6 minutes agoAuthor: Sandeep Singh
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winter season Generally people reduce their exercise. I feel lazy just getting out of bed in the morning. At the same time, some people do not bother to work out even after waking up.
Whereas, there is a need to pay more attention to exercise in winter season as compared to summer because immunity becomes weak due to lack of sunlight in winter.
At the same time, the risk of infectious diseases like viral and flu increases. Therefore, it is important to do regular workouts during the cold months.
Many times, due to dense fog and mist, people are not able to go out for gym, walking or any outdoor physical activities even if they want to. For those people, we have brought some indoor exercises, which are helpful in keeping the body fit and healthy.
So let’s go today needed news We will talk about which exercises can be done at home during the winter season? You will also learn that-
- What kind of health problems can occur due to not exercising?
- What is the benefit of doing which exercise?
Expert: Hariom Ojha, Weightlifting Coach and Fitness Trainer, Kanpur
Risk of these diseases increases due to not exercising
Many diseases can affect us by not exercising daily. Especially, people who follow unhealthy food and bad lifestyle, their risk of diabetes or heart disease increases manifold.
See in the graphic below what kind of diseases can occur due to not exercising.
Do these 10 exercises at home in winter
In cold weather, one does not feel like leaving the blanket or quilt. It is a far cry from going out for walking or exercising.
However, there are some exercises which you can do at home also. These can help in keeping you fit. See the graphic below-
Let us talk in detail about all these exercises given in the graphic. Also know how they can be done at home.
jumping Jack
Jumping jack is an exercise in which all the muscles of the body are active. Along with weight loss, it is also very beneficial for heart and lungs.
how to do jumping jacks
- First of all, stand in a careful position with both hands down.
- In the first jump, jump in the air with both legs extended. During this, take both the arms above the head.
- In the next jump, bring the hands and legs back to the same careful position as before.
- Repeat this process 30 times continuously.
body weight squats
This exercise helps in reducing weight and strengthens the leg and back muscles. The frequency of body weight squats depends on your fitness level. Generally it is recommended to do this at least 2 to 3 times a week.
How to do body weight squats
- First of all, stand in alert posture.
- After this, slowly move the body downwards. As if sitting on an invisible chair.
- To maintain balance while sitting, extend your arms straight ahead.
- Stop when the knees reach a 90 degree angle.
- During this, keep your back straight. Also keep your head facing forward.
- Finally, return to the careful posture as before. Repeat this process 10 to 20 times.
plank
This is the best exercise to reduce belly fat. In this, you have to put your entire body weight on the soles of your feet and arms.
how to plank
- First of all, keep your hands and feet on the ground.
- During this, your shoulders, hips and legs should be in a straight line.
- Keep your body stable by contracting your abdominal muscles.
- Keep the body in this position for 30 to 60 seconds. If you are doing it for the first time then you can start with 15 to 30 seconds.
- After this, slowly bring the body down.
- Keep in mind that your elbows should be straight and below the shoulders. The head should be tilted down towards the floor.
high knees
It is a cardio-intensive exercise, performed at a fast pace. This exercise strengthens the muscles of legs and hips. Apart from this, it helps in reducing weight and improving metabolism.
how to do high knees
- First of all, stand in alert position.
- After this, raise one knee up to waist level.
- Similarly, alternately move one knee up and the other down.
- You can do this 20-30 times in at least four sets.
wall sit
In this one has to sit leaning against a wall. During this, bend the knees at an angle of 90 degrees and keep the feet touching the ground. This increases stamina and activity. Also the balance of the body improves.
how to do wall sit
- First of all, stand with your back facing the wall.
- After this, slowly bend your knees and bend the body.
- Keep this position exactly as if you are sitting on a chair.
- Keep in mind that an angle of 90 degrees should be formed with the knees.
- During this, keep your head absolutely straight.
- You can stay in this position for 15-20 seconds.
push-ups
Push-ups strengthen the chest and arm muscles. For this you do not need any kind of additional equipment.
How to do push-ups
- First of all, keep your hands and feet on the ground.
- The entire body should be in the air except the soles and hands.
- During this, shoulders, hips and legs should be in a straight line.
- Then slowly move your body downwards. Your chest should be about 1-2 inches above the ground.
- After this immediately lift the body up. During this, your hands and legs should be straight.
- Do this process about 10-15 times.
- If you are doing it for the first time then you can start with 5 times also.
step-ups
Step-ups are a great exercise to strengthen your legs and hips. This can also be done on the stairs, chair or bench of the house.
How to do step-ups
- First of all, stand near a bench or stairs.
- Now lift one of your legs and place it on the ladder.
- During this, keep the legs straight and try to maintain balance.
- Now while climbing the stairs, place the other foot on it also.
- Descend in the same manner as you ascended.
- Keep in mind that while doing step-ups, do not bend your knees more than 90 degrees.
bicycle crunches
This exercise strengthens the abdominal muscles. This is the best exercise for people who want to lose weight or build abs.
How to do bicycle crunches
- First of all, spread a mat on the ground and lie straight on your back.
- After this, place your hands behind your head and keep your elbows outwards.
- Now lift one leg off the ground and bend your knees at about a 90 degree angle.
- During this, raise your head, shoulders and upper back above the ground.
- After this, bend your torso and move your right elbow towards your left knee.
- Do this for 3 sets with 10-15 repetitions.
mountain climber
This exercise reduces belly fat and strengthens the muscles of the waist and legs. In this, we move our hands and legs in some way, as if we are climbing a mountain.
how to mountain climber
- First of all, keep your hands on the ground.
- During this, shoulders, hips and legs should be in a straight line.
- Now bring your right foot near your chest.
- You have to do the same thing as you are climbing the height.
- Meanwhile, keep changing both legs frequently.
- Repeat this process for 30 seconds to 1 minute.
seated leg lift
You can do this exercise comfortably while sitting on a chair or a bench. It strengthens the muscles of the lower part of the body.
How to do seated leg lifts
- First of all, sit on a chair or bench.
- After this, raise your legs up to 6-8 inches.
- Then slowly lower your legs.
- Do this process 10-15 times in 3 sets.
Note: A healthy person can easily do all these exercises at home, but if you are suffering from any health problems then definitely consult your doctor before doing them.
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