Easy Exercises You Can Do At Home
Do you know that in order to keep your heart healthy and your weight under control, you need to walk at least 10,000 steps each day? This may sound daunting but many activities you're doing everyday such as running errands or doing household works can add up to a few hundred or even thousand of steps for you.
To maintain your health and make sure you achieve the 10,000 steps each day, here are some simple and easy exercises that you can do at home. These exercise routines not only help to keep you fit but also will tone your body as they work on some specific muscle groups. They are a lot more effective than the general exercises such as running errands and doing house chores. Here are the exercises you can easily do at home:
- Stretching exercises. Stand with both of your hands against a wall and move your left leg back so that your foot is flat against the floor. Hold for a few seconds; then repeat this move with the right leg. Another great stretching exercise you can perform is to lie on your back, use both hands, bring up your right knee to your chest and hold it for a few seconds. Repeat this routine with your left leg.
- Curl is very easy to do. Just lie on your back with both hands behind your head and raise your upper body. Repeat this move for 15-20 times.
- Leg exercises can be done by lying down on your side and lifting each leg repeatedly for 15-20 times. You can also stand and hold on to the back of a chair and lift your legs backward repeatedly.
- Arm exercises. This is important to improve muscle tone. For arm exercises, you can use an exercise band. Place both feet on one end of the band, hold the other ends with each hand and then repeatedly raise and lower the band (in an up and down motion for 10-15 minutes). If you have a pair of dumbbell, you can also use them to exercise your arms.
- If you are working at home and sitting in front of your computer most of the time, try to press down on your toes in an up and down motion frequently. This activity will help to keep the blood circulation flowing in your legs.
- If you know how to dance, put on a music CD and dance for about 20-30 minutes. This is a great cardiovascular workout. You can also incorporate push-ups, sit-ups and jumping rope into your daily home exercise routine.
- Abs workout. I have found a great 8 minute video showing you how to do abs workout at home. You can watch the video at "Best Abs Workout At Home - Only 8 Minute".
NOTE: Always do some stretching to warm up before starting any exercise routine to prevent injury.
Leon is an Infopreneur dedicated to sharing his online discoveries across the net. You can visit his blogs at Leon's Self-Improvement Blog and Health Buzz Zone.
Article Source: http://EzineArticles.com/?expert=Leon_Lioe


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Cardiovascular Exercises:
1. Walking
Walking is the simplest, cheapest and easiest form of cardiovascular exercise.
It is the best starting point for anyone who is just starting to exercise.
It is very low impact and is extremely convenient.
Start slowly, then gradually work up to walking longer and faster.
Finding a walking partner can help keep you motivated.
2. Jogging/Running
This is a step up from walking. It is harder and puts more impact and stress on the body.
If you are just starting an exercise program, work through fast walking before moving up to jogging.
3. Cycling
Riding a bike is an excellent, no-impact form of cardio.
Be sure to follow the rules of the road and ALWAYS wear a helmet.
4. Swimming
Swimming involves all the major muscles of the body.
It is no-impact and is very useful for injury recovery
The major drawback is that you must know how to swim.
Resistance Exercises:
1. Chest
Wall Push-Ups
Stand facing a wall with your feet about 1 to 2 feet back from it.
Place your hands on the wall just outside shoulder-width apart.
Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it.
Keep your body stiff and straight during the movement.

2. Back
Standing Rows
These are done from a standing position.
Loop a towel around a vertical pole or column or another fixed object so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole.
Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight.
Row yourself up with both arms.
Keep your back arched and row with your back.
3. Shoulders
Presses
Use something around the house for weight, e.g. soup cans or milk jugs with water in them.
From a seated or standing position, hold the weights just above your shoulders.
Push them up overhead slowly.

4. Legs
Squats
Place your feet about shoulder width apart.
Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees.
Go only as far down as you feel comfortable when first starting out. If you can go down until your thighs are just below parallel, do so. This is the full range goal.
Using leg power, push yourself back up to the start position. Use your grip on the bar only for balance unless you absolutely need to pull yourself up.
As you get stronger with squats, don't use the bar anymore. When you can do good, full-range reps without the bar, you can start using weight.
For weight, use two duffel bags (evenly loaded) or two milk jugs, etc. Hold them at your sides and squat.
5. Abdominals
Crunches
Lie down flat on your back with your knees bent and your feet on the floor.
Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.
To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.
Your anatomy will automatically cause you to follow a crunching pattern.
Hold at the top of the movement for a second and squeeze hard.
6. Biceps
Curls
Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands.
The curl movement happens only at the elbow. With your upper arm pinned at your side and bending only at the elbow, lift the weight up to shoulder level.
Your palm should be facing forward all the way up and all the way down.
Squeeze hard at the top then lower slowly.
Do the same with the other arm, alternating back and forth.
7. Triceps
Bench Dips
These can be done on the edge of a chair or bench.
Sit on the side edge of a flat bench or the front edge of a chair.
Place your hands on the edge of the chair right beside your glutes and grip the edge.
To start with, your feet should be flat on the floor about two feet in front of you with your knees bent.
Move yourself off the chair so you are now supporting yourself on your hands.
Bend your arms, dipping your body down. Go down only as far as you feel comfortable, being careful not to bounce out of the bottom.
Push back up, squeezing the triceps.
It is important to keep your back close to the edge of the bench as you do these to minimize shoulder stress.
When you're done the set, push yourself back onto the chair.
8. Calves
Standing Calf Raises
This exercise can be done on the edges of stairs, wood blocks, books, etc.
Do both legs at the same time to start with then, as you get stronger, do them one leg at a time.
Hold a bag in your hand for resistance as you get stronger
Stand on the edge of the block with only the balls of your feet on the block.
Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor.
Go down until you feel a strong stretch in your calves.
Reverse the direction without bouncing and push up as high as you can.
Do this movement slowly to feel the contraction all the way up.

