Mahatma Gandhi said, ‘It is health that is real wealth and not pieces of gold and silver’. However these days we spent too much wealth in regaining the lost health, by paying for Gym, Pilates, Aerobics and other forms of exercises.
Our ancestors did not have these facilities, but were able to maintain good health through some desi exercises which they practised regularly. These could be done for free of cost, are more effective and can be performed as per our timelines.
Push ups – Push ups or floor dips is one of the most common exercise, performed by raising the entire body with the help of arms. This exercise mainly targets the muscles of arms, chest and shoulders as well other muscles which provide support during the exercise. It helps in reducing the weight, increasing stamina and strengthening muscles. About 25-30 push ups a day have proven to be very beneficial.
Surya Namaskara – Surya Namaskara is a sequence of asanas which are performed by Hindus to worship Sun God. It is good for joints, ligaments and skeletal position due to various postures, it is also helpful for digestive system as it increases blood circulation to digestive tract, and it proves beneficial for regulating menstrual cycles, losing calories, increasing vitality, strength and much more. Starting your day with at least 10 Surya Namaskara is healthful.
Swimming – Swimming, a water sport has been in practise since prehistoric times. Swimming keeps your heart rate up but also reduces the impact stress of your body. It plays a significant role in building endurance and muscle strength as well as toning muscles. A few laps in water can help loosen stiff muscles, improve flexibility and refresh your mind.
Jogging/Running – Jogging or running few minutes a day can be one of the best physical fitness exercise. It does not require any equipments or training. Instead of running on a treadmill, jog or run around your area, find a park or lane lined with trees, you will have a refreshing experience along with cardio benefits derived from the exercise. Jogging or running outdoors is also shown to improve energy levels and concentration.
Brisk walks – When running or jogging is not recommend due to medical conditions or age factor, brisk walk is a good alternative. Walking reduces cholesterol, risk for heart diseases, melts extra calories and can be beneficial in pregnancy as it reduces fatigue, risks of gestational diabetes and hormonal fluctuations.
Yoga – Yoga is one effective way to keep you mind and body healthy. Various asanas offer flexibility to your body, increase concentration, relieve back and muscle pain, prevent hyperacidity and other disorders. The various breathing exercises have a beneficial effect on your heart and lungs as well as digestive system. Along with improving physical health it also calms down mind, reduces mood disorders, increases concentration and energy levels.
Dancing – Exercises may sometimes be boring and you would want to enjoy while losing weight, so opt for dancing. You need not join a class or know how to dance, just dance randomly. Switch on the music you like and dance to the beats, it will help you increase your metabolism, reduces stress and burns few calories. Your movements would be inspired by the lyrics and music, and not by rules which will make it enjoyable.
The list of exercises without equipment can be a huge one. A few more useful exercises would be squats, crunches, light weight lifting (like a can of peas, water jugs, milk bottles etc.), planks or just running up and down the staircase.