Whether you are a fitness enthusiast or the one who finds excuses to step out for a daily walk, there is no debating the fact that it is necessary to stay physically and mentally active in order to enhance overall fitness and improve our ability to perform daily activities better.
Aerobic exercises are ideal to fit into your busy day as many of them require no special facilities or equipment and can easily be done at home.
You may have come across the terms aerobic and cardio exercises being used interchangeably. A cardio workout intrinsically means doing aerobic exercises, because you cannot increase your cardio or heart rate without increasing the oxygen intake which is what aerobic refers to. So the exercises and result of both are interlinked; increasing the heart rate and body’s oxygen intake, thereby improving the heart’s ability to pump blood and oxygen flow more efficiently through the body.
After a session of even moderate intensity aerobics the body tends to feel lighter, more agile and the mind more alert, focussed and energetic. Research has shown that doing some form of regular aerobic activity has many health benefits such as –
It is totally possible for you to stay fit and enjoy the health advantage of an aerobic workout without leaving the comfort of your home. Before you begin the main aerobic exercises remember to do at least 5 minutes of warm up.
This is the indoor version of the popular high intensity outdoor aerobic exercise. Spot jogging is super simple and can be done even during commercial breaks while watching your favourite TV show. Stand with feet shoulder width apart. Lift your knees as high up towards your chest as you can. Try spot jogging without stopping for a minute. Do one minute bursts of spot jogging multiple times a day.
Jumping jacks give you a full body workout while helping you burn calories and shed unwanted body fat. Stand with legs together, arms by your side, bend slightly at the knees and jump. As you jump spread your feet wide apart and swing your hands over your head. Return to standing position.
Skipping is a fun to do indoor or outdoor aerobic exercise that will bring back memories of your childhood. Adjust the length of the skipping rope as per your height. Lace up your sneakers, find an open space at home and get started. If you haven’t picked up a skipping rope in a while, be patient. Gaining speed and getting the right time coordination of jumping on your toes while swinging the rope may take a bit of practice. Start with around 15 to 20 minutes of skipping at least thrice a week.
Stand straight with feet hip-width apart. Push your buttocks back, bend your knees and lower your body into a squat position. Stretch out your arms in line with shoulders, parallel to the floor. Tuck in your stomach and jump as high as you can while lifting arms straight above your head. Land back softly but firmly on your feet in squat position. Squat jump strengthens your core muscles and works the lower body.
Another simple aerobic exercise you can do at home is alternate toe touches. Stand with feet shoulder-width apart. Lift one leg straight out parallel to the floor and try touching the toes with your opposite hand. Repeat. This exercise works your arms, legs and core muscles making it an effective full-body aerobic workout.
Play your favourite music while doing aerobics. It will make your workout more enjoyable and keep you going. Gradually increase the intensity and duration of the exercises as you build up stamina.
Along with aerobic exercises to improve overall fitness and performance levels, you also need to secure long-term health from a financial perspective. Buying a good health insurance plan can safeguard you in a medical emergency by taking care of pre and post hospitalisation expenses and treatment costs of critical illness.
You should look at opting for a comprehensive health insurance policy as it provides wider and better coverage, with benefits such as cashless hospitalisation cover at network hospitals, 24x7 call assistance and lifetime renewal. Compare health insurance policies online from different insurers then choose the health insurance plan that best meets the requirements of you and your family.
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