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This year, I'll be 49 years old. I can't believe that I'm approaching 50. When I was a kid, 50 was old. Practically retirement home age. I expected that as I aged, I would take on this mature, adult persona. All my insecurities would fade away, I would never have to deal with silly drama, and I'd have loads of money in the bank.
The reality is that I have the same insecurities and I learned to avoid triggers. The drama will never go away. And the loads of money? Yeah, I wish! The change that I didn't expect and no one warned me about was the change to my body. I used to be able to lose weight easily and as I've gotten older, weight loss is more of a challenge.
My goal this year is to drop 20 lbs. My ideal weight, where I feel most comfortable, is 135 lbs. I have 19 lbs to go.
The importance of exercise is not a secret. The benefits of physical fitness are astounding, such as weight management, reducing high blood pressure and obtaining those feel-good endorphins. You know that you should work out more often and put your health first. However, sometimes the busyness of life can damper your motivation and take up most of your time. The thought of getting ready and driving to the gym can sound daunting, especially after a long day. If you find yourself in this situation, a perfect solution is doing a home workout instead. In the comfort of your own home and at your own pace, try these exercises so you can stay in tiptop shape.
This exercise is ideal for obtaining strong legs muscles. Doing squats daily targets and strengthens all of your large leg muscle groups, such as your quadriceps, hamstrings, glutes, and calves. There are many variations you can do this exercise, such as jumping squats, using resistant bands and hanging onto weights for additional tension. Your legs will be burning, but that just means you did it right.
There is a reason why personal trainers use this exercise in their workout routines. Burpees are a HIIT favorite because it works your entire body while adding in cardio. There have been studies showing that high-intensity exercises like burpees burn up to 50% more body fat than other traditional strength training exercises. Burpees are not an easy exercise to do, but the more you practice the better you will become.
Doing pushups is perfect for building your upper body strength. This exercise targets your triceps, pectoral muscles, and your shoulders. The ideal push up entails your knees not touching the ground, but if you are a beginner then feel free to try it this way until you gain enough strength to do it with your knees straight. Make sure you do these with the correct form in order to get the full strengthening benefit from it.
Sit-ups are a classic exercise that provides many benefits. The main targeted area is your core, but doing sit-ups also helps strengthen your hip flexors, chest, and neck. Implementing this each day is guaranteed to tighten your core and increase muscle mass. In addition, having a strong core is very helpful with your overall balance. Try starting with 10 or 20 sit-ups and work your way up to as many as you can go.
Planking is an incredible exercise because it works your entire body. Your core, shoulders, legs, and spine are all areas targeted from doing planks. In fact, doing this exercise consistency can help you have a better posture as your spin strengthens. For beginners, start with a 20 or 30-second plank and work your way up to a full minute. You can also modify your plank by putting your knees on the ground for a few seconds when you start to feel fatigued.
Having proper physical health is critical for your overall wellbeing. You do not have to be at the gym hours each day to gain the benefits of physical fitness. Implementing even a quick 10-minute home workout is better than not doing anything at all. Try doing these exercises in your daily routine and tailor them to fit your fitness level. Over time, you will begin to notice how much stronger, flexible and balanced you will become.