Running regularly can lower blood pressure and resting heart rate, improve blood sugar control, reduce cholesterol and triglycerides, and decrease waist circumference and body fat percentage. These improvements in health indicators help reduce disease risk, contributing to an overall sense of well-being.
However, daily running increases the risk of overuse injuries, such as stress fractures, shin splints, and muscle strains. To allow your body sufficient time to recover, aim to run three to five days per week.
On rest days, try these exercises, which can burn more calories than running:
# Battle Ropes Battle ropes offer a full-body workout that enhances cardiorespiratory fitness and boosts athletic performance. Although it may look simple, lifting and swinging heavy ropes requires strength, especially for extended periods.
How to do it: - Hold one rope in each hand with your feet hip-width apart.
- Engage your core, keep shoulders back, and slightly bend your knees.
- Swing both ropes up to shoulder height, then lower them, creating waves along the ropes.
- Continue swinging for 30 seconds, rest for 30 seconds, and repeat 3-4 times.
# Walking Lunges Walking lunges are a dynamic version of stationary lunges, targeting leg muscles, core, hips, and glutes.
How to do it: - Stand with feet shoulder-width apart, hands on hips.
- Step forward with your right leg, placing weight on your heel.
- Lower your knee into a lunge, pause, then lunge forward with the other leg.
- Repeat for 10-12 reps per leg and perform 2-3 sets.
# Swimming Swimming can burn over 200 calories in 30 minutes, strengthening the upper body and toning the chest, stomach, arms, and back. It also improves flexibility and posture.
# Indoor Rock Climbing Indoor climbing provides a full-body workout, enhancing cardio and strength. It engages the shoulders, arms, core, and legs, while improving flexibility, coordination, and endurance.
# Agility Ladder Agility ladder drills improve speed, agility, and quickness while strengthening joints and tendons. They can even have a positive impact on brain health.
How to do it:- Warm up with five minutes of walking.
- Step each foot into each square along the ladder, then back.
- Repeat until you reach the end of the ladder, turn around, and go back.
# Kettlebell Swings Kettlebell swings offer a high-intensity, low-impact workout that quickly burns calories and improves cardiovascular fitness.
How to do it: - Hold a kettlebell with both hands, palms facing in, feet shoulder-width apart.
- Swing the kettlebell between your legs by pushing your hips back, then swing forward by contracting your glutes.
- Aim to lift the kettlebell to shoulder height, using your core rather than arm strength.
- Do 2-3 sets of 10-20 reps or continue for up to five minutes.