Start improving your fitness today with these safe and easy to do exercises
There is no single best exercise fit for everyone. But, there are exercises that are safe for everyone. Below are six SAFE exercises anyone can do. Find the one which best suits you.
Tai Chi. Tai Chi originated from China, as a form of martial art. Today, people around the world can enjoy the benefits of this mind-body practice. Often referred to as meditation in motion, you don’t need to be in tip-top shape to engage in Tai Chi. Research has found that Tai Chi can aid the elderly (greater than 65 years of age) in maintaining balance, reducing their stress levels (from grandchildren, just kidding), and improving the muscle strength of their legs. Even people with arthritis and those who use wheelchairs can do the movements of Tai Chi. This is because the exercises in Tai Chi consist of flowing, gentle movements that don’t stress your joints and muscles. Tai Chi maintains your cardiovascular health and improves your strength and flexibility.
Walking. For most people, walking has become a bit of a forgotten exercise. It’s often ridiculed and deemed too easy by those engaged in more demanding exercise. We sometimes forget that though it’s regarded as one of the easiest and most readily available exercises, walking is really one of the safest exercises you can do. You can simply vary your walking pace to suit your endurance or fatigue levels. It’s also gentle on your knees and other joints. Elderly, pregnant women, and those undergoing rehabilitation from an injury can engage in walking activities.
Benefits of walking include weight reduction, a decrease in arthritis-related pain, curbing of your cravings for sweets, helps in preventing high blood pressure and diabetes mellitus, a decrease your risk for breast cancer (for women), and improves your immune system. Just wear the right type of rubber shoes and observe road safety rules. They’re not just for vehicles; they’re also for pedestrians…you!
Rebounding on the mini trampoline. This form of exercise will surprise you in a lot of ways. A mini trampoline indoors may sound a little bit silly (or even child-like), but jumping on a mini trampoline is just as effective as running on a treadmill. The up and down jumping motion is unique because it wakes up every cell in your body using acceleration and deceleration forces.
Benefits of rebounding include better lymphatic drainage, an increase in bone mass, more oxygen circulating in your system, muscle tone maintenance, and it’s enjoyable! Invest in a good model and don’t forget to read the reviews first before buying.
Badminton. Hey, is badminton safe? Badminton is basically a non-contact sport and the risk of you injuring yourself is not high. It’s relatively safe.
Benefits of badminton include a healthier cardiovascular system, an increase in your intelligence (trying to outsmart your opponent), improved muscle tone and quicker reflexes, and it’s also good for your social health. You can’t play by yourself. You have to interact and socialise with other players. Remember, it’s not the Olympics you’re playing for, so just enjoy the sport and have fun. Don’t forget to warm up by stretching before playing.
Aqua jogging. Seriously, aqua jogging IS a form of exercise. Don’t you feel the strong resistance trying to walk or run in the water? Astronauts use this form of exercise to prepare them for outer space. It actually started out as a form of therapy for pre- and post-surgery patients. You do aqua jogging in the upright position with a buoyancy belt to keep you in place. Aqua jogging can be done by anyone who can walk (and jog) in a deep swimming pool. It has zero impact and is also great for athletes recovering from stress fractures.
Benefits include maintaining aerobic fitness and strengthening your muscles. Beyond its therapeutic use, aqua jogging had proved its place among people hungry for competition. There’s even a yearly Aqua Jogging World Championship with different categories.
Hey, don’t just tread water, that’s cheating! Jog! If you get bored with aqua jogging, try some good old swimming instead. Spread those wings in the water. Swimming has similar benefits.
Dancing. The last one on this list might seem to lean on the feminine side of things. But, don’t get us wrong because dancing isn’t just for the ladies. Real men can dance too; that is if they want to. Dancing gives you several options to choose from: modern jazz dance, tap dancing, flamenco dancing, Zumba, salsa, ballroom dancing, contemporary dance, etc.
Dancing for exercise is a great way to spend time with your loved one. It’s a whole-body workout that’s good for your ticker (heart), coordination, and balance. At the same time, you also build muscle strength (by lifting your body, hey that counts) and increase flexibility. Even senior citizens and pregnant women can enjoy the benefits of dancing.
The Bottom Line
These six exercises are suited for anyone who wants to incorporate the benefits of exercise into their day. They’re safe for everyone to do with a little guidance. Not to many complicated movements and no instruction manual required to accomplish them. Best of all, you can start doing them today and enjoy their benefits to your body and mind.