Engaging in vigorous physical activity can indeed have significant health benefits, including reducing the risk of cancer. Here are five easy-to-do exercises and activities that anyone can incorporate into their daily routine to get vigorous physical activity.
This classic and simple exercise can be done anywhere, requires no equipment, and gets your heart rate up quickly. Stand with your feet together and arms at your sides. Jump your feet out to the sides while raising your arms above your head. Then jump back to the starting position. Using arms and legs on both sides of the body is a developmental skill required for many mobility skills, occupational skills, and activities of daily living.
High-Intensity Interval Training (HIIT)
This one will test your nerves. HIIT involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity activity. For example, you can perform 30 seconds of high-intensity exercises like sprinting or burpees, followed by 30 seconds of rest or slow jogging, and repeat for several rounds.
Dancing is a fun and effective way to get your body moving vigorously. Whether you follow dance routines on YouTube, dance to your favorite music, or join a dance class, it can be an enjoyable way to burn calories and improve cardiovascular health. Can you gain muscle by dancing? Dancing helps develop muscular strength, mobility, flexibility, coordination and balance. But if you are looking to build muscle you need to add some resistance training to your dance training. As well as improving the body's flexibility and bone structure, dancing also boosts stabilising core muscles to balance the body and make muscles and tendons less susceptible to injury. Coordination and reflexes are also strengthened through regular dancing workouts.
If you have access to stairs, use them for a vigorous workout. Climbing stairs is a great way to engage your leg muscles, get your heart pumping, and burn calories. You can climb up and down the stairs for a set period or repeat a certain number of times. Stair climbingactivates your core muscles in your legs, such as your hamstrings, quads, calves and gluts. As a result, your legs will become stronger and enhances your movement. In fact, stair climbing targets the same muscles as squats and lunges – so if you're not a fan of those, hit the stairs!
Jumping rope is an excellent full-body workout that can be done virtually anywhere. It's not only great for cardiovascular fitness but also helps improve coordination and balance. Start with a slower pace and gradually increase the intensity as you get more comfortable.
On a day you can't get a run in, or you want something to complement your current routine, Oprea suggests jumping rope for 15 to 20 minutes to get a good workout.
If you have any health concerns or medical conditions, consult with a healthcare professional before starting a new exercise routine. The goal is to find activities you enjoy, as this will make it easier to stay consistent and reap the benefits of regular vigorous physical activity.
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