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Posted by Royal Sundaram on 28 Jan 2011
Everyone knows the importance of it, but everyone loves to avoid “The E word” – exercise. So here is a simple exercise routine, which you can do at your home and office to maintain a healthy body.
Before we begin, it is advisable to check with a doctor, as they would be able to create a personalised routine for you.
Let’s get started!
Walking – Walking is the easiest work-out you can do. Experts recommend 30-minutes of walking everyday. You needn’t do it at a stretch. Simply spread the 30 minutes throughout the day. Walk for 15 minutes in the morning and for 2 minutes every hour at work. Gradually increase your speed. If you can jog, it’s great, but it’s strictly for people who have the endurance!
Skipping – You heard it right! Skipping is a great exercise for your heart. Begin with 25 and gradually increase it to 100. The more, the better. If you are overweight, start with jumping jacks and slowly shift to skipping. It would hardly take 10 minutes.
Climb steps – Stairs can be a great exercise tool. Climb about 30 steps per minute and improve it over time. Take a minute’s break from work every 2 hours for it. It would roughly take only 5 minutes of your time in the entire day!
Push ups – Push up is a very good exercise to gain strength, which can be done in your home.
People generally find it tough to do more than one in the beginning, and you might too! Increase the number slow and steady. Over a period of time, you would be able to do more, as your muscles develop.
This exercise would not require more than 10 minutes of your time.
Sit ups – Like Push ups, this exercise is good to gain strength. Begin with 10 in a day. Steadily increase it to 50. You can spread it over the day. But aim to do more!
This again would require just 5 minutes of your time in a day!
Front Lunge – Front Lunge is fairly easy to do, but the benefits are many. Start with 20, in a day and slowly increase to 50. You can divide it into 2 sets – morning and evening and have to invest only 5 minutes in a day.
Stretching exercises – There are several stretching exercises you can take up. Try to cater to every muscle in your body. It is better to get guidance from an expert, as it is essential that you follow it perfectly, else, you might injure yourself. Practice 10 minutes of stretching work-out in a day.
These entire set of exercises require only 1 hour and 15 minutes, which you can easily spread over the day. You can cut down a little and dedicate just 60 minutes for exercise out of the 960 minutes of waking hours. It is less than 7% of your time!
An hour’s workout a day, keeps the doctor away, so start today!
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