You don’t need a gym membership to get healthy and fit; you don’t even have to leave the comfort of your home – here’s how:

What?
Rope-skipping exercises

Why?
Once you learn how to jump rope properly with good co-ordination, it will be possible to continue skipping for longer periods of time. Rope-skipping is a fairly energetic exercise, so you can burn lots of calories during a 20-minute session.

Benefits of Rope-skipping:

• It’s very easy to learn.
• Skipping ropes are very cheap.
• It’s an easy way to increase fitness.
• It strengthens bones and gives improved endurance and strength.
• It improves co-ordination and agility.

How?
The following is a typical skipping workout (don’t forget to check with your doctor before starting any workout).

Four Steps To Follow in Skipping

1. Choose a Good Rope
Choose a rope that suits your height. A rope with the right length can easily move around your head and body. A rope that’s too long or too short will make skipping very difficult.

2. Warm Up Before Skipping
Warm up by stretching. Hold each posture for 8-10 seconds to prepare your body your skipping session. In general, the whole warm-up exercise should last for about 5-10 minutes.

• Stretch the rope sideways.
• Stretch the rope forwards and backwards.
• Stretch the rope outwards with our arms bent; stretch the rope outwards with your arms straight.
• Stretch the joints of your wrists.
• Stretch the joints of your ankles.
• Shrug your shoulders.
• Hold the rope in the position of drawing a bow.

3. Skip With a Good Posture

• Look straight ahead; waist and back straight.
• Lower your elbows; keep both elbows at an angle of about 90 degrees.
• Swing the rope by wrist action.
• Keep your feet close together, skipping on tiptoes or on the balls of your feet in rhythmic movements.
• Keep knees slightly bent while landing to absorb the shock of the jump.

4. Cool Down After Exercise
Relax completely and take a deep breath. You may repeat the stretching movements with the rope. Take a slow walk to relax until your body temperature and breathing are back to normal.

What?
Stair-climbing exercises

Why?
This exercise is particularly beneficial for the toning of muscles, especially in the thigh and buttock region. It’s also a great cardiovascular workout.

How?

Beginner Phase: While this exercise will eventually involve the entire staircase, begin with the first step. Start by placing one foot up on the stair in front of you, and the other foot on the floor. Slowly alternate the position of your feet stepping up and stepping down in a hopping motion. As you become accustomed to the movement, try to move faster and develop a rhythm. Each interval should last for 20-45 seconds.

Intermediate Phase: The difficulty of this exercise can be increased by adding additional stairs and increasing the length of the interval. By the third step, your movement will change from hopping to jogging up and down the stairs.

Advanced Phase: Concentrate on increasing your speed until you are able to move up and down the stairs at a running pace. Continue to add stairs until you reach the top step. Once you reach the top, record how many stair intervals you can complete and then challenge yourself by exceeding this total.

Note: An exercise programme should always be followed by a cool-down routine, which should last 5-15 minutes.