By Coach Taku Muzzo
The benefits of exercise are endless, from boosting energy levels to enhanced performance in all the areas of life. As a way to stay healthy, fit and perform productively an effective workout plan is needed. Morning workouts are ideal, afternoon workouts may give your performance a boost but because of our vicious schedules exercise can be done in the evenings. In this article, I share with you some of the exercises that can be done after a busy day.
After a busy day, it is understandable to be tired and out of energy. A long workout at this stage is not attractive. Do not fear this exercise is short but just as effective in working muscles to build strength and burn fat.
Muscles worked: forearms, lats, glutes, hamstrings, core, upper, mid, and lower back.
Lunges to balance with bicep curl
Muscles worked: glutes, hamstrings, abs, hips, and biceps.
Squat Dumbbell shoulder press
Muscles targeted: quadriceps, glutes, and calves, abs, deltoids, pectoralis major, and triceps brachii
Plank Jacks with Shoulder Taps
Muscles targeted: Chest, abdominals, back, shoulders, arms
Muscles targeted: core, glutes, arms, and shoulders. This exercise helps to reduce lower back pain, improves your posture, and tightens your midsection.
Muscles targeted: Glutes, quadriceps, hip flexor, and Jumping jacks also involve your abdominal and shoulder muscles.
Muscles targeted: Abdominals and core muscles
Yoga & Stretching
Yoga is a great exercise after a busy day. It is a set of specific exercises referred to as poses which combine stretching, breathing and meditation techniques to calm your mind and promote emotional and mental wellness.
Muscles targeted: It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.
Muscles targeted: stretches the muscles of the chest, back and neck. It also builds strength in the back and hamstring muscles (Avoid this pose if you have a neck injury).
Muscles targeted: strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet (Not recommended if you have carpal tunnel syndrome, wrist problems, high blood pressure or are in the late stages of pregnancy).
Muscles targeted: Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.
Figure 4 Hip Stretch
Muscles targeted: hips, glutes, lower back, hamstrings
Standing Hamstring Stretch
Muscles targeted: neck, back, glutes, hamstrings, calves
Muscles targeted: hips, back, glutes.
Lunge With Spinal Twist
Muscles targeted: hip flexors, quads, back
Knee to Chest Stretch
Muscles targeted: Stretches lower back, hips, hamstrings
Other Effective Exercise
- Skipping rope
Note: If you are not sure how to properly perform a compound exercise, ask a trainer or fitness professional to show you the right technique so you avoid injury. You should always have an exercise programme based on your age, goal, fitness level, lifestyle and more. WHO recommends 150 minutes of exercise per week thus they must be achieved.
Above all: Proper nutrition is vital. The effective management of food intake and nutrition are both key to good health. Smart nutrition and food choices can help prevent disease. Eating the right foods can help your body cope more successfully with an ongoing illness helping you maintain or improve your health. We must eat our food as medicine or we will eat the medicine as our food. More organic foods, brown carbs, 2 litres of water daily, more vegetables and protein foods. Less processed foods, white carbs, sugar drinks to mention but a few.
Certified Health Coach
Holistic Wellness Coach
Certified Fitness Trainer
Images from Taku Muzzo
Originally published in the 7th Ndeipi Magazine