The personality of a person is a mirror of the perfect balance between his inner and outer self. A positive personality is often coupled with a desirable attitude and generates an inviting vibe that’s hard to miss. A happy and contented soul is candidly reflected through a person’s eyes, smile, and easy demeanour. This self-assuredness comes from the combination of a person’s physical, mental, and emotional health; something that most people yearn for. With practice, however, nothing is beyond our reach. Everything starts with the right guidance and baby steps in the right direction. As someone who has gone through a rigorous weight loss transformation, I can daresay that my sustainable ideas about stepping into fitness and developing better mental health come with experience.
Through this post, I’m introducing my readers to some simple fitness exercises that can be incorporated into your daily routine. They don’t need any fancy equipment and are super effective when done regularly. Before we begin, I would like to emphasise a few things:
- Please invest in a pair of good sports shoes and comfortable sportswear. They’re important to avoid injuries, accidents and allow you to move freely.
- A Yoga mat is necessary when you lie down while working out or post it for cooling down, so do have one at home. You must perform breathing exercises on it too.
- If possible, plan your workouts around the same time every day. That way your body gets enough rest and is ready for what’s coming.
- Keep a water bottle handy. Irrespective of the season or place, sweating during workouts will make you thirsty. Also, don’t gulp it down at once. Take small sips.
Now that we’re all dressed and ready to sock up, let’s check out these simple fitness exercises. You may find some too easy or slightly challenging but do hang on. Remember, start slow and keep it sustainable.
Walking is one of the cheapest, easiest but also most underrated exercises. Walking is a form of cardio workout and has amazing benefits for your overall fitness. It leads to better heart health and relieves you from problems like stiffness in joints and muscular pain. Walking regularly can work wonders in managing your stress levels and improving your quality of sleep. It allows you to feel your heartbeat closely, introspect, collect your thoughts, and spend some much-deserved me-time. Aim to walk for at least 30 minutes every day and then increase it slowly.
Tip: Try not plugging on your headphones when you step out or talking incessantly with people while you’re walking. Use this time to gain calm, peace, and control. Don’t share it with anyone.
Remember those Physical Training hours in school when we had fun goofing around doing jumping jacks, skipping, langdi, and whatnot? We might not realise it now but those exercises went a long way in helping us gain stamina, agility, and good mental health. Jumping jacks are a great form of full-body exercise and lead to better muscle strength, balance, and coordination. They also support weight loss. So, if you’re planning to lose or even maintain, make them a part of your fitness routine. Pick somewhere between 30-50 jumping jacks a day to begin with.
Tip: You can try different variations of jumping jacks to keep them fun and interesting. Try doing them in front of a big mirror so you can check and adjust your form and posture.
Squats are to workouts what proteins are to food. Good muscle strength is crucial to perform any kind of exercise and squats are important in developing it. They help in improving your lower body strength, burn calories and aid weight loss. Squats lead to better flexibility and mobility while allowing you to jump and run faster. Beginners may feel pain in their thighs and buttocks at first but do egg on. Start with 2-3 sets of 10-20 squats and increase as you go along. You’ll be amazed at how toned your lower body will feel over time!
Tip: Ensure that your forms are right for the best results. If you’re comfortable and up for it, consider performing squats with weights like plates, kettlebells, or dumbbells.
People lose weight but struggle to lose fat, especially around their waist and abdomen. While fat loss is not a spot-reduction process, crunches specifically help in toning and strengthening your core muscles leading to flatter abs. Crunches work on your abdominal, and lower back muscles, and obliques. They help in improving your posture as well. In combination with a cardio workout, they’re an excellent way to burn calories. You can start with 2-3 sets of 10-15 crunches a day and then add more.
Tip: Crunches are the most versatile of all workouts. Standing, sitting, or lying down, all of them are quite effective. You can also try some partner workouts for fun.
Plank is a wonderful workout that’s followed by professional athletes, boxers, and players and has its base in Yoga as well. It is used in transitional poses as well as in combination with crunches for better results. It is a great way to strengthen your core abdominal and lower back muscles, and hips. It helps in improving metabolism and body flexibility. Plank helps in reducing backache since it aligns all vertebrae in a line. Beginners may struggle a bit in the beginning but a 30-second hold is good enough to begin with.
Tip: Full plank is easier while half and side planks are a tad difficult to perform. A shiver in your core area means you’re doing it right. Practice regularly to increase your hold time.
I’m often asked about the source of my motivation and how I managed to stay upbeat through the hard days. Considering that I’ve never been a sportsperson and never ran before in my life, my fitness is proof that we all have that ability in us. Don’t make it about losing weight or looking good. Every successful workout fills you with a feeling of immense pride and satisfaction which shows in the form of a winning glow on your face. Isn’t all that effort worth getting a new charismatic personality? Begin your fitness journey today. If you need any help or just want to chat, ping me anytime.
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