As everyone knows, exercising consistently is good for your health, and good for your mind. The benefits are many and important, and you shouldn’t spend too much time or get too tired either. In fact, now we are going to explain how to keep fit and healthy in a few minutes of physical exercise using a chair and a wall.
Numerous studies have confirmed that physical activity reduces and prevents many diseases such as hypertension, diabetes, the cholesterol, blood pressure. It decreases the risk of heart attack, prevents tumors, osteoporosis, improves stress,anxiety and depression.
Physical activity is important, especially for all those who suffer from obesity, and not for purely aesthetic reasons, but simply for health.
Unfortunately, not everyone is able to have time to exercise because they are always busy with so many commitments and the frenzy of everyday life.
A help, however, comes from a research published for some time in the Sports Medicine journal of an American College.
In this journal it is explained, how to keep fit and healthy, with a few minutes of physical exercises performed at home, with the help of a chair and the wall.
By performing this type of activity, you can get a result equal to a high intensity workout, without getting too tired.
How to stay fit and healthy in minutes of physical exercise using a chair and a wall
These are physical exercises, which take only seven minutes.
There are 12 movements to do, each of which must be repeated for thirty seconds.
Between exercises, pause for ten seconds to rest your muscles.
For best results, these exercises should be performed in quick succession.
a) Jump in place while opening and closing arms and legs at the same time.
b) Lean your back against a wall, and position yourself as if you were sitting, with your legs at right angles.
Maintain the position for about thirty seconds.
c) Lie on the floor and do push-ups with your back straight.
d) Remaining on the floor, perform abdominals, lifting the torso to about 45 degrees from the floor.
e) Getting on and off the chair by changing the leg, with which you take the first step.
f) Perform a squot, that is, spread your legs, bend your knees and lower yourself as if you wanted to sit down. Go back up and repeat the exercise for thirty seconds.
g) Lie down on the ground, keep the body suspended by supporting yourself with the forearms and hold the position for thirty seconds.
h) Run in place, with your knees high.
i) Place your hands on your hips, and perform lunges, first with one leg and then with the other.
l) Perform a flexion and in the ascent phase extend one arm vertically and raise it upwards.
m) Lie on one side, with the body placed in a diagonal position, rest on the forearm for thirty seconds.
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