How To Do A Handstand For Beginners

Staying healthy is top on everyone's mind these days, and while it is true that you don't have to visit the gym daily to exercise, you do need to adopt some physical routine that helps your overall health. And one of such method is yoga. Anyone familiar with some of the yoga poses will understand that it does help when you know the handstand. But you shouldn't only be interested in learning about it because you want to take part in a class. There are other ways learning the handstand will benefit you aside from being able to nail your yoga sessions. 

Let's face it, and there is a lot of physicality’s that go into being able to balance yourself while in an upside-down position. And not to forget, a bit of risk involved as well. So you want to ensure you take appropriate lessons if you are a beginner looking to learn the handstand. There are enough resources online to show you all about the secrets to becoming a pro. 

Still not sure if the handstand is something you should worry about, below are a few reasons why I beg to differ. 

Benefits Of The Handstand 

A good workout routine shouldn't always be hours at the gym, sweating it out. You could also have a few minutes to yourself indoors or at the backyard with some stretching exercises. And one of such is the handstand. Below are some of the benefits of the handstand. 

1. Blood Purification 

The process of hanging upside down reverses the blood supply in the body, which helps in its purification. This helps to keep the heart rate balanced and reduces blockages in the arteries. 

2. Skin Health 

Again, the reverse motion of blood flow helps with the cleansing of the skin. By detoxifying the liver, irritations under the layer of the cause causing pigmentation are wiped out. 

3. Improved Immunity 

The immune system also gets an upgrade each time you strike a handstand. All that tightness in your core region helps with improved oxygen retention in the blood, which allows acts as a boost in the body. 

4. Improved Strength And Confidence 

You get an upgrade in your muscle fibers and tightness in the abs and core region, which helps improve strength. And the healthier you feel deep down, the more confident you will be. 

5. Helps With Nutrient Digestion 

You can also benefit by way of easy digestion and bowel movement. All that tension in the mid- region loosens as soon as the reverse blood flow sets in. It is both therapeutic to the body as it cleanses out toxins out of its system. 

There are several other ways you stand to benefit from the handstand, and you surely want to try a few beginner lessons to see how it feels. Below are some easy beginner lessons to get you doing the handstand in no time. 

Beginner Handstand Lessons To Try 

So you have been reading all this while and think you want to give it a try, but before you go hanging upside down, you want to be careful to avoid getting yourself injured. So you want to begin by acquiring some protective gear to shield your head, face, knees, wrist, and elbows. 

You want to avoid trying to balance out on thick foam, and may consider using a mat to cushion your body while you try to balance. Some of the safety practices you want to consider include 

• Start by adjusting on a tree or wall; this helps you work your way to hanging straight up without any support. It also helps to break your fall while learning to hold your balance. 

• Try this exercise in the open where you have all the space you need without any obstacles nearby. 

• Always have someone around to be on the lookout and supervise and provide assistance when necessary. A friend at the gym or your six years old is a good enough assistant. 

Getting Into Position 

Most people start by standing with their backs against the wall and then slowly bringing the arms down to the towns with the palms touching the floor. The next step is to balance your hands on the ground by creating enough distance between them to strengthen the shoulders and back. Then gradually climb up the wall one foot at a time and trying to balance yourself as you go. 

You will need a wall as a beginner to learn the critical trick to the handstand, which is balancing. Keeping your feet together helps in breaking your fall and with your focus. Without this, you won't be able to get the right posture required to succeed with the handstand. You must caution when climbing up and down as hurrying things is the quickest route to an accident. You want to work your way gradually while relying on your muscles to determine how much longer to hold. 

You don't want to go hanging upside down immediately after a meal as you want your body to be light and free to support all that movement. It would help if you also took breaks between sessions to give your body enough time to recover from being in an upside-down position. 

Final Note On Handstands For Beginners

The handstand move is an easy routine that has a lot of positive effects on the mind and body. It doesn't require much to learn, and all you need is a mat and wall, and in no time, you will be hanging upside down without any help.

Unique Exercises For Those On The Go

Exercise. For a lot of people, this word is one which brings about feelings of guilt, dread, and trepidation. After numerous attempts at starting new fitness routines, diets, and other health drives, only to find yourself falling back into the same old habits at the end of it, it can be easy to feel disillusioned when it comes to this part of life. In a lot of cases, though, this is simply because you are bored. To overcome this sort of issue, this post will be showing you some exercises which can add a bit of spice to your workouts, giving you a much bigger reason to keep working at them. 

Yoga 

Not a lot of people realize quite how good yoga can be for your body. While it won’t exactly make you fit, this sort of workout will have a big impact on toning and strength. Largely focusing around your core muscles, yoga is a pain-free way to give yourself a nice set of abs, all while having the chance to enjoy some time with other people. To achieve this goal, you need only find a local class which includes a large group of people, with this setting being great for anyone who likes to have a chat. In the future, you could even consider running your own class. 

Rebounds 

Originally spearheaded by Nasa, rebounding looks very strange from the outside. Using a small trampoline, this sort of workout pushes you to not only manipulate your body, but will also make you balance yourself in the process. Like yoga, rebounds won’t improve your fitness very much, but will have a big impact on toning and strength. It is worth looking up the health benefits of this sort of exercise if you are unsure. There are loads of resources around the web which can help you with this, giving you the chance to learn loads about the exercise you want to take part in. 

Water-Based Sports 

Finally, as the last area to consider, it is time to think about swimming pools, the versatility which can be found with them. There are loads of sports out there which push you into the water, forcing you to swim, jump, and struggle through liquid while you work out. This is good for your body because the water limits the chances of injuries, while also adding resistance to put pressure on your muscles. Volleyball, polo, and even tennis can all be played like this. Of course, though, you will need to find a group of people to play with you, making it worth avoiding being picky with what you choose. 

