As we prepare to observe India's 78th Independence Day on August 15th, under the motto "Viksit Bharat," we are reminded that a strong country is essential for progress. As we gear up to celebrate Independence Day, it's the perfect time to break free from unhealthy habits and embrace a fitter lifestyle. This year, let's make a pledge to prioritise our health and wellness just as we cherish our nation's freedom.
To help you achieve your fitness goals, we've curated a list of 8 best Independence Day exercises which can become part of your daily routine! These Independence Day workouts are designed to increase energy, tone your body, and leave you feeling renewed and revitalised.
But that's not all! We've also included some Independence Day health tips to ensure that you maintain a balanced and healthy lifestyle. From making smart food choices to getting enough sleep, these tips will help you stay on track and achieve your fitness objectives.
So, let's get started! Grab your workout gear, put on your patriotic spirit, and let's embark on a journey towards a fitter and healthier you this Independence Day!
Table of Contents
- 8 Best Independence Day Workouts
- Follow These Independence Day Health Tips
- Expert’s Advice
- The Final Say
- FAQs
- References
8 Best Independence Day Workouts
On this independence day, why not honor the freedom of our nation by doing a rejuvenating different form of exercises which will improve our overall fitness. Workouts would help in maintaining fitness through flexibility, strength and balance enhancement as well as reducing stress levels and thinking more clearly.
Some simple exercise moves to incorporate into your Independence Day workout are given below with steps that are easy to follow and repetitions.
1. Push-Ups
This classic bodyweight exercise targets the chest, shoulders, and triceps while also engaging the core. Push-ups help build upper body strength and can be modified for beginners.
Steps To Do This Independence Day Exercise:
- To begin, hold a plank position with hands slightly wider than the width of the shoulder.
- Then, lower your body until your chest almost touches the floor.
- Keep your elbows close to your body as you push back up to the starting position.
Reps: 3 sets of 10-15 reps
2. Squats
Squats work the major muscles in your legs, including the quadriceps, hamstrings, and glutes. They improve lower body strength and stability, making them essential for everyday movements. You can also try different variations of squat workouts for fun!
Steps To Do This Independence Day Exercise:
- Position your feet shoulder-width apart, with your toes pointing slightly outward.
- Lower your body as if you’re sitting back in a chair, keeping your chest up and knees over your toes.
- Return to the beginning posture by pushing through your heels after lowering yourself as far as your flexibility will allow.
Reps: 3 sets of 15-20 reps
3. Mountain Climbers
This full-body workout combines cardio and strength training by engaging multiple muscle groups. Mountain climbers boost your heart rate and improve core strength and endurance.
Steps To Do This Independence Day Exercise:
- With your hands directly beneath your shoulders, begin in the plank posture.
- As you quickly switch legs, push your right leg back and pull your left knee forward, drive your right knee toward your chest.
- Continue alternating as quickly as possible while maintaining your plank form.
Reps: 3 sets of 30-45 seconds
4. Jumping Jacks
A great way to warm up, jumping jacks increase your heart rate and promote cardiovascular fitness. They also enhance coordination and can be easily modified for different fitness levels.
Steps To Do This Independence Day Exercise:
- Place your hands by your sides and your feet together as you stand.
- Lift your arms high and leap with your feet out to the sides.
- Return to the beginning position as soon as possible, then repeat.
Reps: 3 sets of 20-30 reps
5. Plank
Planks are a great way to develop stability and core strength. They lower the risk of back injuries, improve posture, and involve the entire body.
Steps To Do This Independence Day Exercise:
- Start in a forearm plank position, with your body in a straight line from head to heels.
- Keep your hips level, engage your core, and try not to let your back arch or droop.
- Hold the position, focusing on maintaining good form.
Duration: 3 sets of 30-60 seconds
Also Read: Best Workout Routine For Cutting Fat With 3 Body Splits And 12-Week Cut Plan!
6. Lunges
Lunges enhance balance and coordination while working the legs and glutes. They can be done in different directions to give variation and are useful for strengthening the lower body.
Steps To Do This Independence Day Exercise:
- Take a stride forward with your right leg while keeping your feet hip-width apart.
- Bring both knees to a nearly 90-degree bend by lowering your hips.
- Repeat on the other side after pushing through your right heel to go back to the beginning position.
Reps: 3 sets of 10-12 reps per leg
7. Burpees
This high-intensity workout combines a squat, push-up, and jump, providing a full-body workout. Burpees are great for burning calories, building strength, and improving cardiovascular fitness.
Steps To Do This Independence Day Exercise:
- Once you are standing, squat down and put your hands on the ground.
- Reposition your feet so that they form a plank.
