The pollution levels outdoors is such that everyone advices to stay indoors. This certainly effects your day-to-day lifestyle, especially for those who are regular with their exercise or gym routine. Doing some kind of physical exercise is crucial for our existence, why? Due to the increasing environmental pollution and our sedentary lifestyle, we are at the risk of developing serious health risks. If we add some exercise and the right foods in our diet, we would be able to avoid these health risks to some extent.
To help you in this effort, here is a compilation of a few cardio exercises that you can do at the comfort of your home with the minimum equipment to combat air pollution.
What does it do: Jumping jacks can help you burn up to 100 calories in 10 minutes. It is an efficient total-body workout which works your muscles, lungs and heart.
How to: Stand straight with your legs together and your arms on your sides. Now jump in the air. As you jump, open your legs shoulder-width apart. Then come back to the initial position. Repeat.
How many: If you are a beginner, start with doing 3 sets of 20 reps. Gradually increase your reps to 100 or more depending on your strength and capacity.
What does it do: Skipping for 20 minutes continuously will help you burn more than 200 calories.
How to: Stand with your back straight and hold the rope behind your body. Keep the rope at a distance from your body to reduce your chances of tripping. Now, swing the rope forward and hop over it. You can also do spot skipping – without a rope, using your hands in the same motion.
How many: Start with skipping for 10 minutes. Gradually, make it 20 minutes. Take a break of 30 seconds in between if run out of breath.
What does it do: Doing squat jumps will help you improve your blood circulation levels and metabolism. It burns a lot of calories.
How to: Stand straight up with feet shoulder-width apart. Stretch the hands in line, parallel to the floor and do a squat. Keep your core muscles tight and jump as high as you can. Land on the ground in a squat. This completes 1 rep.
How many: Do two sets of 10 reps.
What does it do: Mountain climbers are great to tone the abs and thighs. It also strengthens the muscles and improves blood circulation. It is easy to do and is a great workout.
How to: Start in a high-plank position with your body balancing on your wrists. You should keep your body straight and slowly bring your left knee towards your chest. Hold the position for a couple of seconds and repeat on right leg. This completes one rep.
How many: Do 3 sets of 30 reps. You can gradually move on to 50 reps with practice.
Word of Caution: Consult a doctor before you inculcate these exercises in your regimen. Be extra careful if you have knee or back pain. While doing these exercises, if your back or knee aches, do not continue that particular exercise.
Stay fit by living healthy!
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