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When we hear the word workout or exercise, our minds quickly think about the gym. Well, I've got news for you. You don’t have to go to the gym every time you want to workout. You can always improvise and do it at home.
Working out just got easier. You can do three ten-minute exercises in the comfort of your home. No long car or bus rides to the gym and going home completely exhausted. Don’t have equipment? You can always DYI.
Working out has numerous benefits for the body and mind. It even impacts our emotional health. Below are some of the benefits of exercising.
Benefits of exercise
It reduces stress and helps you unwind after a long day.
This is not to suggest that exercise is a quick fix to all your problems. However, it will help you relax both your body and mind. When you work out, your body releases chemicals called serotonin and dopamine.
These two are known as mood-stabilizing hormones because they control how we feel. Also, by exercising, we flood our systems with these “feel good” endorphins. They provide relaxation and help calm both the mind and body.
Also, working out helps reduce the secretion of stress hormones known as adrenaline and cortisol.
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It boosts your mood.
Did you know that working out can improve your mood? A study from the University of Vermont discovered that it takes just twenty minutes of exercise to boost your mood, lasting over 12 hours.
Working out three to five days a week, for thirty minutes to an hour, provides the best results for your overall mood.
It’s a great way to combat mental health conditions such as anxiety and depression.
When combined with treatment methods such as psychotherapy and cognitive behavioral therapy, exercising regularly can help manage depression and anxiety.
However, it would help if you kept in mind that exercise should not be used as a substitute for treatment.
It helps you sleep better.
Exercise helps reduce the time it takes to fall asleep. So, remember to get that workout in before going to bed for a great night’s sleep.
It’s a great way to lose weight.
Are you struggling with weight loss? Have you tried dieting, fasting, but still nothing? Try exercising regularly. Cardio workouts paired with toning exercises are designed to help you lose weight faster.
An alternative to cardio is strength training and full-body workouts. These two work hand in hand to exercise your whole body while helping you gain lean muscle mass.
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It helps combat diseases such as hypertension and diabetes.
Regular exercise can prevent lifestyle diseases such as diabetes and hypertension. Besides, it reduces the risk of heart disease and helps control your blood sugar levels.
Exercise is a great way to meet new people.
Going out for a run or going for a swim at your local pool is a great way to socialize and have fun. It helps you unwind and do the things you enjoy.
It’s an excellent way to boost your sex life.
Exercising regularly helps you feel better about yourself, a confidence boost which in turn boosts your sex life. Also, it helps reduce the risk of erectile dysfunction in men.
It helps slow down the aging process.
Regular exercise slows down aging at the cellular level. Our bodies are continuously making new cells and breaking down old ones. By working out, you slow down the aging and even add more years to your lifespan.
It’s a great way to practice self-care.
Exercise can be an excellent means of self-care. By working out, we show love to ourselves and our bodies. The feeling of accomplishment is an excellent way to help you feel better about yourself.
Warming Up
Warming up before exercising helps your body prepare and prevents the risk of tears or sprains and strains. It should take six minutes, at the very least, and involve all parts of the body.
Benefits of warming up
- Increases your joint range of motion and reduces stiffness.
- Increases blood flow by dilating your blood vessels.
- It raises the temperature of your blood and allows oxygenation of the necessary muscles.
A few warming-up exercises you can do include marching on the spot, knee lifts, and shoulder rolls.
It’s vital to hydrate before, during, and after exercising. With a DYLN bottle, you get smart hydration wherever you are. It comes with a VitaBead Diffuser that improves the quality of the water by alkalizing it.
Alkaline water helps you feel more energetic, ensures you hydrate better, and is absorbed easily by the body.
Dressing
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Wear clothes made from absorbent fabrics to soak in sweat and allow you to stretch. Also, a headband or headgear would help prevent your hair from getting into your face. A good pair of shorts or leggings with a tank top or sports bra are examples of appropriate workout clothes.
Note:
Workouts usually follow a sequence, top to bottom or vice versa. It’s a systematic way to ensure you’ve exercised your whole body. We’ll divide the three workouts into the regions of the body.
