Content

• To step
• Part 1 of 2: Warm up and cool down
• Part 2 of 2: Doing simple exercises
• Tips
• Warnings

Exercise, when combined with an appropriate diet, can be a great aid for weight loss and fitness. However, there is not always time or space to fit a workout into a busy day. There are a number of exercises you can do to stay healthy and strong without the need for equipment or a lot of time.

To step

Part 1 of 2: Warm up and cool down

1. Always warm up before an exercise. A warm-up gradually increases your heart rate, body temperature and circulation. Warming up your body before exercising can help prevent injuries and reduce muscle soreness after a workout.
   • A warm-up should be a lighter version of the planned workout.
   • Warm-ups should take about 10 minutes.
   • You should not become exhausted or overtired by the warm-up.
   • For example, if you are going for a quick walk, do a warm-up by simply walking for 10 minutes.
2. Cool down after your workout. It is important to let your body cool down gradually after a workout. Cooling down can help get your heart rate back to resting heart rate and can help prevent injuries or acidity after a workout.
   • A cool-down requires you to gradually reduce the intensity of the chosen workout or activity.
   • Try to cool for about 10 minutes.
   • Consider including stretching exercises in your cool-down.
   • For example, if you are going for a brisk walk, gradually reduce your pace for 10 minutes.
3. Stretch before and after a workout. Include stretching in your warm-ups and cool-downs to keep your muscles flexible as well as maintain their full range of motion. Hold the muscles for about 30 seconds before stretching the other side of your body. Try incorporating some of the following stretches into your workouts:
   • Keep your shoulders limber. Move your arm in front of your body and hold it there with your other hand. Push lightly with that hand and feel the stretch in your shoulder.
   • Stretch your hamstrings. Lie on your back. Lift one of your legs and lean your foot against the outer corner of a wall. Gradually straighten your leg and hold for 30 seconds. Repeat the same movement with the other leg.
   • Stretch your quads. Grab your ankle while standing upright and pull your leg up and back. Feel the stretch in the front of your thigh. If necessary, hold on to something to keep your balance.

Part 2 of 2: Doing simple exercises

1. Build strength with simple exercises. By letting the muscles overcome a certain resistance you can make them stronger and more efficient. Toning the muscles and increasing muscle tissue will make you stronger and burn more calories. People with more muscle tissue burn more calories, even at rest. Try some of the following exercises to build muscle and create a strong, lean body:
   • Push-ups. Place your hands on the floor in front of you, in line with your shoulders and fingers forward. Your legs should be straight back. Lower your body to the floor and bend your elbows. Stop when your elbows are at a 90 degree angle and then push yourself back up. Keep your back as straight as possible.
   • Triceps dip. Sit on the floor with your legs bent, hands on the floor next to your hips. Lift your hips off the floor. Lower your hips from the elbows and push back up. Do not stretch your elbows when pushing up.
   • Squats. Stand up straight with your feet shoulder-width apart. Bend your knees to lower your body. Stop when your knees are almost bent at a 90 degree angle. Stand up straight again. Keep your back as straight as possible and rest your weight on your legs and not on your knees.
2. Strengthen your core. By strengthening your core, you can take full advantage of any exercise or activity and burn even more calories. There are a number of simple moves you can do anywhere to help strengthen your core, as well as lose even more weight.
   • Crunches. Lie on your back with your knees pulled up slightly. Lift your head and torso up towards your knees, trying to touch your knees with your hands. Lie down again before repeating the movement.
   • The plank. Lie down with your face to the floor and rest your weight on your toes and elbows. Hold this position (which looks like a push-up position) and keep your back straight, shoulders and elbows aligned. Pull your abs tight during this movement. Keep this up for as long as possible.
   • The side shelf. Lie on your side, hips off the floor, resting on one elbow. Keep your body as straight as you can. Hold this position for as long as you can and then move on to the other side of your body.
3. Improve your fitness. Focus on cardio training after training with weights, so that you use more energy and burn more body fat. In addition, it may be better to save the easiest part of the workout (cardio) for last. Cardio can improve the functioning and health of your heart. Many of these exercises are easy to do and require no equipment. Try some of these exercises to burn calories and lose weight:
   • Straight Jumps. Start with your knees slightly bent, hands on hips. Jump as high as you can while extending your arms above your head.
   • Star Jumps. Bend your knees slightly with your arms at your sides. Jump up and stretch your arms and legs out. Bring your arms and legs back together as you land gently.
   • Burpees. Stand up straight with your arms at your sides. Get all the way down to your knees, hands on the floor. Kick your legs back in the push-up position. Retract your legs and return to the squat. From the squat, jump straight up into the air and extend your arms above your head.
4. To walk. Walking is a simple form of exercise you can do to help with weight loss. When combined with a healthy diet, walking can help burn calories and improve cardiovascular health.
   • Try to walk as often as possible. This could mean taking the stairs or walking to the store, instead of driving.
   • By taking longer and more intensive walks you will burn more calories and lose more weight.
   • By eating 250 calories less every day and walking for half an hour, you can lose nearly half a kilogram in a week.

Tips

• Always start a new fitness program slowly.
• Stop a movement if you notice pain in your joints or muscles.
• Try to stay active throughout the day. Any kind of exercise, such as climbing stairs, can help you get in better shape and lose weight.
• Combine your training with a healthy diet for the best results.

Warnings

• Don't over-train and know your limits. Over-training can lead to muscle pain or injuries.
• Always consult your doctor before starting any exercise program.