Benefits Of Exercising: Top 5 At-Home Workouts

exercises for weight loss at home

Written by shifaadmin

August 15, 2022

We all are well aware of the fact that exercising regularly is beneficial for health in so many ways and it can help you lose weight and boost your mood. But the top reason people stay away from exercising regularly is because of lack of time. Some may use it as an excuse, but for many – this is a real issue.

The good news is that it’s never too late to start. You can start slowly, and in this article, you may find ways to fit more physical activity into your life easily.

If you are a person with a busy schedule and tight routine and you want to exercise 3-4 times a week then for you; home workouts are a better option than a gym.

Health Benefits of Exercising

Engaging in regular exercise can help you stay away from many health issues and provide you with countless benefits. Here are a few major advantages of daily physical activity:

  1. Helps You Control Your weight
  2. Reduces your risk of heart diseases
  3. Helps you quit smoking
  4. Helps your body manage insulin and blood sugar levels
  5. Improves your mood and mental health
  6. Strengthens your bones and muscles
  7. Reduces the risks of some cancers including colon, breast, uterine, and lungcancer
  8. Improves sleep
  9. Increases your chances to live longer
  10. Reduces the risks of falling


Top 5 Exercises You Can Do At Home

Doing exercises at home can be a lot more beneficial than going to a gym. Giving your 100% effort while exercising at home can give you better results if you are not comfortable exercising at the gym.

Also, when you work out at home, you will use your own space for changing & freshening. It’s much more hygienic and gives you more privacy and a level of comfort.

Here are a few exercises you can easily perform at home and can stay fit & healthy.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.
  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
  4. Complete 3 sets of 10 reps daily.

 2. Pushups

Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
  3. Complete 3 sets of as many reps as possible.

 3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
  2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
  3. Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for 1 second, then extend your legs and return to the starting position.
  4. Complete 3 sets of 20 reps daily.

 4. Jumping Jacks

Jumping jacks are the best cardio exercises. There are various benefits of including it in your everyday exercise program.

    1. Stand straight with your feet together and hands on your sides. Jump along by raising your arms above your head and bringing your feet apart. Reverse the movement immediately and come back to the original position. Start doing it faster.
    2. Do it as many times as you can.


5. Planks

Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way sit-ups or crunches might.

  1. Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
  2. Keep your chin slightly tucked and your gaze just in front of your hands.
  3. Take deep, controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes, and quads are all engaged.
  4. Complete 2-3 sets of 30-second holds to start.

These fundamental exercises will do your body good, but there’s always room to keep pushing it. If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by adding more sets of reps and weights.

Working out at home can give you impressive results when you exercise regularly and follow an effective home workout plan. So, make exercise a part of your daily routine and you will be surprised to see the amazing results in just a few weeks.

To discuss health-related issues, please consult Shifa International Hospital’s expert Physicians & Doctors and choose to live a fit and healthy life. For more information, call 051-864646 or download eShifa App from Play store or Apple store today!

Sources: Mayo Clinic, Healthline, Matey Lifestyle

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