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Being active, staying fit is quite easy.

Have you already taken a walk in the fresh air today? Or did you do some invigorating gymnastics right after getting up? No?

Well, others don't do that either.

However, this should not be about others, but about you. We assume that you read this article because you have the feeling that more activity and exercise in your everyday life would be as good for you as it would for all of us. Don't worry: We won't drag you to the gym. We're talking walking, taking the stairs instead of the elevator, never sitting for more than an hour at a time or simply rolling out the gym mat in the living room ... There you go. And surely you can think of one or two more things here.

Soft exercises beat hard training.

If you wanted to go to the gym, you could already have been under contract with a hard training-plan for a long time. But to us it is more important that exercise is suitable for everyday use as far as possible and can be done on the spot. If you want to move, then do so immediately or shortly. Don't wait, just do it! So, here's a no-training-plan for you – the do-as-you-like livingroom exercise:

  1. Simply get up from your armchair or chair and do a few knee bends. As deep as you can make it and as many as you want. You can also lean against the wall for more safety. But be sure to stay straight and count with us: Tomorrow there may be three more.

  2. If you are walking through the apartment, look out of the window into the distance. That doesn't just relax your eyes. If you consciously pull your shoulders down several times, as if you shrug your armpits and then let them circle with loosely hanging arms, this will also relax your upper body. First 10 times in the direction of the window and then 10 times in the direction of the apartment. Or just as often as you can and like.

  3. There is also a lot you can do while sitting: Simply pull up your toes a few times in a row, then your heels. This improves blood circulation and strengthens the calves.

  4. Version 2 in sitting position: Lift your feet correctly off the ground one after the other and walk in the air. This will get your circulation going and probably won't keep you in your armchair much longer anyway.

  5. Let your gymnastic ball circulate (a sofa cushion also works here): stand up straight, your legs hip-width apart. Grasp the ball at chest height with both hands and lead it with your right hand back to your back. There hand it over to your left hand. Upper body and hips always turn with you, but your feet remain on the ground. After 10 laps simply change direction.

These are just a few examples or better: a good start. You can do these immediately and without excuse at home. And there is much more possible. With only a few means you can get moving as often as possible. The good thing about it is: Your body gets used to it. After a short time you will already notice that he wants more. Then don't wait, just do it! There are no limits to your imagination.

And here are your advantages.

We could now write something like "Your health will thank you for it". Well, that's true. But we want you to know exactly what you are doing it for and why exercise of any kind day after day is more important than the once a week visit to the gym or gym group.

Walking or alternatively walking on the spot in the living room in front of the TV, for example, promotes endurance and metabolic processes in your body. Heart and circulation benefit from better blood circulation and more oxygen. And with gymnastics you can improve your mobility and coordination.

In sum, both are equally important if you want to stay active and healthy. Therefore, more is more at this point – to protect against diseases such as osteoporosis and by burning calories also against overweight, diabetes mellitus type 2 and also can help to reduce the risk of a stroke or heart attack. A further plus: With regular enough exercise, your muscles do not diminish as much and you remain free of symptoms and mobile for as long as possible.

Do you have complaints in your knee or shoulder? Of course, we accept that. Then do only as much as you can and want to do without pain.

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Editorial office of fitness: pb