Hopefully, this post will inspire you to start working harder on the time you put into your exercise. When you are bored of something like this, it will always be harder to put everything you have into it, especially when it is hard in the first place. Of course, though, there will always be things you like out there, making it a simple matter of doing some research to find the best workout for you.

I hope you enjoyed this blog post about unique exercises for those working out on the go and on frugal budgets.

Interested in more articles about frugal fitness workouts? 

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• 4 Toning Exercises That Can Be Done Anywhere

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Top 5 Outdoor Workout Essentials

Now that summer’s here, it is time to think about all our outdoor workouts. Yes, it is that time of the year again, so there’s no need to hit the gym every day and be in a closed and confined space while the weather is so good outside. This means that you can do whatever you want during the day (or simply do your job) and then when you clock out, you can always hit the local park or a place where you can jog or do an outdoor workout. However, since you don’t have equipment outside, you always have to think about the things you will carry with you in your gym bag for your outdoor workouts. You might want to familiarize yourself with some outdoor workouts and how to make the most of them, but these are the outdoor workout essentials that you simply need to have in your gym, in this case outdoor, bag: 

Equipment 

As far as the equipment is concerned, you need to think about your workout a bit more when you’re opting for outdoor workouts. Unless you find an outdoor gym or different things that can help you out in your workout, you need to take the necessary tools with you. It might be a bit difficult to take weights and dumbbells with you, but you can always take empty bottles that you will fill with water or sand somewhere outside. 

Extra Equipment 

What is extra equipment though? Well, these are all the things that you don’t actually need but taking them with you will result in a much better and more efficient workout. One such thing is a yoga mat that you will be able to use not only for yoga but also for warming up, stretching or doing and pushups. It’s definitely an important asset to have with you for frugal fitness workouts, and the good thing is that it is not very heavy, so you can easily take it with you. 

Clothes 

Your clothes can make or break any workout. What you need to pay attention to is the quality of the clothes that you use for your workouts, regardless of the place you are conducting your workout in. Since we’re speaking about outdoor workouts, make sure that you equip yourself with high-quality thermal jackets as these will enhance your performance outdoors and thus result in a much more effective workout. Also, always opt for moisture-wicking clothes made out of breathable materials. Even though it’s not the clothes that help you get your body in shape, there are those clothes that will definitely make your workouts much more pleasant, comfortable and can enhance your motivation and your posture. 

Entertainment 

But what are you going to do outside without any form of entertainment? There are no big TVs on which you can watch different things while you’re lifting your weights, so what can you do? Well, the most important thing here is to have high-quality headphones that will keep you occupied. Play your favorite music playlist, enjoy a podcast episode, or listen to an audiobook – the choice is yours. Another plus side is that everything’s much more interesting outside, so you will have no problem trying to find something to watch while you’re doing your outdoor exercises. You might even find someone to flirt with! 

Hydration 

And finally, even though this should be included in the “extra equipment” headline, it’s so important that it deserves a headline of its own. Hydration is crucial, and not only when workouts are concerned. This is why it’s always good to have a water bottle with you at all times – not only will you be protecting the environment by not buying bottled water in shops but you will also have it by your side to remind you that you need to drink plenty of water during the day. This is why it is always good to have a double insulated water bottle with you at all times – not only will you be protecting the environment by not buying bottled water in shops but you will also have it by your side to remind you that you need to drink plenty of water during the day.

Exercise Outside

Outdoor workouts do not differ a lot from the ones conducted at the gym, but there are certain things you need to worry about – as you might miss something that you have at the gym but cannot find outside. Also, pick a great outdoor space for your workout and you will be good to go!

Build a Garage Gym Like A Pro

With the advent of the recent global change and the rules that have been implemented towards it, regarding lockdowns and quarantines, people can get restless. We are creatures of habit and social activity, and when we lack such fundamental things, it can be quite frustrating not having the freedom of movement, like we are used to, especially for many of us health buffs, our routines have been broken when our gyms and leisure centres got closed down. How is anyone supposed to do anything about that when it's not in our hands? 

We will tell you how – you can build your own! For anyone who has ever watched the iconic 1989 movie ‘Field of Dreams’ will remember the much-used quote “build it and it will come”! 

What we're saying is that if you can’t go to the gym, bring the gym to you…or make one in your garage. This article will cover a few essentials that you will need to create an amazing home gym, that you (and your friends and family) can use regularly, who says you need to go to the gym and pay those insatiable monthly fees, to work out on a piece of equipment that you can afford to kit out in the comfort of your own home yourself? The list of advantages to owning a home gym is endless. 

Basic Equipment For A Garage Gym 

If your given lemons… we are the habit of taking adversity and making it into a good thing. One of these ‘good things’ that we want to share is the fact that your fitness routine does not have to stop any day soon. The miraculous invention of garage gyms has taken over numerous houses over the past two decades and the popularity has been steadily increasing. People have been building their house to include space for gyms, and leisure activity rooms so they do not have to go out to them anymore and makes for a better investment in the long run. 

You have decided on your budget and you have got your ‘eager-beaver’ hat on. Now you just need to decide what basic equipment to get and enough to help you do a full circuit that works every part of the body. Some equipment tips can be found online, while others are included.

You can start with these basic items and gradually work your way up to a slightly more tailored circuit. 

Both Sides Up (BOSU) Trainer 

A great way to introduce a multipurpose tool in the four walls. It helps you work your core by pushing your balance and stability, plus you can do burpees with them too. Plus, if you get one of these you don’t need to wait your turn at the gym! 

Dumbbells 

It goes without saying that without these, there would be no home gym. These are the be-all and end-all of any work out whether they are 5 kg ones or 50 kg ones. They are a must to have. Get a pair of adjustable ones so you don’t need to buy different ones. 

Cardio Machine 

Pick at least one cardio machine to work on, and garage gyms are the ultimate place for these helpful types of machinery, you won’t disturb anyone with any noise and you can move freely. Whatever you feel fits your fitness and workout preferences the best. Getting some cardio work out is very important in any fitness routine. 

