Spinalogy Blogs

Exercise is an essential part of a healthy lifestyle which contributes to the longevity and quality of life. Rains bring lot of enjoyment but the people who are fond of walking outside or jogging or running may be disappointed as it becomes tricky for them to continue their outdoor workouts. Here are some optional workouts which can be followed at home and can be fit.

Spot jogging    

Those who jog outdoors, can do spot jogging at home when it rains as Jogging can be done indoors as well. Spot jogging is best form of warm up or pre-work exercise.

Lift one knee with other leg straight on floor and move lifted knee back to the ground. Like this way move the arms and legs like a running action.

Skipping

skipping is also one of the best exercises. It mainly helps to mprove cardio-respiratory fitness. It also increases flexibility of the body and co-ordination. It is a good exercise for obese people to lose some weight. This is great exercise for growing bones.

Hold both the handles of the rope, one in each hand and rotate it in a circular movement backwards to the front of body. Jump and take it backwards under the feet. Don’t jump too high.

Floor Exercises

Few exercises done on floor without requirement of any instruments can be done at home when you cannot go outside. These exercises may include core exercises, push-ups, planks, squatting etc. Core exercises act mostly on abdomen and low back and also plank are very helpful in toning muscles of back and abdomen.

Strengthening exercises

After doing basic exercises, one can do strengthening exercises. Various strengthening exercises can be done to strengthen particular muscles group. To do strengthening exercises, one may need dumbbells or water bottles, strengthening bands etc. Exercising with Swiss ball is also another option for indoor exercises. These exercises increase stability of the muscles group. But doing exercises by using Swiss ball should be very cautiously or under an expert’s supervision.

Static cycling

Stationary bicycle is one of the important means for indoor exercises. Hence raining outside won’t be any problem to exercise. Static bicycling is also beneficial for those who want to lose weight. Minimum 15-20 minutes of stationary bicycling will help to stay fit.

Aerobic exercises

Aerobic exercises are also good form of cardio exercises which can be done at home. These can be safe and beneficial exercise for the highly fit person. Anyone having joints problems or chest pain or respiratory problems should avoid doing this. These are fast style of exercises done with playing music side by side. These exercises are beneficial to lose weight also.

Yoga

Yoga is the best exercises done indoor or outdoor too. Yoga not only focuses on body but mind and spirit also. Yoga asana, pranayam correct postures and movements, it also makes the body flexible. Relaxation of body and mind are main benefits of doing Yoga. Apart from asana and prayanam, surya namaskar (sun salutation) is one of the best yoga forms that concentrate on all muscles group of body i.e. the muscles of the trunk – the hips, abdominals and lower back.