PATHWAYS TO HEALING: Body Weight and Exercise | Opinion

Some of the most common barriers to incorporating regular exercise into our daily lives are time, money, and energy. What if I told you that it is possible to invest in your health without having to go to a gym, buy fancy equipment or spend a lot of money? Bodyweight exercises are a convenient and free way to improve your health and energy levels.

Strength exercises are strength training exercises that do not require free weights. Rather, an individual’s body weight provides the resistance to movement.

Several health goals can be achieved using bodyweight exercises, including weight loss, muscle gain, and increased range of motion.

Our skeleton’s job is to hold and support the full weight of the body, but if you don’t move, the bone gets the message that it doesn’t have to maintain as much density. Bodyweight exercises can help prevent osteoporosis by boosting bone-building forces and improving bone density. Simply stressing your bones by the force of your own body weight further stimulates bone growth to protect your skeletal structure. Bodyweight exercises also increase muscle mass, which means you rely less on your joints to move because your muscles are stronger. Other benefits include improved heart and circulation health, reduced risk of diabetes, reduced stress and increased energy levels.

Bodyweight exercises work multiple muscle groups simultaneously and can be modified, allowing you to customize the exercises to your level of ability. They are simple enough to perform without supervision and have a low risk of injury. All you need is your own body and enough space to jump around a bit – and, of course, water is strongly encouraged.

Push-ups are a great bodyweight exercise that strengthens your chest, shoulders, and arms. (Be sure to stabilize your core by pulling your belly button toward your spine.) They can be done with different hand placements to isolate different muscle groups. Additionally, push-ups can be performed at different levels of incline or decline. For example, beginners can start by pushing off a wall or kitchen counter, progress to the floor on their knees and eventually to their toes using their full body weight.

Squats help build leg muscles and also make activities of daily living easier. You can start squats against a wall and progress to overhead squats, but make sure your knees never bend in front of your toes. Other bodyweight exercises include bike crunches, reverse flies, triceps dips, planks, leg raises, floating kicks, bridges, donkey kicks, burpees, mountain climbers, lunges, sit-ups, reverse crunches and step-ups.

You can customize your own workout by combining five to 10 different bodyweight exercises that target opposing muscle groups to create a circuit. Aim for 10 to 20 repetitions of each exercise. For best results, don’t rest much between exercises in order to get – and maintain – your heart rate.

If you’re not used to physical activity, start with a few exercises and, once you’ve become stronger and more fit, add more exercises to your routine. Increase the number of circuits and reps of each exercise as you become more physically fit.

After completing bodyweight workouts, it’s important to stretch to increase range of motion, flexibility, prevent injury, and reduce recovery time. Aim to perform your bodyweight circuit two to three times a week.

Whether you’re a weekend warrior, a mom chasing a toddler, or a mature adult trying to reduce your risk of falls, strength training helps build strong muscles and bones to make life easier. daily life ! While high-intensity workouts, cardio, and strength training have their benefits, bodyweight exercises are the most convenient and least expensive workouts for those short on time and money.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove relies on a variety of techniques including chiropractic, kinesiology, nutrition, food allergy testing, and lifestyle counseling to help clients achieve health and wellness. be optimal in a setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Comments are closed.