There is nothing quite like a good cardio workout, even for days where you do not feel like doing anything else, just doing some cardio will be worth it. 

These would include any (or all) of the below machines: 

• Stationary bikes 
• Elliptical machines 
• Treadmills 
• Rowing machines 
• Stair climbers 
• A Walking Pad 

Jump Rope 

Also, another very good way to get some cardio in, if you can’t afford any of the other machines. You can burn up to 100 calories in just over 10 minutes! This is the quickest and easiest, not to mention the simplest way to get a workout – plus, it is fun! 

Pull-Up Bar 

If you are a fan of the Johnny Bravo character that we once watched as kids, and want to look like him with the bulked-up torso, this piece of equipment will help you get there (along with weights). Various pullups and chinups help work on the top part of the body, to build muscle and definition and can fit in any door frame, away from anything.

Compact Workout Equipment to Add to Your Home Gym

Why Build A Home Gym? 

Living in a city always has its limitations on the space you can afford to live in. Besides that, cities are crowded and full of traffic and can make it difficult to go out to gyms after a day at work, and whose memberships are also quite expensive. Exercising at home can be an alternative if you get in some essential gym equipment that can fit into the limited space you have in your city home. 

One great advantage of working out in your home gym is that you do not have to drag yourself out to go to the gym, can exercise at any time of the day or night as per your convenience and set up routines that you are comfortable with. You can do weight training, cardio and any other exercise that you are comfortable with. 

Adjustable Dumbbells 

Start with a pair of adjustable dumbbells. A decent pair will allow you to vary the weight from 5 lbs to 50 lbs in 2.5 to 5 lb intervals, which is enough for most weight training exercises. Paired with an adjustable bench, you can replicate most of the movements you can do at a commercial gym involving dumbbells. The great thing about this is that you will have access to a rack of dumbbells without needing to compromise space. When you are done, simply tuck them under a bed or store them in a closet. 

Jump Rope 

If you need to implement types of aerobic training into your exercise routine, skipping rope is a great option. Jump ropes take up no space in your home and they’re extremely affordable. Buy one that is small and lightweight with adjustable handles. It should have a thin cord that does not easily get tangled up. 

Stability Ball 

A stability exercise ball can be on the bulkier side, but they provide a lot of value in terms of the types of exercises you can perform. In particular, it allows you to do exercises that target strengthening your core, legs, and lower back. Check out this resource for more exercises you can do. 

Yoga Mat 

Yoga Mats are a great addition to a home gym. You could use them specifically for yoga purposes or for doing your stretches before resistance training. Yoga mats are an absolute must if you plan on doing lots of core exercises such as sit-ups and planks. 

Resistance Bands 

Resistance bands are a great piece of equipment that takes up almost no space. There are different sets catered to different fitness levels and users but most come in sets that include a variety of resistance levels. Some even come with detachable clip-on handles. Make sure you get an exercise manual along with the bands to help you out when first adding the resistance bands to your bodyweight movements. Resistance bands also come at a very frugal price.

Multi-Gyms 

If you have a vacant corner in your home, consider a compact home gym option. Companies like Bowflex are known for creating fitness products for home. Several of their home gym machines are versatile enough to work out most muscle groups while maintaining a small footprint. Some of their machines, like the Bowflex PR1000, include a built-in rowing machine allowing you to do aerobic type exercises as well as resistance training type ones. 

Exercise Bike & Rowing Machine

If you are mainly interested in aerobic type training then you can invest most of your space and money into something like an exercise bike or rowing machine. These machines are versatile and have a place in every fitness user’s regime including burning fat, building cardiovascular endurance and providing a means to interval training. They do have a larger footprint, however, but that shouldn’t be too much of a problem as nowadays there are foldable versions of both the bike and rowing machines designed specifically for home environments. 

Other Home Gym Equipment Options To Consider 

The great thing about having a home gym is you can start small and with the essentials. Start small, like with dumbbells, jumping rope and resistance bands and build up your home equipment as you go along and get used to the idea of exercising at home. The gradual additions will also be kinder on your pocket. Once you are familiar with your setup you can slowly upgrade. 

You may want to pick up a foam roller to help with muscle soreness and to increase mobility. Or you can consider ankle weights to add more resistance to your bodyweight movements. Perhaps you can include a training suspension kit like the TRX home which adds a different dimension to the exercises you are already familiar with. The things you can pick up along the way are limitless.

7 Best Alternative Ways To Workout

If you are a little tired of just working out on the treadmill, then there are more fun ways to workout. You can get fit and achieve the fitness goals that you have by still doing the things that you want to do. So if you do like to workout but want to try something new to your workouts. Variety is the spice of life after all, in life and in fitness. 

Here are some suggestions to give a go in your workout regimen. Have you tried any of these 7 top alt fitness modalities before? 

Aerial Yoga 

Yoga is something that you might be already doing as it is a great way to relax, stretch, and strengthen your muscles. But to make the exercise a little more interesting, then it can be a good idea to give a different form of yoga a go. Hot yoga is a form of yoga that can be fun, but one that is much more accessible and can be done at plenty of levels, is aerial yoga. It allows you to get at some pretty epic positions, so it strengthens you and can give you a really good boost as you can feel like you are doing so much. There are lots of studios setting up around the country, so just see if there is one close by to you. 

Judo 

Martial arts can be a fun way to work out as you can really feel like you are kicking butt and doing something to give you some strength. If you are looking for some judo info, then it is worth noting that the martial art of judo is a modern martial art which later evolved into a combat and Olympic sport, and it can be plenty of fun and a good cardio workout as well as a strength workout. A pretty great stress-reliever too as you can punch and kick through your way to your fitness goals. 

