Exercising is one of the top things that make your new year resolutions and they also rank the highest when it comes to breaking them.
Many of us have a very hectic schedule. Some of us travel a bit too much and in between “this and that” it is difficult to find time to exercise.
But fret not; there is hope for all such people who cannot make exercise a regular part of their routine.
We will introduce you to some simple activities that are going to give you the benefit of exercising without taking a lot of time and shall easily amalgamate in your schedule.
1. Take Time on Waking up
Exercise has two direct advantages- one it stretches your muscles and two it helps in breaking down cholesterol in the body. When you get up in the morning, stay in your bed for a minute more, not to snooze but to stretch.
Cross your fingers above your head and pull them away with arms stretched straight. Stretch with your toes pointing away from the knees as well. This way you should feel the pull across your entire body.
Both the boxes ticked!
2. Must Have Hearty Breakfast
No matter who tells you what, after that one warm glass of water have a complete and healthy breakfast, NEVER skip it!
During the whole day it is between your dinner and breakfast that you have the longest gap so it is necessary to give your body the energy and nourishment.
So what ideally should be your breakfast?
Make it a point to have a balanced breakfast with Carbohydrates, proteins, fats, minerals and vitamins making to your breakfast plate. The best way is to make a breakfast menu on the weekends when you have time on hand and include the best.
Whatever you have for breakfast gets digested, absorbed and utilized by the body because it has been going without food all night.
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3. Be Active
Do not have time for exercise, but walking is something you can make out time for. We would say shun the car and walk to work. If that is far off, then ride a bicycle when you step out in the neighborhood. Use your legs more and ditch that elevator as well.
Walking up the stairs is an excellent exercise; it strengthens your calf muscles and helps you lose fat. Cycling is another excellent way of getting a leg and ABS workout done.
4. Breath Breath Breath
You must have noticed how in Yoga and other exercises, there is a lot of emphasis on breathing and its rhythm. Now you must feel that breathing is such a natural thing, why should we practice it?
The fact is, most of us do not breathe right! We all tend to be shallow breathers. So, just begin to consciously take note of your breathing swells and you can do it anywhere and at any time.
All you have to do is breath really deeply and exhale completely. You will find that this simple routine makes you feel more relaxed and settles your nerves just the way a heavy workout does.
Breathing deep also bring in that much more oxygen, which helps in burning the body fat faster.
5. Home Food Does It For You
Next time when you want to pick those takeaways and eat the fries and burgers; remember they have super unhealthy concentrate of preservatives, salt and sugar that do more harm than eating a bar of butter at home every day!
So just stock up your fridge with seasonal fruits and vegetables that will enhance your immunity.
Get salads on your menu because they do not need to be cooked, can be made tasty and give you load of fiber which keeps you full and kills your appetite naturally.
As we mentioned earlier, prepare a menu for your week on a weekend and you will realize ones you know what to cook, it is easy for you to get on with it. Just show some will in front of the diners and resist carrying junk home.
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6. Divide your Portions
Do you have habit of stuffing up during meal times? We have just the solution for you and you will not have to reduce the overall quantity of your food.
It is simple- squeeze your meal portions and adjust them in such a way that you eat about 5-6 times in a day instead of three times.
How will it help?
Firstly, eating throughout the day, even if less, will reduce your food cravings while keeping you full for longer.
Secondly, you will not burden your digestive system at one go which also leads to spike in glucose levels in the body post-meal.
7. Water yourself up
Follow our mantra- Minimum 2 liters water consumption in a day. Increase it to at least 3-4 liters on active days.
How do you keep tabs on it?
Fill a bottle and keep them on your office desk or dining table at home. Drink out of the bottle and this way you will know how much you had during the day.
The big reason we are advocates of water is because the water is a detoxifying agent. It keeps the body hydrated, which is necessary considering 70% of our body is made out of water.
Another reason is that water boosts metabolism and keeps your organs like kidney and bladder healthy.
8. Relax and Sleep well
Anxiety and restlessness are amongst the catalysts that make you crave for food and also pile on those extra pounds.
Those who tend to sleep less than 7 hours on an average tend to put on extra weight easily. An adult needs about 7-8 hours of average sleep; it is also important to understand here that you need to go to bed at the same time every day and try to get up early in the mornings.
This keeps the rest of your routine intact with time for all the morning routines and activities.
Studies have shown that people who sleep less have low levels of leptin which is a hormone that sends a signal that you are not hungry anymore.
Another hormone that tells your brain that you are hungry is Ghrelin. As you rightly guessed, Ghrelin is found in higher concentrates in those who sleep less making you eat more!
Get Set Go……
Now that we have shared these important and simple routines that are as good as exercising, get going with them. The way to fitness need not be cumbersome and following and including these activities in your daily schedule will go on to prove just this. We sign off by saying Happy fitness to you!!
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