Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest. Staying fit requires determination, motivation and hard-work.
The World Health Organisation recommends that adults 18-65 years old get “30 minutes of moderate-intensity physical activity 5 days per week” or “20 minutes of vigorous-intensity physical activity 3 days per week”.
This means with or without a gym membership, one must workout regularly and that’s why I’m here to help you on this journey. Below are series of exercise you can do at home or anywhere when you don’t have a gym membership or couldn’t make it to the gym due to tight schedule.
Skipping is one of the easiest and cheapest exercises available yet it comes with a lot of benefits. All you need is the skipping rope, a free space and you are good to exercise just anywhere — indoors or out. It is a form of cardiovascular training which helps exercise the heart, lungs and associated blood vessels. It can be done to warm the muscles before the main workout which I mostly do or done as the main training session. 20minutes of skipping is good for a warm-up. (skipping would be looked into details in another post)
A wall sit which I call the lazy girl’s workout is an exercise done to strengthen the quadriceps muscles. It is characterised by the two right angles formed by the body, one at the hips and one at the knees. It strengthens your entire body but most especially your legs and your thighs. It also increases your body stamina if done regularly. You can do this at home when folding clothes or watching TV or even waiting for your flight at the airport. You can do 5minutes of wall sit 5sets daily to build strength and endurance in your glutes, calves, and quadriceps (front of the thigh).
We all know squat is every girl’s best-friend but that doesn’t mean men are left out. One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) has to be the squat. It is an exercise that trains primarily the muscles of the thighs, hips, buttocks etc. Its my favourite workout routine and the good thing about squat is, it can be done anywhere with or without weight. You have to do at least 5sets consisting of 30reps each set for 30 days to see significant results.
Am I the only who hates push-up? Maybe yes because its everywhere. Push-up is an exercise that can be done anywhere at anytime from classroom to the hospital. Do you know why its even used as a form of punishment in the military and in high school? The reason is, its tough to do. Push-ups is an effective way to get stronger because it strengthens your abs, back, legs and basically every muscle in your body. Even though i’m still trying to find my way around push-up, i do 10 reps each set for 5 sets. It helps build perkier breast in women if not for anything 🙂
These are few of the workouts i do when i can’t make it to the gym and they have been very effective for me, mind you i am no expert just that i’m passionate about health and fitness. Make a decision today that yes you love the body that you have but you’ll put in time and hard-work to get the body you desire . I would be tackling different workouts for specific body parts in subsequent post Thanks for reading.
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