8 Best Low-Intensity Exercises At Home For Better Endurance!
Weight Loss
Published on: 19-Mar-2024
10 min read
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Anushka Tripathi
8 Best Low-Intensity Exercises At Home For Better Endurance!
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Low-intensity exercises refer to physical activities that are performed at a moderate or gentle pace. Low-intensity exercises play a crucial role in promoting joint health, enhancing flexibility, and serving as an effective option for active recovery days, with the primary goal of improving health, flexibility, and overall well-being.
The beauty of low-intensity workouts lies in their versatility, allowing individuals to engage in physical activity without the need for specialised equipment or gym membership. Exercises are characterised by a lower level of exertion and impact compared to high-intensity workouts.
They are suitable for people of various fitness levels, including beginners, older adults, and individuals with health concerns. Read the blog to know all about low-intensity exercise at home.
Table Of Contents
1. Best Low-Intensity Exercises For Weight Loss At Home
2. Low-Intensity Exercise For Beginners At Home
3. Benefits Of Low-Intensity Exercises
4. Low-Intensity Cardiovascular Exercise At Home
5. The Final Say
6. FAQs
7. References
Best Low-Intensity Exercises For Weight Loss At Home
These workouts are scientifically designed to minimise joint stress and are exercise regimens characterised by movements that avoid high-impact forces. These routines cater to individuals with joint concerns, seniors, or those recuperating from injuries. They are done to often see long-lasting transformation in the body according to your weight and age.
Along with instructions, benefits, and the muscles targeted, here are some low-intensity exercises that you can do at home:
1. Walking In Place
Walking is the simplest and most accessible low intensity exercise for fat loss. It improves cardiovascular health and can be done anywhere. Walking in nature, such as parks or gardens, can also provide mental relaxation.
Instructions: By lifting your knees slightly stand in one place and start walking, you can add arm movements for increased engagement.
Benefits: Helps with weight management, improves cardiovascular health, and boosts mood.
Muscles Targeted: Primarily engages the muscles, including the quadriceps in the legs, calves, and hamstrings.
2. Chair Squats
Chair squats are a great way to build up the strength in your leg muscles if you’re new to working out. The chair provides added support as you work your glutes, hamstrings, and quads.
Instructions: Feet hip-width apart stand in front of a sturdy chair, by bending your knees and hips lower your body as if sitting down, then stand back up.
Benefits: Strengthens the lower body, especially the hamstrings, glutes, and quadriceps.
Muscles Targeted: Glutes, hamstrings, and Quadriceps.
3. Leg Raises
Leg lifts are exactly what they sound like. A series of exercises where you engage your core to lift your legs. These are versatile exercises and there are various ways to do them. However, these variations should be modified according to your fitness level and workout goals.
Instructions: Lift one leg a few inches off the ground by lying on your back and, keeping it straight. Repeat on the other leg by Lowering it back down.
Benefits: Strengthens the muscles in the hips and lower abdomen.
Muscles Targeted: hip flexors and lower abdominal muscles.
4. Arm Circles
The arm circle is a non-weighted exercise that specifically targets your shoulders and upper arms. It is a simple exercise that involves extending your arms to the sides and making small circles in the air with your hands.
Instructions: Make small circles clockwise by extending your arms to the sides and then in either a clockwise or counterclockwise direction.
Benefits: It helps with arm strength and improves shoulder flexibility.
Muscles Targeted: Biceps, triceps, and Shoulders.
5. Wall Push- Ups
Pushups on a wall may be easier than standard pushups and still target the same muscle groups. This can help if you can’t do a standard pushup with proper form or need to reduce wrist pressure.
Instructions: Lean in and push away from the wall by standing facing a wall with your arms extended, mimicking a push-up.
Benefits: Strengthens triceps with lower intensity, shoulder, and chest.
Muscles Targeted: Triceps, shoulders, and chest.
Low-Intensity Exercise For Beginners At Home
Here are some of the effective low-intensity exercise at home that you can do as a beginner:
March in Place (2-3 minutes) | Stand upright and lift your knees in a marching motion. |
Arm Circles (1-2 minutes) | Make small circles clockwise and extend your arms to the sides and then counter clockwise direction |
Chair Squats (10-15 reps) | Stand in front of a sturdy chair. As if sitting down lower your body, then stand back up. |
Wall Push-Ups (10-15 reps) | Place your hands on the wall at shoulder height by standing facing a wall, and perform push-ups |
Seated Leg Lifts (10-15 reps each leg) | Straightening it in front of you sit on a chair and lift one leg at a time. |
March in Place (2-3 minutes) | Repeat the marching in place exercise for additional cardiovascular benefits. |
Heel Raises (15-20 reps) | Stand with feet hip-width apart and raise your heels off the ground, then lower. |
Arm Raises (10-15 reps) | Sit or stand with your arms by your sides. Raise your arms to shoulder height, then lower. |
Neck Tilts and Rotations (1-2 minutes) | Tilt and rotate your neck to the right and left gently, forward and backward. |
Shoulder Rolls (1-2 minutes) | In a circular motion roll your shoulders forward and backward. |
Deep Breathing (2-3 minutes) | To promote relaxation finish with deep, diaphragmatic breathing. |
Benefits Of Low-Intensity Exercises
Here are some of the important benefits of low-intensity exercise at home that you must know:
1. Improved Cardiovascular Health
Low-intensity exercises like aerobics, marching in place and walking help improve cardiovascular health by increasing blood circulation and strengthening vascular health.
