5 Physical Exercises to Maintain Good Health: According to WHO, 1 in every 4 adults isn’t exercising enough. It is not even surprising considering how lazy we are getting day by day even for doing simple tasks. But what if I told you, that you don’t need to sweat for hours every day to be fit?
Yes, there are some amazing exercises that target your whole body and make you sweat a lot at the same time. But I recommend you to be patient and consistent enough, for it is the only key to measuring progress.
Now, without further ado, let’s see what are the 5 exercises you can do for maintaining overall health.
Running is an aerobic exercise that focuses on each and every body part. During running, more oxygen flows into your body and the heart rate goes up. As a result, your cardiovascular system gets strengthened and so do your bones and muscles.
If you are a beginner, you should start with a less intense form of running, which is jogging. Start with jogging and then work your way up.
The best way to start running or jogging is by waking up early morning and marching under the early sunlight (gives you VitD). But if your schedule does not permit the mornings, then check search for gym equipment online and filter it to buy a treadmill. This will give you the leisure to do the running at your own comfort and convenience.
Planks are the best addition anyone can have on their workout list. This exercise particularly helps in strengthening the whole body and making the muscles around the torso tighter. To perform this exercise…
Put your elbows and your shoulders on the ground keeping them parallel to one another.
Now, lift the body like a straight horizontal line.
The feet should also be up in the air, with only the fingers touching the ground. There should be space between the legs to ensure support during the plank.
Hold this position for 20-30 seconds and then lie down for a minute.
Repeat this set 3 times and gradually increase the time or number of sets.
If you are facing issues like bloating, then planks should be your go-to exercise.
Push-ups are a great exercise if you want to work specifically on your upper body. This exercise targets chest, arms, and shoulders and strengthens them. To perform this exercise…
Start in a plank position like before, but this time only your palms will touch the ground.
Both the palms and the feet should be kept at a distance so you don’t fall while doing the pushups.
Now lift yourself up high, and then slowly bend the elbows outward and lower your body down to the floor.
Try to keep your back as straight as possible and go as near the ground as possible but don’t touch it.
Again, come back to your initial position and repeat it all over again. Do this 5-8 times and then stop for a minute to take a rest.
Slowly increase the number and you’re bound to see a significant improvement in your body.
If you want your leg muscles to look like that of a bodybuilder, then lunges are your way to go. If you are a beginner, then start doing this exercise with minimum weights and keep adding them gradually.
To start doing this exercise…
Stand in a straight position and keep your hands on your hips.
Now put one step forward, keeping the foot on the floor.
Bend the knee, and push yourself downward by staying in the same position.
Now get up, place the leg back in the same position and repeat it with the other leg. Keep doing this until your legs give up. Take some rest and then start again.
This exercise may sound easy but I assure you it’s not. Knee tucks exercise especially targets your pelvic area, knees, and thighs. This exercise is the best for people who face joint pains. However, if you get aches around your knees, it’s best to consult a physician before moving ahead.
To start, take a stability ball and lie upside done with feet on the ball and hands on the floor. Make sure your back is straight and flat.
Roll the knees forward toward the chest and pull back while maintain the balance with the ball.
Keep repeating the same process for atleast 7-8 times. You can gradually increase the number depending on the strength of your body.
Over to you…
In the starting sessions, these exercises will seem tough. But, don’t lose hope and keep working out. You will feel proud of yourself soon.