हिंदी
Do you feel bad about not exercising at all throughout your Monday through Friday, five-day workweek schedule? Good news is here. The risk of having a heart attack is reduced by 27% in persons who exercise for 150 minutes or 2.5 hours on the weekends, compared to 35% in those who exercised more frequently during the week. In addition, everyday exercise can reduce the risk of heart failure by 38% as opposed to 36%. 150 minutes of moderate to intense exercise can keep you healthy, according to health recommendations.
Exercises that are incorporated into your regimen during your off days, such as walking, strength training, cardio, Yoga, push-ups, and crunches, can assist enhance your heart health and general fitness.
Outdoor activities
1. Jogging or quick walking
Use the weekends to your advantage and go for a quick walk, run, or jog in your neighborhood or a local park. With this workout, a person can burn up to 300–400 calories. It’s a great approach to increase fresh air intake and cardiovascular fitness. Running is helpful for a better night’s sleep as well as your heart, lung, and endurance fitness. Running is a form of exercise that benefits your entire body and strengthens your bones.
2. Select a sport
Sports allow you to maintain good physical and mental health in addition to having fun. Additionally, it lowers your stress levels. Any sport is beneficial for the body’s blood flow. In addition to strengthening your body’s muscles, participating in sports can help you breathe better. Your strength, stamina, and endurance all significantly increase. It also aids in developing lean muscle. Among the well-liked sports that can be performed are football, badminton, cricket, squash, and table tennis.
Exercises for a workout inside
3. Jumping jacks
Jumping jacks are a well-known and powerful aerobic workout that can increase your heart rate and increase your overall endurance. Put your feet together and keep your body erect. Jump with your feet apart and raise both of your arms in the air at the same time. After a predetermined number of repetitions or duration, return to your starting position and repeat.
4. Squats
Squats are a basic lower body workout that work the thighs, glutes, and lower back muscles. They contribute to greater strength, improved mobility, and improved posture and balance. Aim for 20 squats every day to benefit your legs and back if you are new to this exercise.
5. Pushups
A quick and effective workout to build strength is the push-up. They may be done anywhere and don’t need any special equipment. They assist in strengthening and stabilizing the upper body by working the chest, shoulders, triceps, and core muscles. A person who exercises regularly can perform up to 300 push-ups, but the ordinary person should aim to complete 50 to 100 over the weekend.
6. Planks
Planks are a fantastic all-around workout that focuses on your core muscles while also working your arms, shoulders, and legs. Put your hands directly under your shoulders and straighten your body as if doing a push-up to do this exercise. Try to hold this position for as long as you can; as you get more practice, try to extend it.
7. Crunches
Crunches are a crucial core exercise that tone your front abdominal muscles while also engaging your complete core. Lie on your back with your knees bent and your feet flat on the floor to perform a crunch. Using your abs, raise your upper body off the ground, and then slowly bring it back down.
