It's no secret that physical fitness is very important, both for our overall health and well-being and our ability to perform everyday tasks. Sadly, it seems like everyone is constantly on the go and it can be challenging to find time to exercise, especially if you don't have access to a gym. But that doesn't mean you can't stay healthy and fit.
There are plenty of simple physical training exercises like Gait training exercises that are an important part of physical therapy that you can do without any equipment to help with rehabilitation. These exercises are simple and easy to follow. So Let's get started.
Step-Ups
Step-ups are a great way to improve balance, coordination, and strength in your legs. All important skills for safe walking. To do step-ups:
- Find a sturdy bench or chair about 18-24 inches high.
- Place one foot firmly on the bench/chair and push up with your other leg until your thigh is parallel to the ground.
- Hold then slowly lower yourself back down.
- Do at least 12 reps per set and three sets daily for best results.
Skipping Rope
Skipping is another exercise that helps develop balance and coordination. It also increases heart rate, which can be used as part of a cardiovascular workout routine. To do this exercise, jump rope for 30 seconds or until you feel fatigued but don't overdo it. Make sure to keep your back straight all through.
Pelvic Tilt
This exercise helps improve your posture by strengthening your abdominal and pelvic floor muscles. To do the pelvic tilt:
- Lie on your back.
- Bend your knees and feet flat on the floor.
- Tighten the belly button toward the spine while gently pulling in the lower abdomen simultaneously. This moves the tailbone closer to the pubic bone.
- Hold for five seconds, then relax.
- Repeat ten times.
Wall Sits
Wall sits are another great way to strengthen your pelvic floor muscles and your quadriceps, hamstrings, and glutes. To do a wall sit:
- Stand with your back against a wall.
- Slide down till your knees bend at a 90-degree angle.
- Hold the position for about a minute, then slowly stand back up.
- Repeat three times.
Squats
These are another great way to strengthen your pelvic floor muscles as well as your quadriceps, hamstrings, and glutes. To do a squat:
- Stand with feet shoulder-width apart and arms extended out in front of you at chest level.
- Bend your knees until your thighs are parallel to the floor, then return up slowly without locking your knees or bouncing.
- Do at least 12 reps per set and three sets daily for best results.
Pushups
Pushups are a great way to tone your chest, arms, and shoulder muscles. To do a pushup:
- Lay down flat on your stomach and place your hands shoulder-width apart.
- Push yourself up with your arms until they are straight and then lower back down slowly.
- Do at least 10 reps per set.
Don't lockout at the top or bottom of each repetition; instead, keep a slight bend in elbows throughout the movement.
Plank
The plank is a great exercise that works your abs, back, and shoulders. To do a plank:
- Put your hands under the shoulders but slightly wider than shoulder-width with toes grounded into the floor.
- Squeeze glutes to stabilize your body and be careful not to lock the knees.
- Look at a spot on the floor to neutralize your neck and back keep keeping your head in line with your back.
- Hold for about a minute.
As you get more comfortable and easy, hold your plank for as long as possible without compromising your breath or foam.
Crunches
Crunches are a good way to tone your abs. To do a crunch (video):
- Lie down on your back with knees bent and feet flat on the ground.
- Make sure your hands are behind your head or across your chest, then curl up until shoulders lift off the ground.
- Hold for a minimum of one second, then slowly lower yourself back downwards.
- Do at least 12 reps per set and three sets daily for best results.
Conclusion
Now that you know a few simple at-home physical training exercises, it's time to put them into practice. Start with one or two exercises and work your way up to three sets of each exercise per day. Remember that consistency is key. Always be attentive to your body and stop when necessary. There's no reason why you shouldn't be able to get in shape just because there isn't a gym nearby.
