Exercise without equipment.

Hi,
      Due to hectic schedules and sometimes due to some reasons not being able to go to gym daily may disturb your exercise routine a lot.
We always think how are we going to this weight training exercises in home without any gym equipment available in our home or any place wherever its possible to do exercise.
       You don't have to own your own gym to workout. You can always go for household goods. 
I'm now going to mention what you can do and which household items are good for this:-

• ARM EXERCISE :-Take one lb or 450 grams of vegetable tin or soup as it make a good hand weights for arm exercises.In the same way hand size of bottles or cans of soft drink. (Don't open them immediately after use.) Holding the weight on each hand at your sides,alternately raise each arm to shoulder level.

• STRENGTHENING HANDS GRIP:- To make your grip strong squeeze a tennis ball or tightly rolled socks on each hand.Do this exercise at least for 2 minutes in each hands.

• LEGS :- To stretch your calves sit on the floor with your legs straight, now take bath towel loop it around the ball of one foot and try to pull it towards you while resisting it with your foot this will create tension in your calf do this for 2 minutes on each foot.

• ANKLE WEIGHTS:- Fill socks with dry sand ,dry rice,dry beans .Weigh them 900 gm and tie them shut,leaving enough room in the toe to fasten the weight round your ankles. Lie on your back with one knee bent and the other leg straight making sure your lower back is flat on the floor.Raise the straight leg as high as you can.Switch the position of both legs and repeat.

• CHAIR EXERCISE FOR LEGS :- Rest your ankle on back of chair at hip height,keeping the leg straight.Bend forward, getting your face as close to your knee and your hands as close to your ankle as possible;hold for 5 seconds.Repeat with the other leg.

• SIDE V CUT EXERCISE:- Stand holding a towel above your head,and pull on the ends so that you bend sideways at the waist.Repeat, bending the other way. Don't lean back or forward otherwise it will effect your back.

THIS ARE THE EXERCISES WHICH YOU CAN DO IN HOME FOR WEIGHT TRAINING OTHER THAN THIS SOME EXERCISES YOU CAN DO WITHOUT DISTURBING YOUR WORK OR TIME.

EXERCISING ON THE GO

• Whenever possible walk ,jog or cycle to work.Carry your work shoes in a bag.

• If you take a bus or train,get off 1 mile /1.6 km before your stop and walk the rest of the way.

• use the stairs ,not the lift or escalator.

• Walk a mile /1.6 km before eating a lunch.

WHILE WATCHING A TELEVISION

• Ride an exercise bike,bounce on a mini trampoline,skip with a rope or run in place while watching your favourite programmes.

WHILE ON THE TELEPHONE

• Use wrist and ankle weights to do leg lifts and arm raises while you are talking on the phone.

WHILE DOING HOUSEWORK

•  Warm up with a light activity such as dusting or washing dishes, then proceed to vigorous vacuuming ,sweeping or floor polishing for 20-30 minutes.Upbeat music  may help to keep you moving.

• To pick up light items from the floor,stand with your feet apart,arms at your sides.Bend slowly from your waist until you reach the floor,flexing your knees if you have to.Count to ten before straightening slowly,lifting your head last.

• To dust a high shelf,stand with your feet apart and hold the duster in both hands,bending from side to side to wield it.

WHILE AT YOUR DESK

• While reading put your foot through the handle of your hand bag or briefcase;lift until your leg is horizontal.Repeat ten times without touching the floor with each foot.

• While sitting,lean slightly forward,grip the sides of your chair and raise your knees alternately to your chest.

So all this exercise can help you in keeping good health and fresh mood even though you are not going to gym.

Watch for next upcoming tips