Wrestling 

If you want to live out your ‘Glow’ dreams, then learning to do some wrestling can be a fun thing to do. You may not have done it since high school, but as it is all bodyweight based, it can be such a good strengthening workout. It is great for cardio as well as for being a stress-reliever. Plus, it can be something really unique to do and you can be a little silly with it. 

Pole Fitness 

Pole fitness is taking the world by storm and it is making pole fitness a really empowering way to workout. You use your bodyweight so it means that you can really build up your strength and power and tone up your muscles like nothing else. It is one of the best ways to strengthen your core, so can be good for all moms that want to tone up and get their stomach back to how it was before children. It is definitely taking a step back from the ‘sleazy’ tag that it has had before, and it can be fun to work out with girlfriends in a fun and safe environment. 

Kayaking 

Getting out on the water is a really unique and fun outdoor way to exercise. Kayaking, for example, can be one of the best things to do for a workout, as it is amazing for your upper body. You can really get your heart rate up too, and get out of breath with it. Plus, you get to be out on the open water which is something to really enjoy; got to love an additional boost of vitamin D. You could do this out on lakes, leisure centers, as well as certain pools. 

Trampolining 

Getting your bounce on can be a great way to exercise and the best thing is that it is low impact so can work well if you have got bad knees or joints, for instance. There are formal trampolining lessons that you could have, as well as going to one of the many trampolining parks that are growing in popularity. They can be pretty inexpensive and you can take it as intense or as slow and gentle as you want. 

Boot Camps 

Exercising in a military style fitness boot camp is a great way to workout. You can get a full body workout done in the great outdoors, all with the motivation to get you working out as much as you can. Working out in a large group can be a great morale boost and make it much more fun too. 

What Ways Will You Workout?

Have you tried any of these outdoor or alternative training workout options before? What are some of your favorite unique ways to workout? Tweet us @MyFiscalFitness #FrugalFitness with your alternative exercise routines.

I hope you enjoyed this blog post about  without damaging your budget.

Interested in more articles about alternate and outdoor workouts? 

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8 Balance Board Exercises You Should Try

Flexibility and balance are two core necessities for a healthy and stable life. Many things can affect balance, such as injury, recovery from surgery, or ageing. When you have problems with your balance, it's far more likely that you're going to fall and injure yourself further. Amongst the elderly, the risk of falling is far more significant, and in this age group, there is a massive problem with fractured hips and associated issues. 

It’s no surprise that physicians are keen to help their patients improve their balance and flexibility, therefore strengthening their core and creating a far healthier outlook. There are several ways you can work to improve your balance, but a balance board is one of them. 

What Is A Balance Board? 

A balance board is a tool that can be used to increase balance and flexibility for those who need it. These can be used to carry out balance exercises for beginners or even seasoned athletes who want to focus on strengthening their core or recovery from injury or even surgery. 

It is a board which you stand on, which is slightly off-balance in itself. You then engage your core muscles and work through balancing board exercises to improve your overall balance and stability. The board can be likened to a see-saw somehow, giving you a slightly off-kilter sensation that you need to fight against to strengthen your skills. 

Exercises To Try With A Balance Board 

According to Niva MD, Most balance board exercises work your core muscles, your glutes, back, and the major muscles in your leg. By strengthening these significant muscles, you're able to stay upright and correct yourself far more quickly than otherwise. That is particularly important for older adults who may struggle with their balance due to illness, side effects from medication, or the general ageing process. 

1. Balanced Push-Ups 

Place the balance board on the floor and get down onto your knees. When you're ready, reach forward and place both your palms flat on the board and stretch your legs out behind you. Move up onto your tiptoes and make sure to keep your back straight. Then, lower your body down in a traditional push-up, pausing for a second and then pushing back up. 

2. Abdominal Exercises 

Balance and stability exercises are designed to work out the abdominal muscles as well as the back. 

Sit down on the board and make yourself comfortable. Cross your legs but make sure that your back remains as straight as possible. Once you're ready, slowly move your body around in a circle but only use your abdominal muscles. Pull in your stomach and make sure to use your core, not your back! Once you've moved one full rotation, alternate back the other way. Keep going for two minutes, or build up your time slowly. 

3. Forward, Backward, Or Side Tilt 

Many balance training exercises are done while standing on the board unaided, but at first, you can hold onto something, e.g. a stable chair or the wall, until you become more confident. 

The forward, backward, or side tilt can be done by standing on the board and keeping your back straight. When you’re ready, use your abdominal muscles (pull in your stomach) to move the board forwards, but don’t allow it to touch the floor. Then, move backwards and do the same. Once you're ready, move side to side, avoiding touching the floor. 

4. Squats 

Squats are one of the best exercises for improving balance and can be done very quickly on your balance board. Stand up straight on the board and wait until you feel stable. Then, slowly bend your knees and move downwards into a traditional squat position. Hold it for a few seconds, then return to standing, and be careful to keep your knees soft. Repeat for another ten seats. 

5. Single Foot Balance 

The single foot balance is one of the best beginner balance exercise options. All you need to do is stand on your balance board, keeping your back straight. To get the most out of the exercise, you need to avoid holding onto anything, but you can look at something that isn't moving to help keep you steady. Once you're ready, either bend one leg behind you or lift one leg to the side so that you're standing with one leg on the board. Hold it for a few seconds before changing legs and repeating. 

6. Around The Clock 

The around the clock exercise will strengthen your core, your hips, and your ankles. Stand comfortably on the balance board with your legs a slight distance apart. Keep your back straight and slowly move around the board in a circular motion, keeping your feet firmly where they are. Once you’ve completed one rotation, pause and move back around the other way. 

7. Calf Stretch & Raises 

Tight calves can be a problem when maintaining balance, so this is one of the best exercises for improving balance and overall stability. For this exercise, you need to step forwards and place one foot onto the board, moving so that it is just your heel that connects with the board. Keep the other on the floor. When you’re ready, gently tilt forward until you can feel the stretch that moves down your calf muscle. Wait a few seconds and then change legs. 

