With the arrival of the summer holiday season, many tend to abandon their exercise routine and give themselves complete rest, which affects their physical fitness. So what are the simplest ways to maintain fitness during this period?
"The important thing during the summer vacation is to maintain physical fitness without exerting effort," said Russian fitness trainer Marina Shkileva in an interview with the Russian website Life.ru. "The main goal during this period is to maintain the body's health and not to burn excess calories, and we can do this through some simple exercises. The first step can be taken without even getting out of bed, through what is called 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 a minute. Then stand up, do 15 squats, and then move your legs 15 times in each direction. This will help relieve congestion and move the pelvis."
After that, the trainer suggests taking 15 deep breaths, then relaxing the neck and shoulder muscles by raising the head, bringing the shoulders close to the ears and then lowering them, and finishing the warm-up by massaging the ears and scalp.
The next step involves quick exercises without weights or equipment, including squats, push-ups, reverse lunges, hip raises, planks, and stretching exercises.
In the third step, the expert points to 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, which helps maintain fitness without extra effort.
