Question and Answer

As the summer vacation season begins, many people tend to abandon their fitness routines and grant themselves complete rest, which can negatively impact their physical fitness. What are the simplest ways to maintain fitness during this period?

Russian fitness trainer Marina Shkileva stated, “The key during the summer vacation is to maintain physical fitness without exerting excessive effort. The primary goal in this period is to preserve the body’s health rather than burn excess calories. This can be achieved through some simple exercises. You can take the first step without even getting out of bed, by performing what are known as lymphatic system exercises.”

She added, “Practice lymphatic system exercises in the morning before getting out of bed. To do this, raise your arms and legs and move them for one minute. Then stand up and perform 15 squats, followed by moving your legs 15 times in each direction. This will help reduce congestion and mobilize the pelvis.”

Afterward, the trainer suggests taking 15 deep breaths, then relaxing the neck and shoulder muscles by lifting the head, bringing the shoulders toward the ears, and lowering them. Finish the warm-up by massaging the ears and the scalp.

The next step involves quick exercises without weights or equipment, including squats, push-ups, reverse lunges, hip bridges, planks, and stretching exercises.

In the third step, the expert highlights the benefits of water. A simple walk in the sea, lake, or swimming pool is beneficial because water reduces pressure on the spine and joints while providing natural resistance, helping to maintain fitness without additional effort.

Source: mail.ru