Good Exercises To Stay Healthy
As a fitness enthusiast, you should have the right amount of exercise for good health.
In other words, they should be the right combinations of strength, endurance, and flexibility.
But how to find them?
Well, here are some exercises that are very beneficial for your health and fitness.
1. Stretching your spine
Many people neglect stretching, but it is one of the most important exercise exercises. By stretching, you can improve the flexibility of your back, hips, and legs.
In a nutshell, this is an effective exercise to improve flexibility.
You can try it at the start of the warm-up before you do any workout or while sitting.
2. Get off the couch
This is an exercise for couch potatoes. It’s not a good idea to exercise for an hour when you are on the couch, since you are not getting much activity.
A more effective way to exercise is by getting off the couch. Try some burpees, for example. Just stand up, then jump as high as you can.
This exercise will develop your lungs and increase your heart rate.
It will also help you to improve your balance and strength, especially in your abs and legs.
You can also do some calf raises. This is good for those who have trouble with their leg muscles.
You can do a plank, where you are on all fours, your palms and feet placed on the ground, and your body in the middle of the plank.
Make sure your body is balanced to avoid shoulder injuries.
If you have knee injuries, this will be better for you.
Finally, do a squat-to-stand-up. This is best for beginners.
3. Start your cardio workout
There are a lot of people who are avoiding cardio because of the pain in their knees and ankles.
But that’s not the best approach. Doing 30 minutes of cardio, 3-5 times a week can benefit you in many ways.
One, you will improve your cardio endurance. This will enable you to perform the 3-5 minute workout and the 30-minute workout effortlessly.
Two, you will burn off more calories.
The more calories you burn, the more fat you lose. So, if you are on a low-carb diet, exercise is essential.
If you have insulin resistance or hypoglycemia, you need to burn more calories to manage your blood glucose.
Three, you will train your heart and blood vessels to become more efficient. After all, it is not the fat that is heavy but the water that causes a lot of pain in your joints.
So, you will get rid of that discomfort in your joints and heart by exercising regularly.
4. Rotating your spine
Truly, people forget about this exercise. It’s one of the best exercises that you can do for your spine.
When you lie on your back, you should rotate your spine to the left. Then do it to the right.
After doing this, you should make sure you do it in a constant and smooth motion.
This will improve your flexibility and improve the strength of your spine. This is also one of the exercises that will reduce your back pain.
5. A wall push-up
This exercise will increase your shoulder stability and upper-body strength.
Once you’ve mastered it, try doing a push-up on a wall. You can then try to do a pull-up.
If you cannot do a push-up, start with a shoulder press instead. Then improve the exercise and try doing a full-body exercise.
6. Exercise your biceps
Yes, you need to work on your biceps. These are the biggest muscles in your upper body.
You can start with your biceps curls, doing some one-arm or two-arm curls, and then add on with a single-arm curl.
Don’t do a set or a prescribed number. Instead, you can do a few sets of 10 to 12 repetitions.
This will develop the muscle and strengthen it, increasing its strength and endurance.
7. Hamstring curls
Hamstring curls are good for lengthening your hamstrings and improving your balance.
To do it, you can stand on one leg. This will open up your hips and increase flexibility.
Then you can start doing bicep curls with the same leg.
8. Bridge pilates
Pilates is a great exercise to work your core and balance. But many people find it difficult to do it.
That’s because they don’t have the strength. But there is a simple and effective exercise you can do to strengthen your core and improve your balance.
If you can do this exercise, you’ll improve your balance. But if you can’t do it, do a regular plank exercise instead.
9. Start running
Running is one of the most effective exercises for strengthening your joints and your cardiovascular system.
Running is also one of the best workouts to burn fat and increase your strength. You can do it as fast as you can.
But remember, running long distances is hard on your knees. Don’t do it unless you are already in shape and healthy.
But if you have been diagnosed with any knee injuries or joint pain, running is the best exercise to do to get rid of it. It’s one of the best exercises for improving your balance.
This is one of the best exercises to strengthen your glutes, hips, hamstrings, lower back, and core.
These are all muscles that help in stabilizing your body in motion. So, when you are doing squats, your core muscles help you in preventing injuries and keeping your balance.
This is the best exercise to do if you are still working on your upper body strength.