- Push yourself up and then leap backwards into your hands with your feet.
- Leap skyward with force, extending your arms above your head.
Reps: 3 sets of 8-10 reps
8. High Knees
This cardio exercise elevates your heart rate while engaging your core and legs. High knees improve agility, coordination, and endurance, making them a fantastic addition to any workout routine.
Steps To Do This Independence Day Exercise:
- Stand with your feet hip-width apart.
- Quickly drive your right knee towards your chest, then switch to the left knee in a running motion.
- Continue alternating, moving as quickly as possible.
Reps: 3 sets of 30-45 seconds
Also Read: A Complete Workout Routine For Beginners To Kickstart Fitness!
Follow These Independence Day Health Tips
We all should take a pledge on this Independence Day to get freedom from diseases and make our bodies and surroundings healthy and clean to lead a disease-free life. Here are some important Independence Day health and fitness tips you can follow:
Health Tip | Benefits |
Start the Day with Yoga | Yoga no doubt enhances flexibility, improves mental clarity, and reduces stress. |
Stay Hydrated | Supports digestion, maintains energy levels, and prevents dehydration. |
Incorporate Fresh Fruits and Vegetables | A healthy diet is as important as any workout. So, make sure you get your daily dose of essential vitamins to strengthen immunity and health. |
Engage in Outdoor Activities | It encourages you to work out more freely and contently while improving heart health and mood. |
Practice Mindful Eating | Helps with portion control, improves digestion, and promotes a balanced diet. |
Get Adequate Sleep | Promotes overall health, improves cognitive function, and aids in recovery. |
Limit Processed Foods | Reduces intake of unhealthy fats, sugars, and additives, supporting overall well-being. |
Take Breaks and Relax | Reduces stress, prevents burnout, and supports mental health. |
Practice Gratitude and Reflection | Enhances emotional well-being, fosters a positive mindset, and supports mental health. |
Learn a New Relaxation Technique | Experiment with techniques like progressive muscle relaxation or guided imagery to enhance stress management. |
Create a Personalised Wellness Ritual | Develop a custom routine incorporating activities like journaling, stretching, or mindful breathing to enhance overall well-being. |
Also Read: Independence Day Yoga For A Renewed Spirit! 9 Yoga Poses, Pranayam And Meditation Techniques
Expert’s Advice
On this 78th Independence Day, we can together pledge to intake proper nutrition and physical workout is the only choice for leading a better life even in old age.
Workouts will help enhance flexibility, strength, balance, stress management, and mental clarity. Combining the workouts with thoughtful dietary choices is key to overall health. Staying well-hydrated, including plenty of fresh fruits and vegetables in your meals, and practising mindful eating can boost energy, support digestion, and contribute to overall wellness.
Engaging in outdoor activities will improve cardiovascular health and elevate your mood. Additionally, ensuring adequate sleep and reducing processed food intake are crucial for effective recovery and maintaining a balanced diet.
Health Expert
Aditi Upadhyay
The Final Say
As you celebrate this Independence Day, remember that taking care of your health is just as important as enjoying the festivities. Incorporating these Independence Day exercises into your routine will help you stay active and energised. Don’t forget to follow the Independence Day workouts we shared to maximise your results. Lastly, keep our Independence Day health tips in mind to ensure a balanced and enjoyable holiday.
This Independence Day, reignite your commitment to freedom by using it as a means — a vehicle for personal and communal health. In doing so, we honour our history and future alike.
FAQs
1. What are some effective workouts to celebrate Indian Independence Day?
Independence Day exercises that honour Indian customs and advance well-being might be quite successful. A well-liked option that provides a comprehensive approach to wellness is HIIT. Traditional Indian dance styles like Kathak and Bharatanatyam are another option; they're exciting and engaging ways to work out. A group exercise class or a morning jog can also be excellent ways to start the day.
2. How can I include mindfulness in my Independence Day workout?
Incorporate mindfulness by practising cardio and strength exercises with a focus on breath awareness and intentional movements. You can also engage in meditation or reflective practices before or after your workout to enhance mental clarity and relaxation.
3. Can I combine different types of exercises for an Independence Day workout?
Certainly, combining different types of exercises, such as yoga with cardio activities or traditional dance, can provide a well-rounded workout. Mixing various exercises keeps your routine interesting and helps target different aspects of fitness.
References
- Simple Wellness Tips for Independence Day - Aluminate Life
- Independence Day Health & Safety Tips (swgeneral.com)
- Patriotic Workout : Celebrate Independence Day The Fit Way (fitternity.com)
- 20-Minute Home Workouts Designed for Beginners (greatist.com)
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