The quest for healthy living is a priority in the life of any human being. Fitness is an issue of vital importance which cannot be overemphasized. It is noteworthy that 100 percent health stability cannot be achieved without physical activity. According to World Health Organization (WHO), Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. Physical inactivity has been identified as the fourth leading risk factor for global mortality causing an estimated 3.2 million deaths globally.
Regular moderate intense physical activity – such as walking, jogging, cycling, or participating in sports – has significant benefits for health. For instance, it can reduce the risk of cardiovascular diseases, diabetes, breast cancer, and even depression. Moreover adequate levels of physical activity will decrease the risk of vertebral fracture, help control weight and help to relieve stress. Exercise boosts energy, improves muscle strength and increase endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work efficiently. When your heart and lung health improve, you have more energy to tackle daily chores. A person who is fit is capable of slowing down the aging process and living a longer and better quality of life. Physical and mental fitness play very important roles in our lives and people who are physically fit are less prone to mental conditions. Every individual no matter the age bracket needs to have some form of regular physical activity coupled with a balanced healthy diet to achieve optimum health.
In order to stay ahead in the proverbial race to out run the zombies ( like the TV show “The Walking Dead”-Yes this is how I see the world today), many individuals these days appear to have little or no time to incorporate exercise in their daily hurdles. But the good news is: A little workout for a few minutes, say 5 minutes, can serve you better than not doing any physical activities at all. There are a handful of simple workouts one can easily incorporate in ones daily schedule that will go a long way to helping even the busiest individual achieve a reasonably healthy quality of life and stave off the diseases that turns you into a Walking Dead!
Below are 5 exercise moves you can easily incorporate into your schedule; regardless of what type of job you do: Combine all 5 moves into an effective 5 minute workout routine, you can do at home or at work!
Putting the Heart to Work-gives you stamina to outrun the Zombies: This is really a very important 5 minutes workout I think every individual should indulge in on a daily basis. My experience in this particular exercise has always made me feel my heart is free and have a sense of life in me. To do this exercise, stand at ease, place your hands in air at 180 degrees with your chest, then apply a little force and drag the hands back and front. You will begin to notice stretches in the muscles of your heart. This exercise stretches those muscles of the heart for free flow of blood. It will equally make you breathe faster to get that heart rate up. Do this on a daily bases, your heart will thank you for it.
Stationary Sprint-Best way to stop a Zombie from chasing you:Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.
Frog Jump-great way to stop a Zombie in its tracks: This exercise takes up little space and can maximize the calorie burn within a couple of minutes. It is intense, innovative and something that will elevate your heart rate like never before and work the glutes to give you that nice tight booty! To burn off the extra calories and shed those pounds, you need to do this exercise the right way. Begin with squatting all the way down to the ground and place both your hands right in front of you. Now jump into the air and tap your heels at the same time. If you find the movement difficult, feel free to keep your hands behind your head. Do whatever makes you feel comfortable, but don’t stop.
Fist of Fury-knock out Zombies in a single move: This might look crazy when you are sitting at your desk doing it, but it is a great way to relieve stress and give the body a good workout without having to leave the office. Pretend as if you are punching someone (a pesky co-worker or unreasonable boss), the force of your punch is an added advantage it works your abdominal muscles, shoulders, chest and back. Check out this great demonstration I found on Youtube https://youtu.be/Vs2xye6Rvi0
Waist Rotations-can hypnotize a Zombie: This exercise matters a lot; it is equally a popular one. Place your hands on your waist and tilt the waist in a circular manner say 5 times in clockwise and 5 times anti clockwise Then tilt your waist forward and project your head backward, maintain that stature for a minute. This makes you flexible, great for the hips and makes you begin to feel alive. This exercise is especially good for those of you who sit for long periods at a time. Just get up from your seat and give it a try for 5 minutes.
Remember to add a balanced diet to the mix, it will make you unbeatable!