Upper Body and Back
Tricep dips
They’re great at building strength in the shoulders and arms.
To do this workout, you may need a prop. A sturdy chair or bench will work just fine.
- Position your hands shoulder-width apart on a secure chair
- Slide off the seat with your feet stretched out in front of you. Your eyes should stare straight ahead.
- Straighten your arms, but keep them bent slightly at the elbows to ensure you engage your triceps
- Slowly bend your elbows, bringing your body towards the floor. Your elbows will be at 90 degrees.
- Once you hit the ground, slowly return to your starting position, completing one rep.
- Do 15 reps for the first set, working your way down to 10 reps for the second set.
Core and Lower Back
The core region comprises the abdominal muscles, the lower muscles of the back, pelvic floor muscles, and the diaphragm.
Russian Twists
- Assume a sit-up position with your back straight, knees bent, and feet six inches from the ground
- Keep your core tight and engaged, and bring your arms to your right hip and hold for five seconds.
- Repeat this step for the left side.
- Do 15 reps for the first set, then 10 for the second set.
Lower Body
The lower body comprises the glutes, quads, and calves. Squats are an excellent workout targeting the glutes and quads. Incorporating heel raises ensures you work out your calves too.
Squats with Calf Raises
- Stand with your feet shoulder-width apart with your toes pointing outwards slightly (it helps with balance).
- Bend your knees, keep your back straight with your chest out, and your eyes trained to the front.
- Go low until your thighs are parallel to the ground.
- Hold for five seconds, then using your heels, slowly go back to your starting position.
- Lastly, elevate your heels and clench your glutes.
- Repeat it ten times for two sets.
Post-workout Tips
Rest is an essential aspect of working out. It helps with muscle and tissue repair, especially after an intense session like weight training. Below are some tips to help you speed up your post-workout recovery.
1. Replace lost fluids.
A good water bottle comes in handy for this; you don’t have to go any further. The DYLN bottle has triple layer insulation designed to keep your water ice-cold, enhances the pH of water, and it comes in four different colors.
2. Replenish your energy.
High-quality proteins and carbohydrates are excellent at refueling, getting back your strength, and preparing you for the next workout.
3. Stretch.
Some simple and gentle stretches are a great way to help you recover.
4. An Ice bath.
Ice baths are popular with most athletes because it helps speed up recovery and reduces muscle soreness.
5. Get some Sleep.
Sleep gets you re-energized and helps you combat hunger cravings, preventing you from overeating. It also helps with muscle recovery.
6. Don’t eat fast-acting carbohydrates.
Foods like white bread, white rice, and baked goods like donuts cause a spike in blood sugar levels and insulin. Consequently, nutrients are absorbed into the body at a higher rate.
Now that doesn’t sound bad until you realize that that rapid rise in blood sugar also goes down at the same rate. This leaves you feeling lethargic and sluggish.
7. Don’t start eating immediately.
It’s best to wait a few minutes before refueling, preferably 20 to 30 minutes after working out.
8. Don’t do heavy tasks just after working out.
It would help to avoid garden chores like mowing the lawn or weeding immediately after working out. Your body needs time to relax and recharge.
Performing heavy tasks just after exercise increases the workload on your already fatigued muscles. This increases the risk of muscle sprains and ligament tears.
9. Don’t stay in your workout clothes.
It’s important to change your clothes immediately after exercising. Bacteria like humid and damp conditions such as wet, sweaty clothes may cause diseases.
Besides, changing gym clothes after working out helps improve circulation and boosts the recovery process. A nice cold shower after an intense workout session works wonders for your sore muscles.
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Concluding Remarks
Working out has numerous benefits for the body. It helps boost self-confidence, slows down the aging process, and helps lose weight. The best part about exercising is, you can do it anywhere, even at home.
These three easy workouts can be done in ten minutes and do not require any equipment. However, that doesn’t mean you can’t improvise. Remember post-workout care is important after any exercise session.
It helps cool down the body, boosts the recovery process, and helps replace lost fluids. Alkaline water is a great drink for workouts, before and after. Snacking on healthy foods such as a fruit and veggie smoothies will help replenish your energy.
