Health and fitness for
women is a topic that is essential as we age. All seasons are not equal when it
comes to exercise. The winter and fall seasons present challenges
to keeping up our fitness schedule.
Here are tips for
creating a fall fitness plan. Ah, fall! No more blistering heat to contend
with, air conditioning, and sleepless nights. Instead, there is the changing of
the leaves, the fuzzy warm feeling we get on a cold night, and waking up to
brisk fresh air and exercise.
If you are just
starting a diet and exercise program, you are in good luck because the timing
is right and the weather is perfect for you to start enjoying outdoors more
often. Use this time to set up a regimen that you will stick to and are
comfortable with.
Since the kids have
returned to school, many have a bit more time to concentrate on themselves and
what they need. Therefore, here are some tips to help prepare for an exercise plan
that will keep you fit, healthy, and happy.
If you haven't joined
a gym, you may want to consider it now. But if you are a member, renew your
membership. Ask a friend if he or she would like to join also.
Schedule a routine
after dropping the kids off at school. Walking for 30 minutes with another mom,
three times a week would be a great start. Smaller children at home can go
along in a stroller that is conducive to a brisk walk. The practice experience
that comes with other moms makes it even more enjoyable.
Call upon a few
neighbors or friends and ask if they would like to join in an exercise program.
Sit down together and make a schedule that is good for everyone.
More importantly, make
out a schedule that can be lived with and that will allow the time needed
to exercise on a continual basis. Enlist the aid of family members
or friends to help with babysitting if necessary.
The fall is the
perfect time of year to commence a health and fitness for women, exercise program.
Be sure to have good walking and/or running shoes and comfortable jogging
suits.
If you work out of your
home and feel that you are too busy to get or stay fit, then you need to follow
up on the following exercises regularly.
Have
you ever wanted to exercise-at-home instead of going out to an exercise
club?
Here are 14 exercises that
can be done inside the house to help you maintain good health. Now it or not
we exercise every day while at home. Walking up and
downstairs, cleaning, lifting or other house chores can all be considered exercise.
However, these
are exercises that can be done at home. These focus on
specific muscle groups that will help even more than the aforementioned
general exercises. They are:
- Workout to an exercise-at-home
DVD, whether it’s an abs workout or cardiovascular.
- Curls can be done by lying on
your back, putting hands behind your head, and raising the upper body.
- Leg exercises can
be achieved by standing while holding on to the back of a chair or lying
down on your side and lifting each leg for a number of repetitions.
- Work-at-home moms who sit for
hours at the computer desk can perform this exercise to
keep the circulation flowing in their legs. Simply press down on your toes
in an up and down motion. Any activity that can be accomplished while
sitting down will prevent muscular pain later.
- Stretching exercises are
essential. Stand with both hands against a wall and move your right leg
back so that your foot is flat against the floor. Hold for a few seconds;
then repeat with the left leg.
- Arm exercises are
important to improve muscle tone. Use an exercise band
and place both feet on one end and with each hand raise and lower the
band; first with your palms up then down.
- Keep a CD and dance for about
20-30 minutes. This is a great cardiovascular workout.
- Use 5 or 10 lbs. weights
to exercise your arms. You can even do this exercise sitting
in a chair.
- Incorporate sit-ups, jumping
rope, and push-ups into that daily routine.
- Another great stretching exercise to
perform is to lie on your back, bring up your right knee to your chest
with your right hand and roll the knee to your left side so that it
touches the floor. Keep it in place with your left hand.
- Lie on the floor with your
hands behind your head for a certain period of time. Remember, however,
not to pull your head with your hands, because it puts pressure on your
spine. Lift your upper body as if you wanted to reach the ceiling with
your chest. Keep your chin raised.
- Lie on the floor with your
knees pointing to the left. Lift your upper body and stay in this position
for 3 seconds, then lie down slowly. After completing the series, change
the page.
- Lie down on the ground with
your left leg straight and slightly raised. Raise the upper body (from the
chest) as high as possible, hold on for a while, and slowly lower.
- Lie on the floor with the belt
in your hands. Move your arms from your chest to your head until your arms
are at a 30-degree angle to the floor. Keep your hands near your head.
Slowly return to the previous position.
This exercise is fast, easy, and complete. And most importantly,
you can adapt it to your current mood and the level of motivation associated
with it (on a scale from total discouragement to the frenzy of activity). And
best of all these are At home workout routine that you can carry out from the
comfort of your home, especially during the self-quarantine all over the world.
Always stretch before starting any exercise routine
to prevent injury. This routine should be one of our health concerns.
No comments:
Post a Comment
If you have any doubts, Please Let me know !