winter season In general, people reduce their physical activity. I feel lazy just getting out of bed in the morning. At the same time, some people don’t bother to workout even after waking up.
On the other hand, it is necessary to pay more attention to exercise in winter than in summer, because immunity weakens due to lack of sunlight in winter.
At the same time, the risk of infectious diseases such as flu or viruses increases. It is therefore important to train regularly during the cold months.
Often, due to dense fog and haze, people cannot go out to exercise, walk or do outdoor physical activities, even if they want to. For such people, we have offered indoor exercises, which help to keep the body fit and healthy.
So, today in important news we will talk about what exercises can be done at home during the winter season? You will also learn that-
What types of health problems can occur from not exercising? What is the benefit of doing this or that exercise?
Expert: Hariom Ojha, Weightlifting Coach and Fitness Trainer, Kanpur
The risk of these diseases increases due to lack of exercise
Many diseases can affect us if we do not exercise daily. Particularly, in people who follow an unhealthy diet and lifestyle, their risk of diabetes or heart disease increases significantly.
See in the chart below what types of illnesses can occur due to lack of exercise.
Do these 10 exercises at home in winter
In cold weather, you don’t want to take off your blanket or duvet. This is far from a walk or physical activity.
However, there are certain exercises that you can also do at home. These can help you stay fit. See the graph below-
Let’s talk in detail about all these exercises given in the chart. Also know how to make them at home.
jump Jack
The jumping jack is an exercise in which all the muscles of the body are active. Apart from weight loss, it is also very beneficial for the heart and lungs.
how to do jumping jacks
First, get into a careful position with both hands down. On the first jump, spread both legs and jump into the air. Meanwhile, move both arms upward from your head. On the next jump, return the hands and legs to the same careful position as before. Repeat this process 30 times in a row.
bodyweight squats
This exercise helps reduce weight and strengthens the leg and back muscles. The frequency of bodyweight squats depends on your fitness level. It is generally recommended to do this at least 2-3 times a week.
How to do bodyweight squats
First, adopt a careful posture. After that, slowly move the body down. As if you were sitting in an invisible chair. To maintain balance while seated, extend your arms straight in front of you. When the knees reach a 90-degree angle, stop. Also keep your head forward. Finally, return to the careful posture as before. Repeat this process 10 to 20 times.
plank
This is the best exercise to reduce belly fat. To do this, you must put all your weight on the soles of your feet and arms.
how to floor
First, keep your hands and feet on the ground. During this time, your shoulders, hips and legs should be in a straight line. Keep your body stable by contracting your abdominal muscles. Hold the body in this position for 30 to 60 seconds. . If you are doing this for the first time, you can start with 15 to 30 seconds. After that, slowly lower the body. Keep in mind that your elbows should be straight and below the shoulders. The head should be tilted towards the ground.
high knees
This is a cardio-intensive exercise, performed at a fast pace. This exercise strengthens the leg and hip muscles. Apart from this, it helps in reducing weight and improving metabolism.
how to do high knees
First, get into a careful position. After that, raise one knee to waist level. Likewise, alternately raise one knee and another down. Do this for 20 to 20 seconds in at least four sets. .
sit on the wall
In this one, you have to sit leaning against a wall. Meanwhile, bend your knees to a 90-degree angle and keep your feet touching the floor. This increases endurance and activity. The balance of the body also improves.
how to sit on the wall
First, place your back against the wall, then slowly bend your knees and bend your body exactly as if you were sitting in a chair. Keep in mind that a 90 degree angle must be formed. knees. During this time, keep your head absolutely straight. You can stay in this position for 15 to 20 seconds.
push ups
Push-ups strengthen your chest and arm muscles. For this you do not need any additional equipment.
How to do push-ups
First, keep your hands and feet on the ground. The whole body must be in the air, except the soles of the feet and the hands. During this time, shoulders, hips and legs should be in a straight line. Then slowly move your body down. . Your chest should be about 1 to 2 inches off the floor. After that, immediately lift the body. During this time, your hands and legs should be straight. Repeat this process about 10 to 15 times. If you are doing it for the first time, you can also start with 5 times.
steps
Step-ups are a great exercise to strengthen your legs and hips. This can also be done on the stairs, chair or bench at home.
How to do step-ups
First, stand near a bench or a staircase. Now lift one of your legs and place it on the ladder. During this time, keep your leg straight and try to maintain balance. Now, while climbing the ladder, place the other leg on it. well, go down the same way you climbed up. Keep in mind that when doing step-ups, do not bend your knees more than 90 degrees.
bicycle crunches
This exercise strengthens the abdominal muscles. This is the best exercise for people who want to lose weight or build abs.
How to do sit-ups on a bike
First, lay a mat on the floor and lie straight on your back. After that, place your hands behind your head and keeping your elbows outward, now lift one leg above the floor and bend your knees at an angle of around 90 degrees. .Bend. Meanwhile, lift your head, shoulders, and upper back off the floor. After that, bend your torso and move your right elbow towards your left knee. Do 3 sets together.
mountaineer
This exercise reduces belly fat and strengthens the waist and leg muscles. In this we move our hands and legs in one way or another, as if we are climbing a mountain.
how to go mountaineering
First, keep your hands on the ground. During this time, shoulders, hips and legs should be in a straight line. Now bring your right foot closer to your chest. Do the same as if you were climbing a height. Continue to change both legs quickly. Repeat this process for 30 seconds to 1 minute.
seated leg raise
You can do this exercise comfortably seated on a chair or bench. It strengthens the muscles of the lower body.
How to do seated leg raises
First, sit on a chair or bench. After that, raise your legs up to 6 to 8 inches. Then slowly lower your legs 10 to 15 times in 3 sets.
Note: A healthy person can easily do all these exercises at home, but if you suffer from any health problems, definitely consult your doctor before doing them.
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