Struggling To Keep Fit? Here Are Some Easy Workouts

Did you know that you don’t need a gym membership to stay fit and healthy this winter? There are many at-home exercises to ensure we stick to our fitness journey all year round. Here’s a few to try out:

Jump Rope

You can buy a skipping rope or use any rope at home for this one. The key is to start small; you can skip for 2 minutes when you start out. After 2 weeks you can push to 5 minutes or more. All you need to do is put a timer on and count how many jumps you make in that time.

Stair Stepping

Stair stepping is a great exercise to do in your home, even if you don’t have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favorite show. You may not work up a sweat like you would with a jump rope, but you will be keeping your body active and healthy.

The Plank

If you don’t have much time but want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off by holding the position for 30 seconds and add an additional 10 seconds every week.

Dancing

Dancing is an excellent way to burn calories and get your heart rate going while having fun. If you are in the privacy of your own home, there is no need to look like a pro. You can watch dancing exercises here.

Cleaning

Do not underestimate the power of the physical strength needed when cleaning. All the sweeping, vacuuming, and mopping is a lot of work and it’s enough to keep your heart rate up and sweating.

Water Bottle Weights

If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can modify the exercise to your level by filling the jugs with water to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you work out.

High Knee

This is a good replacement for running. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.

YouTube Workouts

There’s a lot of workout routines on YouTube. You can find any kind of workout you want, and it’s a good chance to learn other forms of fun workouts such as yogapilatesstretch bend workoutcardio, and more.

When it comes to workouts, trying out a variety of workouts can help you understand more about your body, and what you like and don’t like. The most important thing is staying consistent Choma. Best of luck!

If you or a friend need advice or help, you can contact Ask Choma, send a Facebook message or a Twitter DM, or a WhatsApp Message (071 172 3657).

At-home exercises to keep you fit this winter

Did you know that you don’t need a gym membership to stay fit and healthy this winter? There are many at- home exercises to ensure we stick to our fitness journey all year round. Here’s a few to try out,

Jump Rope

You can buy a skipping rope or use any rope at home for this one. The key is to start small; you can skip for 2 minutes when you start out. After 2 weeks you can push to 5 minutes or more. All you need to do is put a timer on and count how many jumps you make in that time.

Stair Stepping

Stair stepping is a great exercise to do in your home, even if you don’t have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favourite show. You may not work up a sweat like you would with a jump rope, but you will be keeping your body active and healthy.

The Plank

If you don’t have a lot of time, but you want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off by holding the position for 30 seconds and add an additional 10 seconds every week.

Dancing

Dancing is an excellent way to burn calories and get your heart rate going while having fun. If you are in the privacy of your own home, there is no need to look like a pro. You can watch dancing exercises here.

Cleaning

Do not underestimate the power of the physical strength needed when cleaning. All the sweeping, vacuuming, and mopping is a lot of work and it’s enough to keep your heart rate up and sweating.

Water Bottle Weights

If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can modify the exercise to your level by filling the jugs with water to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you work out.

High Knee

This is a good replacement for running. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.

YouTube Workouts

There’s a lot of workout routines on YouTube. You can find any kind of workout you want, and it’s a good chance to learn other forms of fun workouts such as yoga, pilates, stretch bend workout, cardio, and more.

When it comes to workouts, trying out a variety of workouts can help you understand more about your body, and what you like and don’t like. The most important thing is staying consistent Choma. Best of luck!

If you or a friend need advice or help, you can contact Ask Choma, send a Facebook message or a Twitter DM, or a WhatsApp Message (071 172 3657).

Health and Exercise Tips for beginners

January is the month where we all rethink our unhealthy December decisions and decide to get back on track. And that’s perfectly fine. What better time to start achieving your goals than the beginning of a new year?

So if you’ve decided to start working towards a healthier life but not sure where to start, simply read on for helpful tips chomas.

Start slowly

If you haven’t exercised in a long time or if you’ve never exercised before, it’s a good idea to start off slowly and then increase the pace of your exercises as you go along. The reason for this is, being a bit unfit at the moment, you might actually get tired more easily and the strain of exercising might make you feel like quitting.

Start with a ten minute walk every day and then slowly increase the time every week.

Even when it comes to going on a diet, try not to force yourself to go on an extreme diet. Start by cutting unhealthy things out of your diet, perhaps one week at a time. If you’re worried about giving in to cravings, replace your unhealthy snacks with something healthy but tasty. So instead of chips and biscuits, eat fruit and yoghurt, for example.

Find a fitness buddy

Don’t you find it easier to accomplish things when you’re doing it with someone else? When it comes to going on a journey toward a healthier lifestyle, having someone to go through it with you will definitely help. So get one of your friends and start exercising (even just walking or jogging) together. Share diet tips with each other, have weekly challenges and encourage each other to keep going.

Get fit through sports or hobbies

When you think about exercise you might immediately think about doing push-ups, running or lifting weight. For some of us, this doesn’t always sound like fun. But fitness doesn’t mean you can’t have fun. Why not try taking up a sport you might enjoy? Join your school’s sport team or start your own after school sports team with your friends.

You could also enjoy doing things you love that will keep you active, like dancing, bike riding or swimming.

Keep track

It helps to keep track of what you’re doing to your body so that you can monitor your health changes. Take note of the times you’re making unhealthy choices and the possible reasons for them. Are you more likely to make unhealthy choices when you’re stressed or when you’re with your friends? Do you eat more when you’re bored? Taking note of this will help keep you aware of your habits and lead to you changing them.

Also keep track of your healthy habits. If you can keep a journal of your diet and weight so that you can see the effect of your health choices. You can even ask your doctor or another medical professional for health tips that are specific for your body type.

Stay Positive

Lastly chomas, remember to maintain a positive attitude towards your health goals. Making the decision to be healthier and take care of yourself better is always a good one so never stop trying. If you feel like you’ve backslid into old habits, simply start over. Believe in your ability to achieve your health goals no matter what.

Do you have any health goals you want to achieve this year? Let me know in the comments.