercising vigorously for an hour every day but sitting or sleeping for another 23 hours does not mean that you are achieving a good level of fitness.” You should know the importance of physical fitness.
In fact, the revised government guidelines for physical activity include a new warning about the dangers associated with staying overnight. Although there is not enough evidence yet to specify how much stay is too much, the guidelines recognize that even if you meet physical activity requirements, high levels of stagnation can increase the risk of health problems.
Here are some activities that will keep you going all day, no gym required. Bonus: In addition to helping you stay physically fit, each one does a good job of burning calories, according to Harvard Health, and gets benefits of physical fitness.
1. Go To Help Keep Your Heart Strong And Your Life Longer
Weight loss will be followed by fatigue and constant tiredness. Just two of its many impressive benefits are:
Healthy Heart Just spreading 21 minutes of daily walking can reduce your risk of heart attack by 30 percent, according to a study published in September 2018 in the journal JACC: Heart Failure. A previous study by National Walker’s Health, published in May 2013 in the journal Arteriosclerosis, Thrombosis, and Vascular Biology, linked a normal 7 percent of normal walking in high blood pressure and high cholesterol.
Longevity Walking 10,000 steps a day reduces the risk of a person dying prematurely from all causes by 46 percent, according to a 10-year study published in November 2015 in PLoS One magazine.
In addition, walking has a lower risk of injury from any type of exercise, according to the 2018 Physical Activities Guidelines Advisory Committee, Advisory Report Scientific report submitted to the U.S. Department of Health and Human Services. You can make calculating those steps much easier by using an app or fitness tracker.
2. Light Your Car To get physical Fitness In Some Cardio
Washing and building your car for 15 minutes is one of the many activities that will burn 80 calories and increase your heart rate. Stretching and lifting your calves to scratch the roof of the car and scramble to wash the tires can make this a real chore.
How much profit does it really bring? A study published in March 2019 in the American Journal of Epidemiology looked at 7,999 adults and found that replacing 30 minutes of regular exercise with 30 minutes of light exercise reduced the risk of premature death by 17 percent.
Move your sponge to the car so that it gets into the other lungs as you go. Not only is this a better exercise than moving the sponge in a circle, it is also better for your car because it avoids creating a light but significant scratches on the paint are called swirl marks.
3. Push Car: Helps New Parents Shape
Walking with your toddler allows for some time to meet and is a great way to get into a situation. Pushing the controller for 30 minutes burns about 130 calories, which can help new moms and dads stay healthy and active. To maximize profits, try climbing a ladder.
4. Listen to Rhythm to Remove Your Feet for physical fitness
If you are looking to relieve stress, lift your spirits, improve your memory, and get full exercise, sing fast songs and dance like no one is watching. Minute, all that twisting and vigorous exercise is an aerobic activity that burns at least 200 calories in 30 minutes.
Don’t you go dancing? Play the drums. It does not require any skill set, too, a cardio workout that burns 100 calories in 30 minutes. This may explain why gymnastics classes focus on drumming, such as Pound and DrumFIT, from a wide range of gyms and YMCAs nationwide. No drums? No problem. Just place the fitted ball in the washing basket and release it with two sticks.
5. Calorie Burning Garden and Benefit Your Brain physical fitness
Making your garden beautiful by digging, plowing, pruning, cutting, and sowing seeds can burn 100 calories in 15 minutes for physical fitness.
Farming has other benefits. A 44-year study published in March 2019 in the journal Neurology linked gardens to four hours a week and 56 percent a low risk of dementia. It is an excellent stress buster, which can provide psychological benefits. In a small Dutch study, people were given a stressful job and asked to study indoors or in the garden for 30 minutes. Later, the group of gardeners had lower levels of the stress hormone cortisol than the study group, and they reported feeling much happier. Be sure to wear sunscreen with SPF 15 or higher to reduce the risk of sunburn and skin cancer.
6. Hit the Bowling Alley to Strengthen Your Core physical fitness
If you think of bowling as a lazy game, think again. Bowling turns out to be a weight-lifting activity, building bones that burn 225 calories per hour, according to Harvard Health. As professional bowling and bowling coach Shannon O’Keefe, Professional Women’s Bowling Association Player of the Year, explains, a typical female bowling ball weighs between 10 and 14, and a man’s ball the average is 14 to 16 pounds [14 to 16 kg].
“Lifting and swinging that ball repeatedly uses a large amount of vital energy that gives muscles to your arms and shoulders to exercise,” he said. “Actually you make it right as a heavy object falls behind you, which is a form of strength training. Bowling involves enough movement, too, so that while your heart rate may not be as high as running or running, it will increase. “Use both hands to lift your bowling ball.
7. Sprinkle in the pool to stay strong and flexible physical fitness
Focus on low-impact exercise that can relieve stress, improve posture, and improve your body tone. Swimming burns about 223 calories in 30 minutes while also building endurance, strengthening your muscles, and reducing the risk of premature death by 28 percent, according to a study published in Health and Wellbeing Benefits of Swimming, a report approved in 2017 by Swim England. . It also strengthens the heart and lungs and increases your flexibility. Also, swimming puts less pressure on the bones and joints, making it an excellent exercise if you have an injury that prevents you from doing other activities.
It’s even easier: Running in the area or doing simple exercises like jumping a jug into a pool brings benefits to the heart and blood vessels, according to the Centers for Disease Control and Prevention (CDC). Water-based exercise also brightens the mood in both men and women, helps maintain strong bones in postmenopausal women, and reduces pain and prevents disability in people with arthritis or arthritis. When swimming in the thighs, consider wearing wings, which makes your kicking more effective.
8. Channel Your Inner Child: Jump Rope and Hula-Hoop
You may not have touched a jump rope or Hula-Hoop since you were 10, but both of these baby toys are real pieces of exercise equipment that can make your heart run faster and help your body move from head to toe.
Jump Rope Not only will you enjoy jumping rope, but you will also burn 200 calories in 15 minutes while getting an effective cardio workout around. That is according to a six-week landmark study published in the journal Research Quarterly for Exercise and Sport, which found that people who jumped for 10 minutes a day experienced similar improvements in their cardiovascular health and those who ran 30 minutes a day. A single development from childhood that should be considered is using weightlifting, which will involve most of your muscles.
Hula-Hoop Hooping brings complete exercise that improves flexibility and balances while also strengthening your back, abdomen, arm, and leg muscles – and burns more than 100 calories in 15 minutes, according to a study by the American Council on Exercise (ACE)). As a jumping rope, the benefits increase when you use a weight heavier than a flimsier from a toy store.
9. Convert Any Floor Set To A Fit Machine
Physical fitness tests, Too busy to hit StairMaster? That’s fine – if you set aside just 15 minutes of your day to go down and down any set of steps, you can burn more than 100 calories. Taking steps is also good for balancing and connecting. Not to mention, it’s free.
Even more impressive, a six-week study published online on January 16, 2019, in the journal Applied Physiology, Nutrition, and Metabolism found that climbing just three stairs, three times a day, improves fitness, an important heart condition. health, for people who did not sit down. As you build resilience and confidence, you can increase profits by taking two steps at a time.
10. Shovel Ice To Melt Calories for physical fitness
If you live in an icy area, winter is a good time to squeeze in some exercise – you only need to squeeze the ice for 15 minutes to melt more than 100 calories. Before handling a shovel, however, remember to follow these guidelines to prevent injury in this winter exercise:
- Lift on your knees, not on your back.
- Slow down when you start sweating.
- Stay hydrated.
- Take regular breaks.
- Lift small loads and avoid holding your breath while lifting.
- Stop if you feel pain.