WHAT IS EXERCISE?
Exercise is an activity that requires physical effort and involves body movement. It improves and maintains your physical fitness as well as the overall health and wellness.
WHAT ARE THE BENEFITS OF EXERCISE?
There are so many benefits of exercise to our body. It lowers a person’s risk of obesity, type 2 diabetes, and high blood pressure. Regular exercise also helps in weight loss and keeps your body healthy, moreover to help an individual age well.
Other health benefits of exercise includes:
- Boosts mental health
- Physical pain relief
- Younger and healthier skin
- Boosts energy level
- Improves sleep
- Improves mood
Below are the 12 easy workout exercises that you can try at home:
For beginners, you can do as few as five lunges with up to three sets of 10 to 20 reps on each leg. Lunges engage both abdominal muscles and your core. If done properly, this workout exercise could help you achieve a stronger and more stable core. In addition to that, it helps you build stability and allows you to deal with lower back pain, at the same time improves your balance and posture.
It is recommended for beginners to do a set of 10 or 20 squats a day for two to three times a week. Squats can help build your muscles and tone your legs. It improves your calves, quadriceps, abdominal muscles, hamstrings, lower back and your butt too. Being that, reduces the risk of injury.
Beginners can do ten incline push-ups, however, intermediate can do ten regular push-ups. If you want more advanced exercise, you can make the move harder by doing ten slowed-down push-ups, pausing at the bottom between reps. This workout exercise is beneficial for building upper body strength because it works on your triceps, shoulders, and pectoral muscles. In addition to that, if done properly, it can also strengthen the lower back and core by pulling in the abdominal muscles. It is known to be a fast and effective exercise for building strength.
Burpees is a full-body calisthenics workout. This exercise works the muscles in your shoulders, arms, chest, abdomen, hips, buttocks, and legs. This workout exercise aims to build muscle strength as well as endurance in both your lower and upper body. It also scorches your fats, revs up your metabolism, and conditions your whole body. Some people look at this as an impossible workout, but it’s all about pacing and believing in yourself.
There are many types of planks, but the most common is the forearm and side planks. Holding a plank depends on the size, weight and condition of an individual. A fit and healthy person can do a one or two-minute plank. This workout exercise strengthens your spine, abdominal muscles, your rhomboids and trapezius. In fact, it keeps your bones aligned which improves and develops your posture.
Combining three sets of sit-ups with 25 to 50 repetitions each is recommended to build and sculpt your abs. The good thing about this workout exercise is that it can be done anytime – mornings, evenings, and even before bedtime. Doing sit ups can tone your muscles and can release fats in the stomach. Sit ups move all the muscles in the abdomen which encourages the digestive organs and intestines to do their job.
Doing 500 jumping jacks a day could burn 100 calories. Jumping jacks is a safe, quick, and effective way to burn calories. You can include jumping jacks in your morning routine as a warmup exercise or use it in between workouts. This workout exercise prevents the onset of stroke or heart attacks by balancing your heart rate and increasing blood circulation all over the body. It also controls and maintains your blood pressure.
30 minutes of jumping rope can increase overall muscle tone and build strength. Longer jumping rope sessions (30-60 minutes) is great for building aerobic fitness. Jumping ropes can make your bones stronger including your knees. It also improves balance and motor coordination.
Beginners can start with two sets of 20 reps then work your way up to three sets of 30 reps. For advanced workout, you can do five sets of 50 to 100 reps in one session. This workout exercise is great for building stronger abs. It helps melt belly fat and tones your stomach by steadily contracting your abdominis muscle.
If you don’t exercise regularly, it is recommended that you stretch at least three times a week to maintain your flexibility. If you have tightness in some parts of your body, it is recommended that you stretch everyday or even twice a day. Stretching is not only beneficial for the body, but it is also beneficial for mental health. It provides a calmer and more peaceful mindset. As a matter of fact, it is an effective and easy form of stress management. It is also a great way to take a break, to recharge and strengthen your body and your mind.
Use 15-pound dumbbells for 8 to 12 sets, 10-pound dumbbells for sets of 13 to 20 and 20-pound dumbbells for lower sets of reps. This workout exercise helps strengthen your muscles which includes your upper back, deltoids, lats, forearms, rear biceps, and even the core. You can do either one-arm or two-arm dumbbell row. This exercise is good to include in your circuit training routine.
High knees engage your core and strengthen all the muscles in your legs. Beginners can do a one-minute high knee. To burn more calories, do a minimum of four sets of 50 high knees for each leg. This workout exercise also improves momentum, coordination and flexibility.
What to do after workout?
Don’t forget to cool down your body after your workout. Drink plenty of water, eat healthy snacks, take off your socks and workout shoes to let your feet breathe and relax. After that, wear comfy slippers or even get a nail treatment. Go to Trieu Nails and get the best pedicures in London. After all, your feet need pampering after a strenuous activity. We also offer other services such as French manicure, Shellac, and more. Book your appointment here.