We all know that exercise is good for physical and mental health. Many people also want to exercise, but they may not find the time to go to the gym to do exercises. Aerobic exercise is one of the best ways to keep your heart, lung and cardiovascular health. If there are some projects that can be done at home, even if you get off work late and get home, you can also reduce them, as a good way to balance work and health.
Heatlh Day has compiled 5 aerobic exercises that can be performed at home, without spending a lot of money on equipment, without taking too much time, and can even allow you to complete some homework in a simple way.
5 kinds of aerobic exercises that can be done at home1. Jumping, Jumping, is a highly efficient aerobic exercise that can achieve the maximum heat consumption in a short period of time, helps burn fat and shape waistlines, and moves the muscles of the whole body, especially the core muscles and waist muscles.Based on data from the Heart, Lung and Blood Institute (NHLBI) under the National Health Institute, jumping for 15 minutes is considered a moderate strength sling. According to Cliffland Clinic, jumping can exercise and improve health, especially heart and lung health.
2. Climbing the ladder
Your home is a new-style building with elevators, or an old apartment with only elevators. Don't be impressed by other people's elevators, because climbing the elevator is also a good aerobic exercise.
Compared to walking on flat ground, climbing stairs must use more muscle groups and exert more strength, so climbing stairs is an effective and time-saving aerobic exercise. The staircase stretches to muscles outside the legs, such as the hips and quadrilaterals; and also improves balance, because you must use the stable muscles of the feet and ankles and the peroneal tendon to maintain balance. If you want to train further, try to get some heavy objects, such as sandbags, to strengthen muscle endurance training.
3.Aerobic Yoga
Many people do yoga at home, but not all forms of yoga can be used for cardio exercise. Higher intensity yoga forms such as Power Yoga and Vinyasa yoga are considered moderate intensity activities.
According to a study published in Family Medicine and Primary Health Magazine, yoga can also strengthen muscles and is more effective than traditional aerobic exercise and Zumba in reducing blood pressure. Hong Huifeng, director of the Department of Heart Institutions at Xinguang Hospital, also wrote an article citing the 2022 Taiwan Hypertensive Treatment Guidelines, pointing out that persistent exercise can maintain mental health. It is recommended to exercise moderately for at least 30 minutes of moderate-strength aerobic exercise 5-7 times a week; yoga, taiyang, and meditation can all help.
4. SwallowOffice workers often have no time to exercise or swipe, and they may only swipe once every few weeks or even months at home. You might as well take a swim at home while there is no activity on weekends. According to NHLBI, cleaning windows or floors can provide moderate aerobic exercise in 45-60 minutes.
In addition, a recent study published by the American Heart Association Magazine found that for at least four hours a day, including elderly women who do meals and other homework, the risk of heart disease is reduced by 43% and the risk of heart disease is reduced by 30%.
5. Do a gardenIf you live in all small places, you can have flowers, plants and plants, don’t waste your waste because of your busy schedule. You can find opportunities to organize flowers and plants and run. The American Career Association believes that garden art is a moderately strong aerobic exercise. Digging, weeding, raking and other work can increase the heart rate and help sweat. In addition, it can also contact the sun, making the body and mind very comfortable.