Physical activity is vital for a fit body and healthy mind. Getting fit doesn't mean you have to spend hours at the gym doing complex routines. Rather, you can improve your fitness level by incorporating some easy exercises into your workout schedule. Exercises that work the major muscle groups including the heart will increase fitness levels to get you in better shape. Do these exercises at the gym or from the comfort of your own home to save you time.
The front plank is a core exercise that works the abdominals, shoulders, hip flexors and gluteals. In addition to targeting several muscle groups at once, the plank can also be made easier by modifying it to meet your current fitness level. Furthermore, it requires no equipment other than your own bodyweight and the floor. Do the plank by resting on a mat on the floor with toes touching the floor and hands underneath your shoulders. Lift yourself up such that you are resting on your forearms and your body forms a straight line from head to toe. Contract the abdominals to hold yourself in this position for 20 to 30 seconds. Rest and repeat two more times. Make this exercise easier by dropping your knees to the floor so you are resting on your forearms and knees.
Walking is an easy activity to get you fit because it's something you probably already do on a daily basis. This aerobic activity improves heart health in addition to burning calories for weight loss. According to NHS Choices, healthy adults should engage in 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous exercise. Aim to walk three to five times per week for 30 to 60 minutes. Increase the intensity of your walks by climbing up hills or adding in bursts of brisk walking to your workout every couple of minutes such that you cannot carry on a conversation.
Yoga consists of a variety of exercises that are suitable for the newbie to the advanced exerciser. Poses help to stretch and strengthen the body's muscles and increase fitness levels. You can choose from a variety of yoga styles including hatha, vinyasa, restorative and power yoga. Try doing a yoga boat pose to increase abdominal strength. Sit on the floor with knees bent in front of you and feet flat on the floor. Start to lean back until you feel your abdominal muscles engage. Lift your feet off the floor such that your lower legs are parallel to the floor. Stay in this position as you contract your abdominals. Increase difficulty of the pose by lifting your arms off of the ground and extend them in front of you. You will need to contract the abdominals to keep you steady to avoid falling backwards.
Use a stability ball to do some exercises that will get you fit. Stability ball exercises train the core as well as the upper and lower-body. The unstable surface of the ball contracts the body's muscles to keep you upright and steady. Try doing crunches, shoulder presses and planks with the stability ball. You can do crunches by sitting on the ball with knees bent and feet flat on the floor. Start to walk your feet out until the ball is under your lower back. Place your hands behind your head with fingers lightly touching. Lift your head and shoulders up off the ball as you crunch your abdominals. Hold for one to two seconds before returning to start. Repeat 10 to 15 times for a total of three sets.