Jun 5, 2018
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Easy Exercise for Sedentary & Moderately Active Men/Woman (Upto 40)

TYPE

EXERCISE

DESCRIPTION

DURATION/REPS

Indoor / Outdoor Warm Up A thorough warm-up helps increase the blood flow to the working muscles which results in decreased muscle stiffness, reduced risk of injury and often improved performance. 5 mins
Indoor Raise the Roof While Marching in the place, push towards the ceiling with your palms up and thumbs almost touching your shoulder. Make it harder by holding books or water bottle 20 Reps
Indoor Triceps Kick While Marching in the place, bend the hips, about 45 degrees. Bend your elbows, then extend them behind you as if you are lifting weights 20 Reps
Indoor The Hulk Keep marching and leaning. With your elbows bent and fist together in front, move your arms back like wings. Try to touch your shoulder blades together. 20 Reps
Indoor Hamstring Curl The leg curl, also known as the hamstring curl, is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. 20 Reps
Indoor Knee Lift The hanging knee raise is a core strengthening exercise that targets the lower abdominals, hip flexors, and lower back. This exercise will also increase stability in the upper back and shoulders. 20 Reps
Indoor Hallelujah Sweep arms above your head and down again as you step side to side. 20 Reps
Indoor Punching While rocking foot to foot, punch with alternative arms. To reduce elbow stress, try not to fully straighten your arm. 20 Reps
Indoor Desk/Table Push Up Place hands on edge of desk, shoulder width apart, legs out behind you. Push off with as much as you can. 10 Reps
Indoor Slide Lunge Take a big step to one side. Point toes forward and bend your knee, keeping other leg straight. Push back up. 10 Reps
Indoor Jump Squats Bend into a half squat with your arms behind you, them jump and swing your arms up as you are celebrating. 10 Reps
Indoor Chair Dips With the legs out in front of you, grab the edge of chair and lift yourself down in front of it and back up. At the end, you will be conveniently back in your seat. 10 Reps
Indoor Plank The plank is one of the best exercise for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance. 2 min
Indoor/ Outdoor Walk Maintain a healthy weight. Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes. Strengthen your bones and muscles. Improve your mood. Improve your balance and coordination. 10 -30 min
Indoor Dancing Dancing can be a way to stay fit for people of all ages, shapes and size. It has a wide range of physical and mental benefits including: improved condition of your heart and lungs. Increased muscular strength, endurance and motor fitness. 10 min
Outdoor Swimming Swimming works every muscle in your body and is as strenuous as hardcore trail running without all the pounding on your body. 20 min
Outdoor Basketball Promote Cardiovascular Health. Burns Calories. Builds Bone Strength. Boosts the Immune System. Provides Strength Training. Boosts Mental Development. Develops Better Coordination and Motor Skills Develops Self-Discipline and Concentration. 20 -30 min
Outdoor Lawn Tennis Playing tennis is a good sport to maintain your health fitness, strength and agility. It has been calculated that a good hour-long game of singles tennis burns around 600 calories for men and 420 calories for women. 20 -30 min
Outdoor Skating Roller skating is equivalent to jogging in terms of health benefits and caloric consumption, reduction of body fat, and leg strength development. 10-30 mins
Indoor/ Outdoor Bicycling (Stationary or on a path) Stationary bikes offer most of the same health benefits as outdoor. Cycling is a lower-impact exercise that brings you through a smooth path without impact. 10-30 mins
Indoor/ Outdoor Rope Skipping Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds and you’re looking at 480 calories in half an hour. Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile. 4-6 mins
Indoor/ Outdoor Cool Down Helps your heart rate and breathing to return towards resting levels gradually; helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly helps to remove waste products from your muscles. 5 mins
PLANNING your Exercise Regime :

You can choose any One or Two from the exercise list. Adults over the age of 20 years should undertake a minimum of 30-45 minutes of physical activity of moderate intensity (such as brisk walking 5-6 km/hr) 5-6 days of the week. Include 5 minutes ‘warm-up’program before starting the exercise and also 5 minutes ‘cool- down’ program at the finish of exercise. Forty five minutes per day of moderate intensity physical activity provides many health benefits.:

Disclaimer:    Please consult your Doctor before beginning this or any exercise program to avoid the risk of body harm/injury.  The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
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