Your body is like everything else in life, it responds to change. Adding variety to your exercise routine challenges your muscles in different ways, delivering a mental refresher and preventing burnout. Additionally, continually mixing up your workout will help you avoid overuse injuries since it changes how your muscles are worked. 

With all of these benefits, let’s refresh your exercise routine with these 5 small tips!

Use hand weights

Cardio and strength training can go hand-in-hand when you add weights to your walk.

A 2019 study found that weight training is good for your heart, and research shows it reduces the risk of developing a metabolic disorder by 17 percent. People with metabolic disorders have a higher chance of being diagnosed Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries.

Do the opposite.

Choose a week and do the opposite of what you normally do. If you normally have high-energy workouts, slow things down with yoga, pilates, or meditation. Contrariwise, if you usually participate in slower styles of workouts, give kickboxing or Zumba a go.

Try meditation

According to the 2017 National Health Interview Survey, published by the National Institutes of Health, meditation is on the rise, and for good reason.

Researchers found that mind-body relaxation practices can regulate inflammation, circadian rhythms, and glucose metabolism, as well as lower blood pressure.

Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones.

You can also play a podcast or download an app like Headspace that has a library of guided meditations to practice while you walk.

Grab a buddy.

If you’re feeling a tad burned out or lacking motivation, a workout buddy could help! Mix things up by planning some workouts with a friend. You’ll have a newfound sense of motivation, you’ll challenge each other, you’ll work harder, and you’ll most likely have more fun.

Add stairs

You’ve likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It’s also a way to step up your walking. Stair climbing has been shown to decrease the risk of mortality and can easily add a bit more challenge to your walk.

If you don’t have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.

Source: Healthline, eliteclubs


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