2. Joint Health and Mobility
Activities like seated stretches, leg lifts, and chair exercise improves mobility, making them suitable for people with joint issues or those looking to maintain joint health, as low-impact exercises are gentle on the joints.
3. Weight Management
Consistent low-intensity exercise, when combined with a balanced diet, may not burn as many calories as high-intensity workouts but low-intensity exercises still contribute to overall calorie expenditure and can help with weight management.
4. Enhanced Mood And Reduced Stress
Regular low-intensity exercise can help reduce anxiety and stress and improve mood. Even at a low intensity, it stimulates the release of endorphins known as feel-good hormones.
5. Accessibility And Convenience
Low-intensity exercises at home are accessible to a wide range of people and eliminates the need for a gym membership or specialized gear. With minimal equipment low-intensity exercises are often easy to perform at home.
6. Beginner-Friendly
They provide a gentle introduction to physical activity and are suitable for beginners or those who are just starting their fitness journey. Low-intensity exercises allow individuals to gradually build strength and stamina.
7. Reduced Risk of Injury
With pre-existing health conditions or those recovering from injuries, the low impact nature of these exercises decreases the risk of injuries and thus, making them a safe option for individuals.
8. Improved Posture and Balance
Exercises such as seated leg lifts and torso twists can help improve posture and balance. This is especially beneficial for older adults as these low-intensity exercises help in preventing falls and maintaining joint motility.
9. Adaptability for All Fitness Levels
Low-intensity exercises can be modified based on individual needs for recovering from an illness or injury. They provide a starting point to even those who are less active and can be adapted to different fitness levels.
Low-Intensity Cardiovascular Exercises At Home
Here are some of the best and most effective low-intensity cardiovascular exercise at home for beginners:
Also Read: 6 Easy Cardiovascular Exercises
1. Low-Impact Jumping Jacks
This exercise uses the muscles of the whole body and is the best way to work the heart, lungs, and major muscle groups of the body in one exercise.
How To Do It?
Stand straight and spread your arms to the sides and keep your legs wide apart, just a little more than shoulder width.
Then, jump and return the arms to each side of the body and the legs to the middle.
Jump again, extending the arms and legs outwards.
Repeat the following process for 20 times.
2. Air Squats
Air squats work the thigh muscles, hamstrings, quadriceps, and glutes. Since good balance is required, they are an excellent way to engage the core muscles as well.
How To Do It?
Keep feet at shoulder width apart and point straight ahead.
When squatting, the hips will move down and back.
The lumbar curve should be maintained, and heels should stay flat on the floor the entire time.
In air squats, the hips will descend lower than the knees.
3. Supine Snow Angel (Wipers) Exercise
A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders.
How To Do It?
Lie on the back with your feet flat on the ground.
Tuck the pelvis slightly to place the lower back on the floor.
Extend the arms from the shoulders, slightly bending the hands toward the ears.
Slowly raise the hands toward the head to meet each other.
Lower the hands to the starting position and repeat.
Tips For Beginners Before Starting Low-Intensity Exercise At Home
Now that you have noted some of the best low-intensity exercise at home, here are some important tips to keep in mind for a successful workout routine:
Challenge Yourself: If you wish to be fit, step in. Do not hold yourself back and keep increasing the intensity and time of your workouts.
Maintain Proper Form: This is very important, especially if injured. Maintaining proper form not only improves posture but also delivers more impact.
Consistency Is Key: Keep going if a routine falls short on the notice. Switch to another set or ask your instructor to provide you with alternatives.
Diversify: Include a mix and match of exercises to avoid plateauing.
Stay Hydrated: Always carry a bottle with you whenever you engage yourself in the workouts.
Listen to Your Body: Do not miss the cues and signals your body gives out. If your back hurts from a certain exercise, stop it and find an alternative.
The Final Say
Embracing low-intensity exercises at home represents a practical and sustainable approach to fostering overall health and well-being. Individuals can reap the benefits of improved flexibility, joint health, and mental well-being through consistent engagement in activities such as walking, stretching, and light resistance exercises.
These gentle workouts, accessible to individuals of varying fitness levels, offer an inviting gateway to a more active lifestyle. They foster a sense of accomplishment and lay the groundwork for a lifelong commitment to physical wellness. Low-intensity exercises at home empower individuals to prioritise their health as a foundation for a balanced fitness routine.
FAQs
1. Is low-intensity exercise better for weight loss?
Yes, they are better for weight loss but compared to high-intensity exercise it is more time-consuming, and only light exercise can be performed.
2. Does low-intensity exercise burn more fat than high-impact workouts?
Low-intensity exercise primarily burns fat for fuel during workouts but may not result in as many overall calories burned compared to high-intensity workouts, which can lead to greater fat loss over time due to increased calorie expenditure.
3. What is the best time to follow low intensity exercise at home?
The best time to follow low-intensity exercise is in the morning or in the evening.
4. Is low-intensity can be followed by any age?
Yes, low-intensity can be followed by any age individual.
5. Are there any side effects of low-intensity workout?
No, low-intensity workout is relatively safe to follow.
6. What’s the main difference between high and low intensity exercises?
High-intensity exercises involve vigorous effort and shorter durations, leading to increased heart rate and calorie burn, while low-intensity exercises are gentler, sustained activities that typically rely more on fat for fuel and are suitable for longer durations. The choice between the two depends on individual fitness goals, preferences, and physical capabilities.
7. What are some good low intensity exercises for recovery?
Good low-intensity exercises for recovery include gentle yoga, swimming, or leisurely walking, which promote blood flow, flexibility, and relaxation without placing excessive stress on the body, aiding in recovery from intense workouts or injuries.
References
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