10 Ways You CAN Exercise At Home without Any Equipment*
Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.
Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:
1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV
or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)
Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!
*http://www.fitwatch.com/exercise/10-ways-you-can-exercise-at-home-without-any-equipment-10.html
Novena to St. Padre Pio
First Day
St. Pio of Pietrelcina, you had the signs of the Passion of Christ on your body. You carried the stigmata for everyone, enduring both the physical and mental sufferings in a continual sacrifice. We ask you to pray for us, so that we may be able to accept the crosses we too must bear during our life here and offer our sufferings to God.
“It is to your advantage to commit yourself to the sufferings that Jesus will send to you. Jesus cannot tolerate seeing you afflicted and he will come to you and comfort you, blessing you with many graces for your soul”. Padre Pio
Novena to the Sacred Heart
1. O my Jesus, You have said: "Truly I say to you, ask and it will be given you, seek and you will find, knock and it will be opened to you". Behold I knock, I seek and ask for the grace of (name your request)
Say the: Our Father - Hail Mary - Glory be to the Father
Sacred Heart of Jesus, I place all my trust in You.
2. O my Jesus, You have said: "Truly I say to you, if you ask anything of My Father in My Name, He will give it to you." Behold in Your Name I ask the Father for the grace of (name your request).
Say the: Our Father - Hail Mary - Glory be to the Father
Sacred Heart of Jesus, I place all my trust in You.
3. O my Jesus, You have said: "Truly I say to you, heaven and earth will pass away but My words will not pass away." Encouraged by Your infallible words I now ask for the grace of (name your request)
Say the: Our Father - Hail Mary - Glory be to the Father
Sacred Heart of Jesus, I place all my trust in You.
O Sacred Heart of Jesus, to whom one thing alone is impossible, namely, not to have compassion on the afflicted, have pity on us miserable sinners and grant us the grace which we ask of Thee through the Sorrowful and Immaculate Heart of Mary, your and our tender Mother. St. Joseph, foster father of Jesus, pray for us.
Second Day
Saint Pio of Pietrelcina, together with Our Lord, you were able to withstand the temptations of the Evil One. You suffered beatings and oppression from the demon of hell, who wanted to have you abandon your journey of holiness. We ask you to pray for us so that, with your help and the help of all of the Heavenly Kingdom, we will find the strength to renounce sin and persevere in faith until the moment of our death.
“Have courage and do not fear the assaults of the Devil. Remember this forever; it is a healthy sign if the devil shouts and roars around your conscience, since this shows that he is not inside your will”. Padre Pio
PRAYER TO THE SACRED HEART (above)
Third Day
St. Pio of Pietrelcina, you love Our Lady and you received graces and consolations daily through her intercession. We ask you to pray to Mary for us. Place our petitions in her hands, so that, as at Cana, her Son may say ‘yes’ to her and grant our prayers.
“Mary has to be the star that illuminates your path and she will show you the secure way to go to the Celestial Father. She will be an anchor to which you must cling in the hour of temptation”. Padre Pio
PRAYER TO THE SACRED HEART
Fourth Day
St. Pio of Pietrelcina, you loved your guardian angel, who served you well as your guide, defender and messenger. Angels would often bring to you the prayers and petitions of your spiritual children. Pray for us, that we may learn to call on our own guardian angel, who is always ready to inspire us to what is truly good and holy.
“Invoke your Guardian Angel, who will enlighten you and guide you. God has given him to you for your protection, therefore, you should use him accordingly”. Padre Pio
PRAYER TO THE SACRED HEART
Fifth Day
St. Pio of Pietrelcina, you had a great devotion to the souls in purgatory, for whom you offered yourself in order to cancel their debt. Pray for us, and ask God to send us the same interest, compassion and love that you have for these souls. In this way, we will also contribute to reducing their suffering and, with our sacrifices and prayers, win for them their necessary Indulgences.
“My God, I beg you; let me bear the punishments that have been prepared for sinners and the souls in Purgatory. Multiply these punishments for me, so that you may forgive and save the sinners and free their souls from purgatory”. Padre Pio
PRAYER TO THE SACRED HEART
Sixth Day
Obedient St. Pio of Pietrelcina, you loved the sick more than yourself, because you saw Jesus in them. You performed miracles by healing patients in the name of Jesus, thereby giving them peace of mind. We beg you to pray for us, so that sick patients, through the intercession of Mary, can be healed and their bodies restored so that they may thank and praise God forever.
“If I knew that a person was afflicted in his mind, body or soul, I would beg God to set him free of his affliction. I would gladly accept the transfer of his affliction to myself, so that he may be saved, and I would ask that he benefit from the fruits of these sufferings... if the Lord would allow me to do it”. Padre Pio
PRAYER TO THE SACRED HEART
Seventh Day
Blessed St. Pio of Pietrelcina, you have worked in “God’s Plan for Salvation”, by offering your sufferings to free sinners from the chains of the Devil. We beg you to pray for us, so that unbelievers will be converted to the faith, that all sinners will repent in their hearts and that those with lukewarm hearts will find renewed enthusiasm for a Christian life. Finally, pray for all those who are faithful, so that they will persevere on their way to salvation.
“If the people of the World could only see the beauty of ones soul when it is in the grace of God, all sinners and unbelievers of this world would be instantly converted”. Padre Pio
PRAYER TO THE SACRED HEART
Eighth Day
Pure St. Pio of Pietrelcina, you experienced great love for your spiritual children and have helped them by purchasing them for Christ with the giving of your blood. Please grant us, who have not met you personally, the opportunity to be considered your spiritual children. In this way, with your protection, guidance and strength, you will obtain for us a special blessing from God, so that we may meet Him on the day of our death at the gates of Heaven.
“It would be most fulfilling, if God would grant me just one wish (if it were possible); that He would say, “Enter Heaven!” This is my one true wish; “That God would take me to Heaven at the same time that the last of my children and the last of the people who submitted to my priestly care have entered”. Padre Pio
PRAYER TO THE SACRED HEART
Ninth Day
Humble St. Pio of Pietrelcina, you who loved the Roman Catholic Church, pray for us. May the Master send workers to the harvest and give them the strength and knowledge needed to be children of God. Pray that Our Holy Lady will unite Christian people everywhere, comforting all of them in one great house of the Lord, the lighthouse of our salvation in the storm of life, as a lighthouse is a beacon for safe return when there is a storm at sea.
“You must always keep yourself on the straight and narrow path in the Holy Catholic Church because She is the only Bride of Christ and can bring you peace. She alone possesses Jesus in the Blessed Sacrament, who is the true Prince of Peace”. Padre Pio
PRAYER TO THE SACRED HEART
PHOTOS: Buzzle.com, beaconforlife.blogs.com
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