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Types of Light Exercise to Maintain Health

Who says maintaining health always has to involve strenuous and tiring exercise? It turns out, there are many types of light exercise that are not only easy to do, but are also very effective for maintaining our body's health. In our busy daily lives, sometimes we find it difficult to set aside time for exercise. 

However, with light exercise, we can stay active without having to sacrifice a lot of time and energy. Starting from walking, leisurely cycling, to yoga, this light exercise option can be a solution for those of you who want to stay fit and healthy. Come on, let's explore more about the types of light exercise that you can try in your daily routine.

Types of Light Exercise for a Healthy Body

Maintaining a healthy body does not always have to be done with intense exercise. There are many types of light exercise that can be done every day to maintain body fitness and health, the following are some of them.

1. Jogging

Jogging is a very popular type of light exercise. This activity involves running at a slow speed and a fairly long distance, so that stamina is maintained for a long time. By jogging, you can help burn accumulated calories and restore body fitness.

Jogging can be done at any time, both in the morning and evening. Morning is a good time for jogging because the air is still fresh and not too hot. However, if you prefer jogging in the afternoon, that's fine too. What is important is your consistency and comfort in doing it. Apart from that, jogging can also be a fun way to explore the surrounding environment and enjoy the scenery.

2. Swimming

The next light exercise is swimming. Swimming is one of the most popular sports among people of all ages. Apart from being fun, swimming also has many health benefits. By swimming, you can increase your body's metabolism and burn calories effectively. Swimming also helps strengthen the body's muscles, especially the muscles in the hands, feet and stomach.

One of the advantages of swimming is that this sport does not put excessive pressure on the body's joints. This makes it a good choice for those who have problems with joints or bones. Apart from that, swimming can also be a calming and refreshing activity, especially in hot weather. So, if you are looking for light exercise that is fun and beneficial, swimming is the right choice.

3. Skipping

Jumping rope or skipping is a light sport that can be done with a rope in both hands and then jumping over it. This exercise is very simple but has many benefits for body health. With maintained intensity, you can do it for quite a long period of time. Moreover, jumping rope can be done anywhere and at any time, so it is very flexible to include in your daily routine.

Skipping not only helps burn calories, but also improves coordination, balance and muscle strength. In addition, this exercise can also improve cardiovascular health, which is very important for maintaining heart health. By regularly skipping, detikers can feel increased stamina and energy in carrying out daily activities.

4. Yoga

The next light exercise that you can do is yoga. Yoga is a form of exercise that not only benefits the body, but also the mind and soul. It is not surprising that Yoga is often referred to as meditation because of its gentle physical movements and reliance on breathing volume to maintain mental and mental calm.

Yoga itself can be done in various places, but it will be more fun if done in an open field. Fresh air and natural sounds can provide a deeper relaxing effect. The ideal time to do Yoga is in the morning when the air is still fresh or in the afternoon when the sun is starting to set.

The movements in Yoga, even though they look simple, have extraordinary benefits. Starting from increasing body flexibility, strengthening muscles, to helping reduce stress. Apart from that, Yoga can also improve sleep quality and help maintain hormonal balance in the body.

"Here are the types of exercise you can do at home"

5. Cycling

To stay fit, you can do cycling activities, of course using an object, namely a bicycle. Cycling is a light sport that is very effective for maintaining body health. By cycling, we can burn excess fat and calories, so that our weight remains controlled and our body remains fit.

You can cycle in the morning or cool evening. Morning is the ideal time because the air is still fresh and there is not too much pollution. Meanwhile, the afternoon can also be a good choice because the air temperature is usually more comfortable after a day of hot sun.

Apart from that, cycling can also improve heart and lung health. This activity helps improve blood circulation and increases lung capacity. By cycling regularly, you will feel a fresher body and increased energy.

