"Cleanliness is half the faith"

 

    5 Daily Physical Fitness Exercises At Home

Maintaining a physically fit body will overall make you stronger, and live a healthy lifestyle. Being physically fit will improve the performance of all the muscles in your body including your heart, and helps with, balance, power, speed, coordination, and many more aspects.

Physical fitness is one's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduce sedentary behavior.

Regular exercise and physical activity promote strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

Fitness means the condition of being physically and mentally fit with good health. It is the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy life.

Exercise builds muscles, meaning one can see changes in their body through strength and endurance. Exercise helps reduce heart disease and other obesity-related diseases. Simple actions such as the process of getting healthy yield great benefits for people.

            5  exercises youu can do at home are the following:

1. Single-leg deadlifts.

2. Dumbbell rows.

3. Gardening.

4. Playing catch or outdoor games with the kids.

5. Bicycle riding.     

                        1.   Single-leg deadlifts

Deadlifting alone cannot help lose belly fat but including it in your workout can definitely help. The main strategy to lose belly fat is to get your body in a caloric deficit '.The most likely result of only doing deadlifts and squats is a stronger backside and legs. You may also notice some weight loss since you're burning calories . The deadlift hits not just the back, but the entire core, recruiting and strengthening the large lower body muscles, from the shoulder girdle down to your hips and legs, with emphasis on the gluteus maximum, quadriceps, hamstrings, hips, and abdominals, strengthening and stabilizing the erector spine and lower back.

                                                      2.  Dumbbell rows

Dumbbell rows are a compound exercise that mainly targets your middle back but also works the biceps, shoulders, and lats. That means you're probably going to pencil the exercise into lots of upper body workouts—especially if you want to strengthen your upper body. so long as you increase the weight over time. You can absolutely bulk up with dumbbells, but you're going to hit a wall if you don't keep adding weight. Build a better body without having to go to a gym. You can build the body you want without going to the gym. All you need is a set of basic 20-pound dumbbells—and the drive to put in the work and sweat necessary for results, of course.

                     

                                              3. Gardening

Results showed that the 10 gardening tasks represented moderate- to high-intensity physical activity for the children. Digging and raking were categorized as "high-intensity" physical activities; digging was more intense than the other gardening tasks studied gardening provides all three types of exercise: endurance, flexibility, and strength. Gardening improves endurance and strength, reduces stress levels, and promotes relaxation. It can also provide stimulation and interest in the outdoors. Just being in the garden can create a sense of well-being.

                                  

                       

                                          4. Playing catch or outdoor games with the kids

With the help of some of our resourceful readers, we've rounded up 15 of our favorite indoor activities kids can play to stay active.

• Freeze Dance.
• Learn Some Moves.
• Balloon Volleyball.
• Book-Worm Workout.
• Hallway Soccer.
• Crab Curry.
• Yoga JENGA.
• Hula Hoop.

                                 5. Bicycle riding

Cycling is mainly an aerobic activity, which means that your heart, blood vessels, and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. The health benefits of regular cycling include increased cardiovascular fitness. Cycling improves overall function in your lower body and strengthens your leg muscles without overstressing them. It targets your quads, glutes, hamstrings, and calves.

                     

Cycling is a great cardiovascular choice for anyone who doesn't want to go running. It's both high-intensity and low-impact, so it's suitable both as a HIT workout and for more moderate sessions. Several studies suggest that cycling for 15 to 20 minutes each day can be beneficial for heart health.