Fit with three easy exercises: More movement in everyday life
Created: 08/11/2022, 06:24
By: Sofia Wrede
Fitness at home is uncomplicated and ensures more exercise in everyday life.
© Seva Levytskyi/Imago
Fit without a gym and without equipment?
That works!
These exercises make sport at home fun.
Here we will tell you why this is so necessary and how you can also behave healthily in everyday working life.
Regular exercise and sport are important for the body.
But more and more people are exercising less and less: A study by the World Health Organization (WHO) from 2016 showed that over 40 percent of adults in Germany are not exercising enough.
In the lockdown, the numbers have continued to rise.
According to the WHO, adults need 150 minutes of exercise or 75 minutes of intense exercise per week.
For many it is not easy.
Reasons for this are, among other things, the few sports facilities nearby, lack of time or uncertainty during exercises.
The following fitness exercises are uncomplicated and effective.
You don't need any equipment, gym or weights to do it.
All you need is a sports mat.
A mirror is optional but helpful: you can use it to check your posture initially.
Attention: If you have injuries or complaints, clarify with your doctor what kind of training is suitable for you.
Before you start the exercises, you should warm up: how to protect your muscles and joints.
For example, do jumping jacks or jump rope for a minute.
Exercise 1: Practice pelvic raises at home
Lie down on your mat.
The arms are on the floor next to the body.
Bend your knees.
With tense core muscles, lift your buttocks: your thighs and upper body form a straight line.
Hold the position for a few seconds, then lower your buttocks until they are almost on the floor.
Repeat this process 10 times, take a little break, and repeat the whole set once or twice.
Pelvic raises train your thighs and buttocks.
If the exercise is too easy for you, alternately raise and stretch your legs while your body is up.
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Exercise 2: On all fours - fitness at home without equipment
In the following exercise, you not only train the whole body, you also work on your body tension and balance.
Stand upright at the end of your mat and lean forward.
Place your hands on the floor and distribute your body weight over your hands and feet.
Your feet stay firmly on the ground.
Step forward with your hands until your body is straight (push-up position).
The arms are stretched out.
Hold the position briefly and breathe calmly.
Now slowly return to the starting position on your arms.
Repeat the process five times.
A man is in the push-up position while exercising at home.
© Uwe Umstätter/Imago
Exercise 3: The burpee – to get out of breath
When doing a burpee, the pace goes up.
The exercise also includes a jump.
Listen to your body and don't strain your joints too much.
Start in the push-up position: your arms are straight on the floor, your body is straight.
Do a push-up.
If you push yourself back up, jump forward.
This is followed immediately by a stretch jump, which you use to jump up.
Stretch your arms up as far as possible.
Repeat this process 10 times.
After a set, take a short break.
Repeat the sentence three times.
More movement in everyday life: routines for work
If you don't always manage to train at home, you can incorporate a few important minutes of exercise into your everyday work:
Take the stairs instead of the elevator
Get up and move around while on the phone
Walk or bike to work
A walk during the lunch break
