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Moderate Exercises to Fitness!

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!
 

THIS SITE DOES NOT PROVIDE MEDICAL ADVICE.  It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Best Exercises:

1.)  Walking - easy to do, all levels

2.) Cardio - Jog-Walking, incline treadmill, elliptical machine etc. Alternate from moderate and include some sprinting.

3.) Squats (with or without weights, depending on your level) - Without weights: Bend down as if you were sitting in a chair. If necessary, hold on to something sturdy to stabilize yourself, and or have supervision. Works multiple muscle groups: quadriceps, hamstrings, glutes. Start with sitting into a real chair.

4.) Lunges. Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor-- but don't let it touch the floor.

To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). The motion is continued until the back knee is nearly touching the ground. The individual then returns to his or her starting position by driving upward with the front leg.

Also step out and back to each side for optional change-up.

5.) Push-ups: strengthens chest, shoulders, triceps, and core muscles. Also, try on knees for beginners (with suitable knee padding. Or on incline for advanced.






6.) Crunches: lying on back with feet flat on the floor and palms behind your head. Press low back down. Contract abdominals and raise your head, then neck, shoulders, and upper back off the floor just a bit. Option - do bicycle riding motion with legs, touch elbows to knees (advanced only).  Note: do not stick your chin out or hold your breath. Sit ups might now be considered bad:

Although still common in military training, martial arts, and mass exercise classes, the conventional sit-up has been considered dangerous, for the following reasons:

Risks to vertebral column

Full sit-ups involve the hip flexors, as well as the abdominal muscles. This can cause the back to arch, with the risk of spinal damage. This is a particular risk for individuals with weak abdominal muscles, but also for individuals who train aggressively, exhausting their abdominal muscles in a training session. Even if these risks are avoided, the leverage exerted by the hip flexors risks compression of the lumbar intervertebral discs.

According to the National Institute of Occupational Safety and Health, a straight leg sit-up generates approximately 3,500 newtons (790 lbf) of force on the spine, and a bent-knee sit-up 3,350 N (750 lbf), both levels above the 3,300 N (740 lbf) that correlates highly with lower back injury.^[4]

Hip flexor involvement

Modern research suggests that the abdominal muscles are responsible for only the first 30° of lift in a sit up—effectively the part of the motion where the shoulders only leave the ground. The hip flexors are responsible thereafter. This diversion of effort from the abdominals reduces the effectiveness of training for purposes of abdominal isolation^[3] and makes the sit-up a test of combined spinal and hip flexion rather than spinal flexion alone.

8.) Bent over row - either with knee on bench or squatting and simulating lifting weights (or using weights if OK with doctor).

9.)Bicep curls.

10). Optional/ advanced: dumbbell flys - reverse curls with weights. Pull dumbbells to outside or body. Also: Presses - standing.

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