With technology facilitating everything for us and heading to the gym becoming too time-consuming, getting around to doing any physical activity or effort becomes more and more challenging. However, welcoming the new year should be about embracing new healthy habits. One of them is around your physical activity! Dedicating just 12 minutes a day can set you on the right path with XBX.
Why You Should Be Fit
Studies show that physical fitness positively impacts our mental state and can only be maintained through exercising. Physical fitness helps with fatigue, stress, and tension.
Physically fit people also have more efficient hearts than unfit people. Aside from the physical benefits, fitness stimulates positive mental alertness.
You Appearance
Your body frame and the proportions of fat and muscle control your appearance. While you cannot do much about your skeleton, you can and should do something about the fat and muscle. Diet alone cannot improve your body measurements as movement tones your muscles. This leaves you looking and feeling better!
Weight Control
Exercising burns the calories you consume and helps you develop muscles. By helping you grow muscles and lose body fat, your body will naturally burn off more calories since muscle burns more energy than fat.
XBX – 10-movement Program
XBX is an easy-to-follow program developed by The Royal Canadian Air Force for all women anytime, anywhere. The program does not require heavy machinery or gym memberships; it’s a 10-movement program that can easily be integrated into your daily routine.
HOW XBX WORKS
The ten movements are to be performed in 12 minutes. Each exercise has an allocated time and purpose.
Start with a low number of repetitions for each one. As you improve and feel your endurance get better, increase the number of repetitions performed in the dedicated time.
The warm-up: Exercises 1 to 4 (2 minutes)
Toe touching, knee raising, lateral bending, and arm circling warm you up and help you maintain flexibility and acquire more mobility.
Exercise 5 – Partial Sit-ups (2 minutes)
This is meant to strengthen the abdominal region and the fronts of the thighs.
Exercise 6 – Chest and Leg Raising (1 minute)
This concentrates on the long muscles of the back, the buttocks, and the backs of the thighs.
Exercise 7 – Side Leg Raising (1 minute)
This concentrates on the muscles on the sides of the thighs, often not worked enough in routine activities.
Exercise 8 – Push-ups (2 minutes)
This primarily strengthens arms, shoulders, and the chest but also exercises the back and abs.
Exercise 9 – Leg Lifting (1 minute)
This enhances the flexibility around your waist and strengthens the hip muscles.
Exercise 10 – Run and Hop (3 minutes)
This helps condition your heart and lungs while exercising the legs.
Feeling you want to work out but do not know how? Want an equipment-free workout? Prefer a short yet effective workout? Go for this short yet effective workout to improve your physical condition, muscle tone, muscle power, endurance, and mobility.
After all, maintaining physical fitness is essential for developing a healthy, productive, and strong body. Following up on our physical fitness boosts our overall health and leads to a healthier mind.
Take 12 minutes a day for yourself. No more excuses!
