Exercise is very important to stay healthy. Some people like yoga or some like to go to the gym and exercise with the help of instruments. Moreover, everyone dreams of getting a fit body. Just as good physical fitness can give you a perfect look, it also makes your personality more attractive! But in this busy world, going to the gym to maintain proper fitness is quite difficult.
For those who are too busy with work or study, it is really difficult to find time for the gym. Also, it is very costly to follow a good gym and a proper diet. However, the five ways, we will discuss today will ensure you a fully fit body without the hassle of the gym and at no cost.
Must Read – 5 Simple Ways To Get Fit Without A Gym:
It is a well-known fact that proper walking will reduce weight quickly. Moreover, it is the easiest way to lose excess weight. So, how this work?
Walking helps to digest food and keep it active and strong and almost everyone knows the matter. You can learn some walking techniques to get more and quick results.
Such as changes in walking speed: Studies have shown that 20 percent of calorie expenditure depends on walking speed. So change the walking speed after a while without walking at the same speed.
The benefits of walking:
- Reduces the risk of cancer.
- Reduces the risk of high blood pressure, diabetes and stroke.
- Keeps weight under control.
- Prevents bone loss.
- Increases memory power.
- Give longevity.
Cycling is one of the best habits to keep the body fit. People of all ages always enjoy cycling. Researchers say that cycling for 20 minutes burns up to 200 to 300 calories. Regular cycling will keep your body fit as well as reduce weight.
Cycling to enhance health and physical fitness – During cycling, the vital muscles of our body participate in different levels of work. As a result, the muscle structure is strengthened. Compared to many other sports, cycling does not require much physical skill. Most people know how to ride a cycle and once they learn it no one forgets it.
Again cycling does not have to be mastered by repeated practice. So, it is easier than many other exercises or physical exercises. Cycling maintains a healthy structure, prevents excess fat from accumulating in the body, and increases physical efficiency and strength. In addition, regular cycling increases people’s endurance due to overcoming various obstacles along the way and physically.
The health benefits of regular cycling:
The heart, veins, and lungs work simultaneously during cycling. Experiencing deep breathing and an increase in body temperature during this time improves our overall health by cycling regularly.
- Increases cardiac function.
- Decreases body fat levels.
- Increases immunity.
- Reduces emotional anxiety and depression.
- Increases muscle strength and elasticity.
- The mobility of the joints is improved.
- Advanced posture and its combination are achieved.
- The bones are strong.
Swimming is a very good physical exercise. The biggest benefit of swimming is that it allows the whole body to work together. Regular swimming is a very good exercise to lose weight. It also keeps the heart healthy and the muscles strong.
Swimming is again very beneficial for full-body exercise. However, the extent to which this benefit can be utilized depends on the swimming. Simply put, the benefits depend on how you are practicing swimming.
Swimming can be practiced in different ways in the pond. It can be done slowly and you will get benefit from it. At first, you don’t have to spend a lot of energy by fast swimming. Again, breaststroke is used in swimming, arms, legs, shoulders, buttocks, and more.
If you swim fast, that is, if you compete with others, then the heart also benefits from that swimming. The heart works faster to provide energy while swimming faster. The lungs also become stronger due to faster breathing.
Swimming is a great exercise to get rid of some injuries. Suppose you are a runner. Then sometimes, the knee will not able to bear the stress of running due to a normal injury. In that case, you can benefit from regular swimming.
Swimming helps to warm the heartbeat, blood circulation, and muscles. Apart from that, one can easily exercise a particular part of swimming. For example, if you want to do only hand exercises, you just have to lie down on a long floating board and turn your hands. In the same way, only leg exercises can be done.
Although swimming is an excellent exercise, it has some limitations. If your goal is to build attractive muscles, you won’t get much benefit from swimming. In that case, you have to choose another exercise. Similarly, if you aim to strengthen your bones, you need to focus on other exercises. Swimming is an excellent exercise despite some limitations. It uses all the organs of the body, as well as the function of the heart and lungs.
4. Playing Table Tennis:
Sports is another form of exercise where people can burn their fat while enjoying their games. Tennis is a well known and popular sport. The game is played at the top of the table with two or four people. Table tennis Bats, small balls, nets, and tables are required to play this.
Some Interesting Point On Table Tennis:
- Table tennis originated in England in the 19th century.
- Table tennis is also known as ping pong
- In the modern Olympics, the sport was included in the 1986 Seoul Olympics.
A table tennis game develops a mental acuity. It is a social game. Table tennis gives you the opportunity to connect with the person on the other side of the table. Sites like pingpongpassion.com reviewed the best ping pong tables for the money on the market. Check it and find the best table for your budget.
The benefits of playing table tennis:
- Increases cardiac function
- Decreases body fat levels
- Increases immunity
- Reduces emotional anxiety and depression
- Increases muscle strength and elasticity
- The mobility of the joints is improved
Dance is a very good physical exercise as it expresses your skills and creativity. Regular dancing is good for physical and mental health. Researchers say that one hour of regular dancing burns 400 calories. One important this is that one needs to bind the mind along with the body for well-being. If you want, you can easily bind that stubborn mind through exercise. It’s more fun than exercise.
Dance aerobics exercise is a rhythmic exercise. Everyone loves to listen to music. So when the melody of the song is added with the exercise, it becomes much more enjoyable. That’s what dance aerobics is all about. These exercises are done to the rhythm of the dance with the song. Those who are lazy about exercise, they can try these exercises even for once, you will see that they have fun.
There are usually two types of dance aerobics exercises. One is to burn calories and the other is to give your body a beautiful shape. Calorie burning dance aerobics exercise is done by dancing to the beat of the song. Body shaping dance aerobics needs exercises using dumbbells and steppers. This exercise, which has been in vogue since the eighties, has now become popular due to its variety.
New types of dance aerobics have been added, including hip-hop dance, salsa dance, and kickboxing. It starts with a light and easy type of exercise, then in the middle and last step with the relatively hard and heavy type of exercise. Everyone between the ages of 18 and 40 can do this exercise. It is better for young people And you should not do this exercise after 40.
In addition to those who have bone problems, asthma, shortness of breath, heart problems, and pain in the spine, it is better not to do this exercise. As well as, those whose body shape is quite heavy, they should also refrain from doing this exercise. Or you can choose an exercise that has a slightly lighter type of dance.
- Dance aerobics exercise helps your body burn calories.
- Increases blood circulation in the body.
- Assists the heart in regular activities. This reduces the risk of heart disease.
- Relieves stress.
- Eliminates anxiety, tension, and frustration of the mind.
- Increases the energy of the body.
- Removes excess body fat and gives a beautiful shape to the body.
- Relief from insomnia is available.
- Keeps the mind cheerful.
Nowadays, everyone wants to make themselves healthy, slim, and attractive. Only a slim fit body can guarantee you good health. We all know that the most common way to stay slim is to do a gym which is now difficult for most of the common people. Walking, jogging, and playing table tennis are just some of the activities that can be done to stay fit without a gym. The bottom line is that in today’s world we don’t have time to waste going to the gym in many cases, so can try the above-mentioned exercises.