8. Half Moon 

The half-moon is one of the slightly more challenging balance board exercises. Stand with one foot on the board towards the front and the other in the middle. When you're ready, slowly lift one leg out behind you and slowly lower your body down so that your leg and body are in a straight line. Aim to hold the position for up to 20 seconds, working up to that level if you find it hard at first. 

Conclusion 

These balance board exercises are ideal for beginners and intermediates alike. Slowly work up your tolerance by building time, perhaps starting at 5 seconds, up to 10 seconds, and then further if you can manage it. 

A balance board is an ideal option for anyone who wants to strengthen their balance and stability, regardless of age or ability level.

How To Plan The Best At-Home Exercise Routine

The last couple of months have been tough, really tough. Sitting around in your home idle is sure to put some extra pounds on the body. With the whole country - including the gyms – in a smart lockdown situation, one may negate any solution to this dilemma. But there is a way to prevent putting on those extra pounds while the gyms are restricted. 

Amid this entire COVID-19 situation, people have learned the value of their homes. They are constantly coming up with new ideas to kill the time that does not require wearing a mask and being in groups. One of these trends having an At-Home Exercise Plan. These workouts are pretty much the new way of life now (or as they say, the “new normal”). It is the only way to keep your body fit and toned with Frugal Fitness during a time when it is easier to be a couch potato. 

Why You Should Want A Personalized Plan? 

If you go around looking for exercise plans, you will find yourself surrounded by hundreds of videos and apps on the Internet. The only thing you can do is to not fall in those traps. It is also not necessary that your friend’s at-home routine would work for you as well as it has for them. Why? Because if you are just deciding to get into shape and they have already been in the full swing of things, their workout may be too intense to handle in the beginning. So, you might have to look for options and figure out which plan works for you. 

While devising an exercise plan, here are 6 top tips you should keep in mind as you put together your at-home workout: 

1) Keeping It Simple

Have you ever had a good feeling about a routine and then ended up messing it up? It happens to the best of us. We make a plan that goes against our convenience and then end up leaving it in the middle or not doing it at all. If you're experiencing such mood bummers, then you should think of changing that routine. Consider this: 

-      Don’t let the routine disturb your everyday life. 
-      Schedule it in free time. 
-      Look for a routine that doesn’t require much prep. 
-      Choose a routine that doesn’t require much equipment. 
-      Create a plan that motivates you. 
-      Don’t be too hard on yourself (this is important) 

2) Stay On Schedule

Whether you have early morning office hours or are just one of those work-from-home employees, it's important that you sort out your priorities and devise a schedule that realistically works to your benefit. You need to ask yourself: What suits you best? Are you an early riser or a night owl? These things seem ordinary but are actually prerequisites in determining your plan. 

Set a specific hour in a day, and stick to it. Don’t let anything distract your at-home exercise routine. 

3) Be Accountable

When it comes to at-home exercises, you are the one in charge of your whole workout plan and that can make things challenging in a number of ways. First, you’ll always be faced with distractions. Don't let family, guests, phoned, or television give you an excuse to not workout or stop your workout. 

Second, you never know what to start with, how long you should take breaks (or even if you should, and even reps should I go along? 

Third, you simply wonder if you are doing enough. Is it burning? Should your heart rate elevate? 

To ensure you are able to complete your at-home workouts make a chart and analyze your exercise hours at the end of every week. That way, you could figure out what's working for you and what is not. 

4) Shake Things Up

Some people might argue that it takes a bit of adjustment to get used to at-home exercises and that may be true sometimes. In gyms and fitness classes, you don’t have to think about what you’re going to do in the next half hour; you keep to a routine, go from machine to machine, or ask for assistance. But at home exercises are a little more thought-provoking. They require proper planning, adjustment, and execution. 

We often get bored with following the same steps. So, try being creative and look for new ways you could move your body. This will give you a better idea of what you like and what you don’t. It can also help you devise your at-home exercise plan. 

5) Look For Options

There are many reasons people like going to fitness clubs and gyms. Interacting with different people and learning their habits can open your mind and direct you to your goal. In a situation like this, you should: 

-      Look for online fitness communities 
-      Explore virtual fitness 
-      Talk to people about your at-home routine 
-      Acquire suggestions 
-      Look for personal support 

6) Watch What You Eat (Diet)

You can’t think of losing weight or staying healthy while eating a poor diet (after all, it not only what you do but what you eat). At home exercise plans involve refueling your body after a light or tough routine. Taking in unhealthy foods or drinks can put all your hard work to waste. That is why you should consider choosing an at-home nutrition plan in conjunction with your at-home workout routine. 

The thing is, you cannot go around blaming COVID for your untoned and reckless physique. I am sure it has played its part, but now is the time to make a change. 

If you haven’t yet thought of a professional at home plan, you should rethink your health and your priorities. The abs you desire aren’t going to just drop from the sky. Follow the tips, build an at-home routine, and keep your goals in sight!

How To Get Better Balance In 10 Simple Steps

Good health is more important than ever before. It can also be extremely challenging to stay healthy. That's why it's crucial to pay attention when something doesn't seem quite right. 

Balance is something that many people take for granted. Because while some might have a great sense of balance, others often have trouble walking, resulting in frequent falls that cause physical injuries and other types of accidents. 

This article takes a look at how to get better balance. Keep reading to discover insight into ways to increase stability and mobile with exercises to improve balance. 

1. Talk To Your Doctor 

When balance becomes an issue in your life, the first thing you should do is make an appointment with your doctor to discuss the problem. This is especially important if you've fallen and hurt yourself. Your doctor will likely check to make sure you don't have certain basic health problems including low blood pressure, inner-ear disorders, and anemia. 

Proper medical care will help eliminate any obvious health problems so that you can focus on other possibilities. 

2. Have Your Eyes Checked 

Vision problems can also cause difficulty with balance. After all, your vision typically changes from year to year. When the quality of your vision declines, you might discover that this has a direct impact on your ability to stand or walk without problems. 

