What kind of exercise can you do on a daily basis?

Exercise is very important for each of us. We can strengthen the conditioning of the body through exercise. It is a way of health preservation. In normal times, we generally need to choose an exercise method that suits us, and we should be able to do it all year round. It is especially necessary as a long-term fitness method. Therefore, the way of exercise is the most important. What exercises can we do in normal times? Let’s take a look at it together.

1. Rope skipping

Rope skipping is a very effective aerobic exercise. It can burn 400 calories in 30 minutes. It is a popular bodybuilding exercise. There are many types of rope skipping, some simple and some complex, which are especially suitable for low-temperature seasons such as winter. Rope skipping has the advantages of taking less time and consuming more energy.

In view of the unique health benefits of skipping rope for women, French fitness expert Mok has designed a "skipping rope progressive plan" specifically for female fitness enthusiasts. When you are a beginner, you only need to jump in the same place for 1 minute; after 3 days, you can jump continuously for 3 minutes; after 3 months, you can jump continuously for 10 minutes; after half a year, you can practice "series jumping" every day (such as jumping for 3 minutes each time, for a total of 5 times), until you can jump continuously for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes.

2. Take a walk

As the saying goes, the legs age first. The first benefit of walking is that it exercises the waist and legs and promotes flexibility of the lower limbs. Traditional Chinese medicine believes that the waist is the "home of the kidneys". If the waist is healthy, the kidneys will naturally benefit; the kidneys control the bones, so walking can also effectively prevent osteoporosis. Many people complain all day long that they are under a lot of pressure and have no time to exercise. In fact, walking is an "ideal antidote" for treating emotional tension and relieving stress.

When walking, you should do it according to your ability and proceed step by step. If you are in good condition, you can walk two more laps today instead of five laps originally; if you originally took 15 minutes to complete the whole journey, you can speed up a little today and finish it in 12 minutes. vice versa. The standard amount of exercise is to sweat slightly. If you are sweating profusely and out of breath, it is excessive exercise and must be adjusted. Keep your head up and chest out, slightly tighten your abdomen and buttocks, relax your shoulders, and let your arms hang naturally, swinging them back and forth. When walking, the heel touches the ground first, and then the forefoot touches the ground. The stride length varies from person to person. People who are tall, young, and in good physical condition can walk with big strides, while those who are not can have smaller strides. If your pace is faster, you can add elbow bending and arm swinging movements.

The above two types of exercise are a type of exercise that can be performed for a long time in normal times, and can effectively improve our physical fitness, especially without time restrictions. In addition, they can be performed indoors when the weather is bad. When exercising in normal times, we should also pay attention to having good living habits, which is particularly important for health preservation.