You can spend 20-30 minutes a day at home and do various aerobic exercises in your living room.
Aerobic exercise is one of the best ways to maintain it heart your lungs and cardiovascular system are healthy and strong.
However, you may not have time to sign up and go to the gym or exercise. Even running around the neighborhood block can take time. There is a solution! You can turn housework into aerobic exercise, or even do a little exercise in the middle of your living room.
According to the US National Heart, Lung and Blood Institute (NHLBI), adding more “daily” activity is a great way to get in some moderate-intensity exercise.
According to most experts, it doesn’t really matter what kind of sport you do as long as you move and be active.
Jump rope
According to the NHLBI, just 15 minutes of jumping rope is considered moderate-intensity exercise.
Recently to learn A study published in the Journal of Pharmaceutical and Technology Research found that a group that jumped rope twice a day had better oxygen uptake by volume (known as VO2 max score) for 12 weeks. This high score indicates an improvement in fitness and health levels, particularly heart and lung health.
Gardening
Digging, moving plants, weeding, raking and mowing can get your heart rate up and help you sweat. In fact, American Heart Association gardening is considered moderate-intensity aerobic exercise.
“Why does gardening seem so good for health? It combines physical activity with social interaction and exposure to nature and sunlight,” emphasizes Dr. Richard Thompson.
Sweep, wipe and wipe windows!
Of course, housework is also a sport! Dusting high and low shelves, cleaning and wiping windows while squatting are aerobic exercises that will give you significant benefits.
Make housework more enjoyable by playing music and practice rhythm with the broom and vacuum cleaner!
In addition, a recent study was published Journal of the American Heart Association Older women who moved at least four hours a day, even for cooking or housework, had a 43% lower risk of heart disease and a 30% lower risk of stroke than women who moved less than two hours a day.
“Research proves that every action is important for disease prevention,” the researchers said.
Go up and down the stairs
If you have stairs at home, you’ve found the right aerobic exercise! Supermarket shopping or carrying boxes up and down the stairs can be considered vigorous exercise. Experts recommend 75-150 minutes of this type of exercise or 150-300 minutes of moderate intensity exercise per week.
Obviously, you won’t be going up and down stairs for more than an hour, but the more you do (and the more stairs), the better for your heart.
In addition to the tips above, you can generally spend 20-30 minutes a day indoors, making a mattress in your living room and doing a variety of moderate-intensity exercises.