Healthy living for women starts with simple things.

11 best home exercises for immigrant women's healthy living

With so many things to do simultaneously, immigrant women can easily overlook the benefits of regular exercise.

Regular exercise is the key to relieve stress and enhance your physical and mental health. Women, especially immigrants, who juggle personal and professional responsibilities often fall short of time to pay attention to their fitness. There is also the cost of gym memberships to worry about.

Here are 9 great home exercises you can do at home, within your schedule, with little to no costs:

  1. Jumping Jacks

The jumping jack gives flexibility and helps you increase your stamina.

To begin, keep your feet together and stand tall, keeping your hands straight at your sides. While jumping, raise your arms above your head and feet apart to the sides. Quickly reverse and come back to standing position with a jump. A one or two-minute jumping jack exercise can burn some calories and loosen your muscles with more oxygen flow into the bloodstream.

  1. Push-ups

Push-up is probably the most effective and common do-at-home exercises. It challenges the entire body in a functional movement pattern and  it’s pretty simple to do.

Get into plank position. Keep hands a bit outside your shoulder, keep your leg stretched, lower your body until your chest gets near the floor, and quickly return to the original position. Try 3 reps at leas

  1. Squats

11 best home exercises for immigrant women's healthy living

The squat is the most effective home exercise to tone your thighs, hips, and butts. It also helps digestion and blood circulation. There are many variations in squatting exercises.

First, keep your shoulders and chest up with your back straight and feet wider apart (as of the shoulder width). Take your hips back and then bend your knees and sit as if you are sitting on a chair. Slowly come back to the original position and repeat. Ensure to look straight while squatting. Do it in a controlled manner.

  1. Single leg stand

11 best home exercises

Balancing on one foot enhances the flexibility of leg muscles. It boosts your concentration, helps you stay focused, and helps the brain’s health.

To start with, shift your entire body weight on one foot and lift the other slightly off the floor.  Keep it straightforward, and try not to lean your body. Stay in the position for a minute.

  1. Plank

Plank exercise puts your entire body at work. It’s most vital for abdominals.

To do this, get down on your elbows and toes. Elbows should bend and directly below your shoulders. Keep the body straight while holding on to the position.

  1. Leg raise

Leg raise exercises are one of the best for abdominal areas. You need to lie on your back, place your hands beside you, palms down. Raise your legs off the ground keeping your knees locked. Hold on to the position as long as you comfortably can, and then slowly return to the original position.

  1. Hands in and out breathing

This one is great for the lungs. It also helps people with menstrual disorders and asthma. The exercise is relatively easy to do.

Stand straight, stretch your arms forward at shoulder level with palms facing each other closely. Spread your arms out to the sides while inhaling till they form a straight line at shoulder level. Come back to the original position while exhaling. Repeat it for 3-5 minutes.

  1. Crunches

Crunches are traditional exercises for a more muscular abdomen.

Lie flat on your back; knees bent with feet flat on the floor. Keep the feet apart. Hands to be kept at the base of your head with elbows pointed out. Bring up your head and shoulder off the floor using your abs and return to the original position with control.

  1. Walking

Yes. Walking is an excellent exercise. It’s free and easy, and you can easily fit it into your routine. Add jogging as well if you are up to it. The key is to be consistent.

Next step to fitness

11 best home exercises for immigrant women's healthy living

Getting to the gym might be more complicated than the workout routine itself – time to factor in, costs, health concerns, and total strangers

Working out from home, however, gives you the freedom and power to choose your schedule and try out these home exercises. As you build regular exercise into your routine, you will look and feel healthier and stronger. It doesn’t take much to be a superwoman. Just be you.


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