Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons: to aid growth and improve strength, prevent aging, develop muscles and the cardiovascular system, hone athletic skills, weight loss or maintenance, improve health,or simply for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and improve well-being as well as mental health. In terms of health benefits, the amount of recommended exercise depends upon the goal, the type of exercise, and the age of the person. Even doing a small amount of exercise is healthier than doing none.

“To enjoy the glow of good health, you must exercise.”

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

5 Best Exercises for Everyone

1.) Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.
  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
  4. Complete 10 reps for 3 sets.

2.) Pushups

Pushups are one of the most basic, yet effective, body weight moves you can perform because of the number of muscles that are recruited to perform them.

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
  3. Complete 3 sets of as many reps as possible.

3.)Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
  2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
  3. Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
  4. Complete 3 sets of 20 reps.

4.)Dumbbell rows

Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.

  1. Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
  2. Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
  3. Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
  4. Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.

5.) Planks

Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might.

  1. Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
  2. Keep your chin slightly tucked and your gaze just in front of your hands.
  3. Take deep controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes and quads are all engaged.
  4. Complete 2-3 sets of 30 second holds to start