Believe it or not, healthy eyes contribute significantly to balance, thus the need to schedule an appointment with your optometrist in order to rule out vision has the reason for your balance issues. 

3. Buy Better Shoes 

You might not give much thought to your shoes. After all, when it comes to footwear, style is typically the top priority to most people. And yet it's important to wear shoes that provide an adequate amount of support. 

When shopping for new footwear, look for shoes with a firm sole and a heel collar. This will increase comfort while also providing greater stability. You might be surprised by just how much high-quality shoes can impact balance simply by giving you a firm foundation to stand on. 

4. Build Leg Strength 

The next step for improving balance is to focus on strengthening your legs. This is especially important if the muscles of your legs have become atrophied due to nonuse as a result of a sedentary lifestyle. Keeping your legs strong and healthy is always important, but should definitely be a priority for anyone experiencing issues with balance. 

Keep in mind that improving balance can require addressing multiple aspects of your health and lifestyle, none of which are more important than strong legs to support the weight of your body. 

5. Take A Look At Your Meds 

Medications can also play a significant roll in the quality of your balance. This should really come as no surprise when you consider the way that meds alter the chemistry of your body. Every type of medication has a different purpose, and yet each one is designed to alter your body or brain in various ways in order to improve your life. 

As a result, meds often produce side effects that can throw the mind and body functions out of whack. Many medications list side effects impacting balance such as drowsiness, dizziness, fatigue, headaches, or even dehydration. This is another reason it's so crucial to consult with your doctor as soon as you start experiencing problems with balance. It might be necessary to adjust your meds in order to bring things back into alignment. In some cases, two or more medications might interact in a negative way, thus producing difficulties standing or walking. 

Just be aware that you shouldn't ignore any problem with balance, especially if you are currently taking one of more meds for any kind of mental or physical disorder. This could be a sign of a larger problem that needs to be addressed as soon as possible. 

6. Drink Plenty Of Water 

It's no secret that hydration is an important part of good health. This is true for every aspect of brain function, including those areas of the brain responsible for balance. 

Most people understand the value of hydration, and yet you'd be surprised at the number of people who fail to drink enough water to keep there mind and body operating properly. 

At a minimum, the average person needs at least 8 ounces of water each day, but more if possible. This is doubly important when taking medication. 

7. Organize Your Environment At Home & Work 

Another thing to consider when having problems with balance is to make sure that you can safely move about your home and workspace. Taking the time to organize the places where you spend the most time can help prevent injury. 

This doesn't necessarily mean performing a complete overhaul of your home, but moving things around a bit in order to minimize the odds of stumbling could make life less painful. 

8. Take A Walk Every Day 

More and more people are living an increasingly sedentary lifestyle. This is due to a number of factors, but it's ultimately not healthy. Thus the need to get outside and walk for at least half an hour each day. 

9. Learn A New Skill To Develop Your Mind 

Never underestimate the value of a strong mind. That's why it's important to never stop learning. Developing a new skill, such as riding a wobble board can help keep your mind active and agile. 

10. Learn Exercises To Improve Balance 

There are a variety of exercises to improve balance. You could even practice wobble board exercises in order to develop your balance skills as quickly as possible. 

A Guide To How To Get Better Balance 

Most people give very little thought to the ability to walk or stand until there's a problem with body balance. Fortunately, these 10 tips for to how to get better balance can help provide greater stability in no time. 

Keep scrolling to discover more great lifestyle tips and advice for improving your world. Visit the Frugal Fitness, Healthcare, and Lifestyle sections to learn more about living healthier and happier on a budget.

Advantages Of Adding Yoga To A Workout Routine

While the practice of yoga has become more and more common, the advantages yoga brings to the table is becoming more and more visible. The benefits of yoga are many and the benefit you get can help you improve in other sections of your life. Yoga targets the mind along with your body improving both subsequently while maintaining and correcting the balance and we all so wish to have. 

You see yoga has a spiritual aspect to it which helps it stand out from other workout routines. The spiritual elements of yoga help with our psychological needs and spiritual development and the physical aspects help us to be healthy physically. There are different types of yoga and to name a few, Hatha yoga, Ashtanga yoga, Vinyasa yoga, Iyengar yoga, Kundalini yoga, Bikram yoga, Yin yoga, Restorative yoga are all different types of yoga each serving a different purpose with their own field of self-developing techniques and correctly coupled together they make for an outstanding return in benefits. 

So, what are the advantages of yoga when you add it to your workout routine? 

Core Strength Improvement 

The term “core strength” doesn’t only refer to your abdominal muscles. Abdominal muscles are a part of it and so are your back muscles, pelvic muscles and more importantly your diaphragm. They work in harmony to help and support your spine and body. As we age these get less and less active resulting us to slouch and develop various back pains and whatnot. This pre-disposal to injuries of the spine can prove to be a determent for the overall health. Yoga and the practice of yoga helps improve our core strength by engaging many of the muscles while we are doing different yoga poses. Yoga also focuses on correct breathing which improves the mood, the mental state, and blood pressure, in turn, reducing stress levels. 

Weight Loss 

While yoga isn’t strictly known for being a medium of weightless, the discipline yoga puts you through surely does help you on your way of weight loss in different ways. Yoga increases your motivation in every aspect of your life. It helps you to stay focused and disciplined. Intense yoga practices like the Vinyasa, Ashtanga, and power yoga can help you lose weight by increasing your heart rate enough unlike some of the other yoga that is insufficient in increasing the heart rate enough to be useful in losing weight. 

