In today's body and health conscious society much emphasis is placed on the saying 'healthy body - healthy mind'. If the press are not highlighting obesity and inactivity in today's teens then they are berating the general level of activity undertaken by the middle or old aged. Make no mistake, it is vitally important to retain a certain standard of cardio vascular and muscular fitness in order for the human body to function correctly and without niggling health problems associated with poor levels of fitness but exercise takes many forms and can be done with or without the aid of expensive equipment.
Gym membership is generally seen as the preserve of the young and super fit; pictures in magazines and on TV of lines of running machines and aerobic contraptions being used by lithe, perfect looking robots serve only to reinforce that image. Gyms can be intimidating places especially for the first time user. Surrounded by athletes is it any wonder that body envy is brought to the fore. Gym membership is also expensive and in today's economy who has the money to waste on attending a shrine to Adonis. In any case, although gyms would have you think so, it's not vitally important to attend one to be fit and healthy.
There are a whole host of things you can do to increase the general level of fitness and health at home without expensive equipment. The first would be to increase the general level of activity that you manage in a day. Normal household chores are a form of activity and can be a very effective way to slowly increase cardio and muscular fitness levels. Whatever age or sex just making a few changes to your daily activity can be a good way to get fitter. Below are a couple of tips that can be used to good effect:
1 Walk or cycle rather than drive.
Because everything today is done at a breakneck pace there tends to be an overreliance on the automobile. Rather than driving to work or the shops get out of the car and walk or cycle instead. This is a small change but one that will make a huge difference to your cardiovascular fitness. The benefit of twenty minutes walking cannot be underestimated. Walking of course puts very little stress on the joints and is often an enjoyable experience, allowing you to slow down and pay attention to things around you.
2 - Eat healthier foods.
The old adage of eating five portions of fruit and veg a day is a good one to follow. Over reliance on convenience foods means that there will also be a lack of the bodies required nutrients. Most fast foods don't have the right level of vitamins and minerals to keep your body in tip top condition. It's also good to change your eating habits and eat more white meats, with less fat than red, and more starchy or slow release carbs, with less of a tendency to be stored as fat by the body. And if you're going to be increasing your activity levels at home then you need to ensure that your body gets the correct nutrients.
3 - Set aside some time for an activity.
It doesn't have to be a hardcore, high impact aerobic session. Spend 20 minutes a day walking up and down the staircase or perhaps running on the spot, doing press up and sit ups, take the dog or the kids for a walk maybe. You don't need an expensive gym membership when you have your bodies' resistance. There are so many exercises that rely on your own body weight that will help you get generally fitter, muscular and more supple. Also 20 minutes of activity per day has been proven to have huge long term health benefits when adhered to for a period of time. Examples of exercises and benefits below:
Push ups lie face down in the inert position with your arms out to the side and your palms flat on the floor. Raise your body weight by pushing with your arms, driving your palms through the floor. Lower and repeat. Beginners can do this exercise on their knees.
Benefits: greater muscular activity increased chest and triceps strength
Lunges Standing upright, take a step forward with one leg out to no more than 3 feet from the body. Bend both your knees and lower the knee at the back towards the floor. To return to the starting position push upwards through the bottom muscle of your back leg. Your upper body should remain upright.
Benefits: increased cardio function, thigh strength and good core stability
Squats - Stand upright with your legs shoulder-width apart. Lower your body as though you are going to sit in a chair. To return to the starting position, push through your heels, standing upright.
Benefits: increased cardio function, thigh and hamstring strength, core stability.
Crunch - lie flat on your back looking up at the ceiling and bend your knees. Reach up to your knees with your fingertips. Use your stomach muscles, not your shoulders or your head.
Benefits: increased abdominal tautness and that much vaunted six pack..........eventually!
It's not important to spend money on an expensive gym membership when there are so many things that can be done at home with no equipment that will increase your general physical well being. With a little bit of imagination almost every household chore can be used to increase activity level and by doing at least 20 minutes of exercise daily, the increase in benefits to general health and fitness will be noticed very quickly.