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List of cardio exercises at home:keeping in mind home environment but around fresh breeze A simple low intensity exercise at your pace: We can start with burpees, skip rope, jumping jacks, spot jogs, mountain climbers, squat jumps, kickboxing, stair climbs, crawl push-ups, running, walking, dancing. Burpees:These are combined squats, jumps and push ups. Spot jogs:High kicks/ Butt kicks IF YOU ARE A TREADMILL/ SWIMMING/ BICYCLING FAN YOU CAN CONTINUE THAT TOO. Once you feel you are ready to be worked out with increased temperature,sweats and high breathing rate start to focus immediately on your problem or body area you are trying to work on. For Abs and your tummy you can start with : perform abs workout at low intensity =15 repetitions and 3 sets at a time[1st week] perform abs workout at low intensity =20 repetitions and 3 sets at a time[2nd week onwards] Now you got little idea what is cardio exercises: 1.aerobic in nature 2.low intensity(where your result depends on both frequency and duration) 3.convenient,accessible and efficient( efficient in the sense it doesnot require equipment and doesnot require much space) 4.reduces resting heart rate and stabilise your fluctuating blood pressure,HOW?..Well in simple terms what are you doing in cardio..you are not sitting or just stretching , you are literally moving those LARGE MUSCLES of your body thus strengthening them to help take up some of heart and blood vessel load to pump that blood back to heart thus helping it circulate oxygenated blood more easily. 5.low impact workout to reduce joint load/ stress load on joints. 6.biggest handshake to this because it is this WARM-UP everyone talks about. 7.do and modify however you want fast, medium speed or slow RESULT: KEEP CARDIO EXERCISES AT HOME REGULAR,YOU NEED TO DEDICATE 30 MINUTES EACH DAY.THAT SHOULD BE THE DEAL. WEIGHTLOSS: keep a calorie watch;in simple terms finish your last meal three hours before sleep, have apple,turmeric milk without sugar or whole wheat bread or biscuit and call it a night. Undisturbed sleep: helps you to avoid staying up late. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. FEEL GOOD HARMONE RELEASE: get happy ,excited and satisfied STRESSFREE LIFE: reduces the occurrence of fight and flight hormones makes you forget those day chores you are stressed about night before. WHY DO I DO THIS AS A MOM? a few minutes of little cardio of any type can help you climb that stairs with less difficulty, finish your work in lesser time than before, play actively with kids, stop those “am tired ” excuses and think more freely and finally get that free me time which we all want >>>>a time for ourselves 🙂 HOW MUCH SHOULD I WALK / HOW LONG SHOULD I WALK AT HOME IF YOU WISH: If you just want to walk :make it Brisk walk: PREFERABLY 3 MILES/ 4.8 KM for 30 minutes if you desire slow pace walking: count 6756 steps and if you desire fast pace walking: count 4800 steps Can anything stop me? yes, your ability to eat and drink high calories or low calories, your time of food intake, after food intake your actual Metabolism rate. if you get interested in increasing aerobic activity include circuit aerobic workout,increase speed if your body weight allows, include strength training , total 60minues(aerobic training)+15(strength training) +75 minutes ideally.Now this will be your AEROBIC STRENGTH TRAINING WORKOUT. I believe in not losing HOSH IN JOSH: 1st and foremost:1st week of cardio will tell you whats your capacity, secondly do not push yourself to extra what you are doing is enough just maintain that 30 minute consistency, thirdly once you get the idea of keeping your cardio workout consistent you can skip a day or two in following weeks to come and avoid over straining and injury.Involve marching or stepping action rather than jumping, key idea is keep up the pace do not pause. BE HAPPY TO LOSE:2.7 KG IN FIRST 3 MONTHS, it involves family time, its fun & fast.

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