Increase In Mobility And Flexibility 

One of the most recognized benefits of doing yoga is probably improved mobility and flexibility. Musculoskeletal injuries happen when you have poor muscle flexibility. Having very tight muscles limits your range of motion and causes various imbalances in your body both visually and internally. Having bad mobility in the joints of your body makes it more susceptible to early onset of joint degeneration. Some people are born witch tighter muscles while others develop tight muscles for various reasons. Yoga helps stretch the muscles and even out the tightness and increase flexibility and mobility. Putting on yoga wear is recommended in this case because it helps in non-restrictive movements especially for women. You can opt for designed yoga wear for women to have design and style options on top of that. 

Sleep Improvement 

One of the side benefits of yoga has to do with better sleep. Many people have trouble falling asleep as they have restlessness, hence not getting a good night’s sleep which is extremely important for people of all ages. Regular yoga practice is proven to improve your sleep as stressed muscle and tension in the body prevent you from having a good sleep and yoga relieves you of those problems allowing you to enjoy better sleep every night over time.

Free Ways To Get Fit

On the surface, it can appear that getting fit is expensive. Between pricey equipment or gym memberships, fancy workout clothes, fitness trackers and more you can pay a small fortune before you’ve burned your first calorie. However, it doesn’t have to be this way- there are lots of ways you can stay fit without spending a penny. Here are some examples. 

Dust Off Your Bike 

Cycling is one of the best ways to get fit. It’s great for building cardiovascular fitness while toning your legs and glutes, even your arms, shoulders and back to a lesser extent. It’s low impact so won’t hurt your joints, and is something that just about anyone can do. Most of us have a bike somewhere in the back of the shed, or know someone that does who isn’t using it. Drag it back out, pump up the tyres and you have a fast, free way to lose weight, tone up and improve your fitness. You could use your bike to run errands or get to work instead of taking the car, or you could pop it in the back of your car and take it into the countryside or park if you want more scenic places to ride. 

Find Free Exercise Equipment 

Exercise equipment is often being given away for free online. People tend to buy it with the best of intentions, but after a little while find that it’s gathering dust and not being used. If you’re serious about getting fit you can use this to your advantage, so keep your eyes peeled on Facebook marketplace and other sites where local freebies are listed. 

Maybe you’ll snag a weights bench or some kettlebells, kettlebell workouts for weight loss are really effective. You might find an exercise bike, some resistance bands, a treadmill or abdominal workout equipment all being given away to the first taker. Over time you could build up your own little home gym purely from exercise items that people have given away for nothing. 

Incorporate Walking Into Your Day 

Walking is one of the best activities you can do. It costs nothing and pretty much exercises your whole body. It’s convenient and easy, but you can up the difficulty by walking faster or up hills. Take your dog on a long walk, or go out with your kids on a nature walk. Go on a day out where you naturally do a lot of walking without even thinking about. Walk to work, or to friends' houses instead of jumping in the car. If you feel sluggish at first you’ll quickly start to feel a difference and within a few weeks your cardiovascular fitness will be up and your muscles will have improved meaning walking will be much easier. 

Try Home Workouts 

Finally, we live in an age where we can do just about everything online- and we’re lucky to have thousands of great workout routines for free on sites like YouTube. Workouts that incorporate bodyweight exercises or that use inexpensive equipment like a skipping rope or hula hoop can help you burn calories and feel great without having to spend a lot of money. You could do yoga and stretching workouts, circuits, weight lifting exercises if you already have the equipment and so much more. 

Use What You Have For Workouts

If you don’t have expensive workout clothes just use what you have, any cotton t-shirt, leggings, jogging bottoms or a pair of shorts will do the job. If you don’t have hundreds to invest in a fitness tracker, utilize free apps on your phone. They won’t have all the features but can track things like distance and pace. See what you can borrow or get for free, or just use what you already have. There doesn’t need to be a barrier to exercise, as long as you’re up on your feet and moving around and hopefully having some fun in the process you’ll be doing your body some good. Go to the beach and walk on the sand, sign up to run a half marathon to raise money for charity, have a water fight and run around with your kids in the garden- it all adds up. 

Get Fit For Free With Frugal Fitness

At MyFrugalFitness.com we are here to help you get in shape on any budget! What sort of activities do you do that don’t cost you a thing but help to keep you fit? Tweet us #FrugalFitness or comment on our Frugal Fitness Facebook Group with your favorite frugal workouts and affordable exercises. 

Simple Home Exercises To Maintain Muscles At Any Age & Anywhere

Undertaking simple yet regular workout activities from the comfort of your own home is crucial to a healthy body and mind — and can also maintain the strength of your muscles which is an essential factor towards leading a high-quality life. Surrendering to immobility can lead to numerous health issues down the line, while regular exercise can improve your core strength, mobility and balance, reducing the risk of falls. 

In this article, Long Beach Curved Stair Lifts explore several simple exercises that you can do at home by yourself or with friends/family who may be in a similar situation to you. A strong and stable chair is required, without wheels that won’t slide away from you on a slippery floor. Generally speaking, these simple exercise activities should be manageable for most people, but if any of them cause any issues, refrain from working on that exercise or explore alternative way of doing it that will work best for you. 

Activity 1: Sideways Leg Lift 

If you’re looking to improve your flexibility and balance, the sideways leg lift will ensure this. Start by standing behind your chair, resting your hands on the top of the backrest for stability. Now slowly raise your right leg to the side going only as far as is comfortable. Keep your back and hips straight and try to avoid tilting over to the left. Slowly return to your starting position, check your stance and then repeat the exercise, but this time raising your left leg. Aim to raise and lower each leg five times, but don’t worry if that’s too much initially – you can build up the number of repetitions gradually and you should find you can raise your legs a little further after some practice. 

Activity 2: Leg Extension 

Similar to the first activity, this one is all about raising your leg to a backwards position. Stand behind your chair with your hands on the backrest for stability. Standing upright, raise your left leg backwards while keeping it straight and not bending at the knee. Try to avoid arching your back or leaning forward as you raise your leg behind you and, again, only go as far as you can manage comfortably. You should feel the effort in the back of your thigh and your bottom. Hold the lift for up to five seconds then slowly return to the starting position. When you’re ready, repeat the exercise with your right leg. Again, aim to build up to five repetitions with each leg. 