6. Squat

The next light exercise to stay fit is squats. The movement to do this is also quite simple, namely by stretching your legs until your knees drop. The focus of squats is to strengthen the muscles in the calves, feet, thighs and buttocks. In order to get optimal results, you can do these squats for 10-15 minutes. You can do it in the morning or evening whenever you can.

Squats not only strengthen muscles, but also improve body balance and flexibility. By doing squats regularly, you can prevent injury and improve your performance in daily activities. Don't forget to maintain correct body posture when doing squats to avoid injury.

Apart from that, squats can also help burn calories and reduce body fat. This is very useful for those of you who want to maintain or lose weight. So, don't hesitate to include squats in your daily exercise routine.

7. Plank

Plank is a sport with a long but light intensity so it requires physical endurance. The plank movement is also simple, namely just lying on your stomach on the floor and using your hands as support. Plank will be optimal if you can hold it as long as possible (if possible, at least 30 minutes).

Planks not only strengthen the abdominal muscles, but also the back, shoulder and thigh muscles. By doing planks regularly, you can improve your posture and reduce the risk of muscle injury. Apart from that, planking also helps increase the body's metabolism, which is very good for burning calories.

For beginners, it may be difficult to hold a plank for more than a few seconds. However, with consistent training, you will feel an increase in your body's strength and endurance. Start with a short duration, for example 10-15 seconds, then increase it gradually.

You don't need special equipment to do a plank, just use a yoga mat or soft surface to make it comfortable. Planks can be done anywhere and at any time, so they are very practical for those who have a busy schedule.

8. Wall Sit

The walls of the house can also be used as exercise tools to train the abdominal and lower body muscles. You only need to stand straight with your back to the wall with your back against the wall. Then, make sure your body position resembles sitting in a chair. After 3 seconds, you can stand up again and repeat the movement 15-20 times.

Wall sits are a simple but very effective exercise. This movement involves major muscles such as the quadriceps, hamstrings and glutes. Apart from that, wall sits also help increase the body's core stability and strength.

For variation, you can try holding the sitting position for longer, for example 10-15 seconds, before returning to standing. This will provide an additional challenge for your muscles. Wall sit exercises can be done anytime and anywhere, even when you watch television. No special equipment needed, just a sturdy wall.

9. Go Up and Down Stairs

You can also use the stairs at home as an exercise tool by going up and down the stairs for 10 minutes or 100 times. After a while, you can increase the speed. If you don't have a ladder, you can use a small chair as a tool. This movement can help train the leg muscles.

Going up and down stairs is a type of light exercise that is very effective. Apart from being easy to do, this sport also does not require special equipment. You only need comfortable shoes to protect your feet from injury.

Start with a slow rhythm if this is your first time trying. After a few days, you can increase the speed or number of repetitions. This exercise will burn calories and improve heart and lung fitness.

If you live in an apartment or multi-storey house, take advantage of the stairs. Do this exercise in the morning before activities or in the afternoon after coming home from work. Not only is it healthy, going up and down stairs can also help reduce stress.

10. Sit Up

To increase muscle mass in your stomach, you can do sit ups at home. The method is very simple and does not require special equipment. First, take a lying position with your legs bent and the soles of your feet touching the floor. This position will provide stability when you do sit ups.

Next, you can straighten or cross your arms in front of your chest. This will help maintain body balance when you lift your upper body. Slowly, lift your upper body until it forms a 90 degree angle and hold for 1.5 seconds. This movement will put pressure on the abdominal muscles, so that they work harder.

After that, return to the original position, but only 145 degrees to keep the abdominal muscle strength locked. In this way, your abdominal muscles will continue to work even though you are in a resting position. Repeat this movement 20-35 times or for 5-7 minutes for optimal results.

Doing sit ups regularly not only helps build abdominal muscles, but also improves overall fitness. This light exercise is very suitable to do in your free time and can become part of your daily routine.

By trying several types of light exercise above, you can maintain your body's health without having to do too heavy exercise. Choose activities that you enjoy and do them regularly. Remember, small steps towards health are better than none at all. Have fun exercising!


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