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7 Most Effective Exercises
Experts offer their favorite moves for making the most of your workout time.
By Barbara Russi SarnataroWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart. That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively. So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.
1. Walking.
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.
It's not just for beginners, either: Even the very fit can get a good workout from walking.
"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else.
Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session. "Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.
2. Interval training.
Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.
"Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories."
The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

3. Squats.
Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories." And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example. "They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen. Form is key, though, warns Petersen. "What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional." For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible." "Think of how you sit down in a chair, only the chair's not there," suggests Gotlin. Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help. "Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair. Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.
4. Lunges.
Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.
"A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen.
Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well.
Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor. Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says. To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side.
"Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.
5. Push-ups.
If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. "I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you."

5. Push-ups. continued...
Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes."
Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.
There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.
6. Abdominal Crunches.
Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.
For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.
Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.
For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors.
"Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.
To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor.
"Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up."
But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.
"Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."

7. Bent-over Row.
Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps. Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)
Technique
These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.
"Done with good technique, all exercises do what they're supposed to do," says Petersen.
The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.
So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - whether it's a personal trainer or a trainer at your gym -- to be sure your form is safe and correct.

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Bicycle Exercise
The following exercises are part of the American Council on Exercise's study to determine the most effective ab exercises. Keep in mind that ab exercises won't reduce fat over the abs or create the coveted 'six-pack' abs. That comes with good genes and low body fat, although you should strengthen the abs along with the rest of the body to build muscle and raise your metabolism. For more about flat abs, visit my Abs Page for articles, workouts, FAQs and more.

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.4. Switch sides, bringing the right elbow towards the left knee.5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
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Physical Exercise Defined



Physical exercise is bodily activity that develops or maintains physical fitness and overall health. It is often practiced to strengthen muscles and the cardiovascular system, and to hone athletic skills. Frequent and regular physical exercise boosts the immune system, and helps prevent diseases of affluence such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.[1][2] It also improves mental health and helps prevent depression.




Contents
1 Types of exercise
2 Exercise benefits
3 Common myths
3.1 Targeted fat reduction
3.2 Muscle and fat tissue
4 Excessive exercise
5 Nutrition and recovery
6 Exercise and brain function
7 Categories of physical exercise
8 Breathing
9 See also
10 References

The Exercise Habit

How much exercise do I need?
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many health benefits that any amount is better than none.


Sneak exercise into your day
*Take the stairs instead of the elevator.
*Go for a walk during your coffee break or lunch.
*Walk all or part of the way to work.
*Do housework at a fast pace.
*Rake leaves or do other yard work.



How do I get started?

Start by talking with your family doctor. This is especially important if you haven't been active, if you have any health problems or if you're pregnant or elderly.Start out slowly. If you've been inactive for years, you can't run a marathon after only 2 weeks of training! Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.


How do I stick with it?
Here are some tips that will help you start and stick with an exercise program:


*Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
*Get a partner. Exercising with a friend or relative can make it more fun.

*Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.

*Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.

*Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.

*Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.

*Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.


Making exercise a habit
*Stick to a regular time every day.
*Sign a contract committing yourself to exercise.
*Put "exercise appointments" on your calendar.
*Keep a daily log or diary of your exercise activities.
*Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
*Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
*Think about joining a health club. The cost gives some people an incentive to exercise regularly.


How can I prevent injuries?
Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out until your heart rate returns to normal.Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous or have pain.




Benefits of regular exercise
*Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
*Keeps joints, tendons and ligaments flexible, which makes it easier to move around
*Reduces some of the effects of aging
*Contributes to your mental well-being and helps treat depression
*Helps relieve stress and anxiety
*Increases your energy and endurance
*Helps you sleep better
*Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)


What is a target heart rate?

Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.The chart to the right shows the target heart rates for people of different ages. When you're just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).

What is aerobic exercise?
Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It's also called cardiovascular exercise. It improves the health of your heart and lungs.Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.

What is weight-bearing exercise?
The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.

What about weight training?
Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises too. Lifting weights is a weight-training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.

What is the best exercise?
The best exercise is the one that you will do on a regular basis. Walking is considered one of the best choices because it's easy, safe and inexpensive. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. Walking also doesn't require any training or special equipment, except for good shoes.Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.


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Nutrition & Exercise
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Exercise & Seniors
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The Exercise Habit
How much exercise do I need?
How do I get started?
How do I stick with it?
How can I prevent injuries?
What is a target heart rate?
What is aerobic exercise?
What is weight-bearing exercise?
What about weight training?
What is the best exercise?
See Also:
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Source
Written by familydoctor.org editorial staff.
American Academy of Family Physicians
Reviewed/Updated: 02/08Created: 01/96