Activity 3: Bicep Curl 

To complete this activity, you will require some sort of weight which should be both equally balanced — if you don’t have actual weights, this could be two bottles of water. Holding one of the weights in each hand, stand with your feet shoulder-width apart and your arms down by your sides. Keeping your arms by your sides, slowly bend them at the elbow and raise your hands, gripping the weights, so that they come up close to your shoulders. Now slowly lower your arms again all the way back to the starting position, but do it in a controlled way – don’t just let them drop. You might find it easier to work one arm at a time rather than both together, but either way, aim for a set of five curls with each arm and up to three sets, resting between each set. You could also do this exercise sitting down if that helps. 

Activity 4: Wall Press-Up 

You won’t require any equipment for these final activities. For this one, stand at arms’ length from a wall and place your hands flat against the wall at chest level, with your fingers pointing upwards. Keeping your body straight, slowly bend your arms so your body tilts in towards the wall, supported by the strength in your arms. Only tilt in as far as you feel comfortable to, then steadily push against the wall to return to your standing upright position. It’s just like doing traditional press-ups, but standing up and pressing against the wall rather than the floor. Aim to do between five and 10 press-ups in one set, then rest and repeat this set of press-ups up to three times. Over time it will feel easier as your arm strength improves and you should also be able to tilt in closer to the wall. 

Aim to do these low-impact bodyweight resistance training exercises at least twice a week. You can increase the regularity, and the number of repetitions for each exercise, as you feel able. They will get easier the more you do them and could soon become an enjoyable daily exercise routine. Remember, never overdo it; if something is painful or leaves you out of breath, stop and rest, but don’t give up altogether on the bodyweight training. 

Conclusion

If you haven’t exercised for a while or have an underlying medical issue, speak to your GP or other health professional before embarking on any new exercise program, but almost everyone can find exercises which will benefit both their physical and mental well-being. Exercising with other people can provide extra encouragement and group fun!

Maintaining Your Muscles Through Home Exercises

Completing simple yet regular exercising tasks at home is essential to keeping both your body and mind in a great condition — and can maintain the strength of your muscles which is crucially important to lead a quality life. Giving in to immobility can lead to various medical problems, while exercising regularly can help improve your balance, core strength and mobility, reducing the risk of falls. 

With the help of Acorn Stairlifts, who are leading straight stairlifts providers, we take a look at some gentle exercises you can carry out at home on your own or with a group of friends who are in a similar position to yourself. You will need a solid stable chair that does not have wheels and will not slide away from you on a slippery floor. Most people should be able to manage these gentle exercises at their own pace, but if any of them cause you a particular problem, avoid that exercise or see if you can adapt it to suit your circumstances. 

Activity 1: Sideways Leg Lift 

If you’re looking to improve your flexibility and balance, the sideways leg lift will ensure this. Start by standing behind your chair, resting your hands on the top of the backrest for stability (left picture). Now slowly raise your right leg to the side going only as far as is comfortable (right picture). Keep your back and hips straight and try to avoid tilting over to the left. Slowly return to your starting position, check your stance and then repeat the exercise, but this time raising your left leg. Aim to raise and lower each leg five times, but don’t worry if that’s too much initially – you can build up the number of repetitions gradually and you should find you can raise your legs a little further after some practice. 

Activity 2: Leg Extension 

Similar to the first activity, this one is all about raising your leg to a backwards position. Stand behind your chair with your hands on the backrest for stability (left picture). Standing upright, raise your left leg backwards while keeping it straight and not bending at the knee (right picture). Try to avoid arching your back or leaning forward as you raise your leg behind you and, again, only go as far as you can manage comfortably. You should feel the effort in the back of your thigh and your bottom. Hold the lift for up to five seconds then slowly return to the starting position. When you’re ready, repeat the exercise with your right leg. Again, aim to build up to five repetitions with each leg. 

Activity 3: Bicep Curl 

To complete this activity, you will require some sort of weight which should be both equally balanced — if you don’t have actual weights, this could be two bottles of water. Holding one of the weights in each hand, stand with your feet shoulder-width apart and your arms down by your sides (left picture). Keeping your arms by your sides, slowly bend them at the elbow and raise your hands, gripping the weights, so that they come up close to your shoulders (fig. B). Now slowly lower your arms again (right picture) all the way back to the starting position, but do it in a controlled way – don’t just let them drop. You might find it easier to work one arm at a time rather than both together, but either way, aim for a set of five curls with each arm and up to three sets, resting between each set. You could also do this exercise sitting down if that helps to build your biceps. 

Activity 4: Wall Press-Up (Squat)

You won’t require any equipment for these final activities. For this one, stand at arms’ length from a wall and place your hands flat against the wall at chest level, with your fingers pointing forwards. Keeping your body straight, slowly bend your arms so your body tilts in towards the wall, supported by the strength in your arms. Only tilt in as far as you feel comfortable to, then steadily push against the wall to return to your standing upright position. It’s just like doing traditional press-ups, but standing up and pressing against the wall rather than the floor. 

Exercise Guidelines

Aim to do between five and 10 press-ups in one set, then rest and repeat this set of press-ups up to three times. Over time it will feel easier as your arm strength improves and you should also be able to tilt in closer to the wall. Aim to do these exercises at least twice a week. You can increase the regularity, and the number of repetitions for each exercise, as you feel able. They will get easier the more you do them and could soon become an enjoyable daily exercise routine. Remember, never overdo it; if something is painful or leaves you out of breath, stop and rest, but don’t give up altogether. 

If you haven’t exercised for a while or have an underlying medical issue, speak to your GP or other health professional before embarking on any new exercise programme, but almost everyone can find exercises which will benefit both their physical and mental wellbeing. Exercising with other people can provide extra encouragement and group fun!