Holistic Health
Skip the gym , your body is all you need
Using your body as a weight can deliver significant health benefits
Body-weight exercises are an effective , comprehensive , and convenient option to break a sweat that can be done at home , or anywhere else , without special machines and away from the judging eyes of gym buffs and instructors .
Some popular examples include push-ups that strengthen the shoulder and arm muscles , squats for training the legs , lower back , and core , and burpees — a demanding exercise combining push-ups , squats , planks , and jumps in one single movement that improves both strength and cardiovascular conditioning and exemplifies the functionality of body-weight exercises because they use more muscles and joints than machine and dumbbell exercises .
“ Body-weight training boosts metabolism , fitness and endurance . This type of exercise also challenges several muscle groups at once and offers more variety than a solitary exercise machine can ,” Daniel V . Gaz , an exercise specialist with the Mayo Clinic , wrote on its website .
He also recommends activities that increase the heart rate like jumping jacks , where you raise your arms to the sides and over your head while jumping up and spreading your feet out on landing , or mountain climbers , which involve staying on the floor with your hands and toes while alternately bending each knee toward your chest .
Research published in the International Journal of Exercise Science showed that an 11-minute session of body-weight training that doesn ’ t require specialised equipment could enhance cardiorespiratory fitness in inactive adults . After working out for six weeks , participants upped their endurance by about seven percent and improved their leg power .
“ It was good to see our expectations confirmed ,” study author Dr Martin Gibala , a professor of kinesiology at McMaster University , told the New York Times , adding that having evidence of the benefits provided by basic body-weight exercises “ can make a meaningful difference ” in fitness . Regardless of the types of body-weight exercise , “ the key is to push yourself a bit ,” he said .
Another advantage of body-weight exercises is that they are able to improve strength for daily tasks because they tend to mimic the way we usually use muscles , like lifting a box from the floor and putting it
on a shelf , according to the Cleveland Clinic . “ These functional exercises improve mobility , balance , coordination and flexibility , which can help prevent falls and injuries as you go about daily life ,” said sports medicine physician Dr Michael Dakkak on the Cleveland Clinic ’ s website , adding that this type of workout could keep the joints healthy .
People who have been inactive for some time are advised to see a healthcare professional before starting to do body-weight exercises . “ A provider ’ s OK is especially important if you have chronic or acute injuries that affect your range of motion or balance ,” he said . One suggestion is for people to work with a physical therapist to ensure they exercise safely and their injuries don ’ t get worse .
Even if body-weight exercises seem easy and quick to do , they can still offer the full health benefits of working out , including lower risks of heart disease , diabetes , several cancer types , and Alzheimer ’ s disease , while reducing stress and lifting your spirits .
“ Body-weight training boosts metabolism , fitness and endurance .”
22 ISSUE 1 | 2023 GlobalHealthAsiaPacific . com