These days, people are so occupied with chasing their dreams that they often compromise their health to pursue their goals. Well, the truth is, your busy schedule is no excuse to live a sedentary lifestyle.
What effort you have put in so far must be sustained because maintaining a healthy and fit body is an ongoing task. Just like any other habit, exercise can feel less of a chore and more of a routine the more you do it daily.
There are physical activities you can engage in, regardless of your habit, lifestyle, or health. To help you establish your fitness routine, we’ll discuss the exercises that working professionals can fit into their hectic schedules.
The term “high-intensity interval training” (HIIT) refers to specific interval training. It consists of multiple rounds, each consisting of a few minutes of high-intensity exercise designed to raise the heart rate to at least 80% of the individual’s maximum, followed by brief periods of lower-intensity exercise.
The short time commitment (10-30 minutes) of HIIT makes it a suitable choice for people with hectic schedules. It often consists of burpees, mountain climbers, and push-ups performed in rapid succession, followed by intervals of recovery performed at a lower intensity. Energy snacks and diet bars are great supplements for high-intensity interval training. To pick what suits you best, you can browse online for diet bars and protein bar reviews.
To get started with HIIT, try this beginner-friendly routine:
Superset 1 requires a 20-second reverse lunge and a 10-second push-up. Repeat the process. Pause for a minute of rest. Do a total of five rounds.
Superset 2 involves doing a side shuffle with floor tap and slider arm circles for 30 minutes each. Then, rest for a full minute. Do a total of five rounds.
Two or three rounds of each superset could feel more manageable if you’re just getting started.
Yoga originates in India and dates back at least five thousand years. Its primary intent was to bring harmony to one’s body and spirit. Almost everyone may practice yoga because it is gentle, regardless of age or fitness capacity. Also, it’s a great option for young professionals who are always on the go.
Remember the power of a single conscious breath when life gets crazy hectic. While you might not have time to roll out your yoga mat, everyone can find a moment to pause and focus their mind on a single deep breath.
The great news for working individuals is that yoga doesn’t require particular time on a mat because it can be worked into every aspect of your life. Here are the only yoga positions you’ll ever need to know:
Half Lord of the Fishes Pose
In addition to promoting hip and spinal flexibility, this seated posture will develop and tone abdominal muscles. It aids in digestion by cleansing the interior organs.
Warrior I Pose
This is one of three variants of the classic “Warrior Pose.” It stands for the spiritual warrior who fights valiantly against avidya, the ignorance of oneself. Legs, knees, groin, abs, ankles, back, and obliques all work in this powerful pose.
When it comes to relieving back pain, Cobra Pose is a top pick. As a result, you’ll be less likely to suffer from muscular stiffness and injuries to your lower back. It also helps those who suffer from rounded shoulders because of spending long periods sitting at a desk.
The Boat Pose is a great yoga position for beginners to try. It strengthens the hip flexors and spine and helps to enhance balance and flexibility in the hamstrings. It’s also great for calming nerves, boosting confidence, and stimulating internal organs.
The benefits of Tree Pose extend to enhancing stability, composure, and self-confidence. Stretching the spine, activating the heart chakra, and working the legs contribute to greater overall flexibility.
Exercising outside offers several advantages for a young, working professional’s hectic schedule. Time spent in nature has been shown to have a calming effect on people. Taking even a brief break outside can lower your cortisol levels, as was found in a Japanese study focused on the effects of forest bathing (Shinrin-yoku). The chemical in your body that causes stress is called cortisol.
What’s more, all you have to do is step out of your home and be on your way. If you don’t have space at home, you generally won’t have to venture very far to find a spacious area in which to get your workout in. You won’t have to go anywhere, hunt for parking, enter a busy locker room, or stand in line for any equipment.
Getting active does not require you to be a fitness expert. Many professionals are making excuses about their busy schedules to avoid exercising. However, these workouts don’t require much time, and many may easily be worked into your regular schedule. Committing to consistency and tracking your development along the way is all that’s required.