Exercises to Boost Your Overall Health

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Regular physical activity benefits every part of our body, but having an inactive lifestyle can cause poor health, mood disorders, and accelerated aging. Exercise is all about doing planned, structured, and repetitive activities to improve or maintain physical fitness. Regardless of age, abilities and shape, everyone can benefit from doing regular physical activities. In fact, even doing daily 30-minute workouts can provide plenty of health benefits including increased energy, a firmer body, and a stronger immune system.

Let’s take a look at how doing exercises on a regular basis can keep you healthy and fit:

Boosts energy: Regular exercise helps improve muscle strength and enhance endurance.

Controls weight: When combined with a smart diet, exercise can help lose weight. Doing physical activities mean you burn calories.

Lowers risk of many health problems: Regular physical activity helps you manage many health problems and concerns, including high blood pressure, type 2 diabetes, depression and anxiety.

Improves mood: Exercise stimulates various brain chemicals that make you feel happier and more relaxed.

Better sleep: Exercise contributes to a more sound and deep sleep. In deep sleep, the body restores and replenishes itself, healing the muscles and tissues to prepare for more exercise.

Improves brain health and memory: Exercise promotes blood flow and oxygen to your brain and protects your memory and thinking skills.

Once you’ve decided to go for a fitness regime, it is time to choose exercises that can help you get back in shape and lower your risk for disease.

Bodyweight Squats

It is a simple movement that can be performed anywhere with no equipment. It helps increase lower body and core strength as it targets the abs, buttocks, hips, thighs, calves, and shins. By including squats in your routine, you will increase your balance and stability. It also helps you move throughout the day and to complete other exercises. You can use barbell, dumbbells, kettlebells, and resistance bands to increase the difficulty level in a squat.

Lunges

It is an excellent multi-joint exercise to add variety to your workout. It allows you to shape and strengthen almost every muscle in the lower body. This includes the quads (front of the thighs), hamstrings (back of the thighs), calves (back of the lower leg) and glutes (buttocks). A lunge posture helps you achieve a stronger and more stable core. By strengthening legs and buttocks, lunges are effective in improving hip flexibility and spinal health.

Planks

It is an abdominal exercise that helps build core strength and flexibility. Planks strengthen your spine, rhomboids, lats, trapezius, core, quads, glutes, hamstrings, shoulders, and triceps, and allow you to maintain a good posture. It gives you the power to keep from hunching while standing or sitting for long periods. It is an ultimate total-body exercise since it involves muscles in the legs, arms and the rear.

Abdominal Crunches

It is a common exercise that helps train the abdominal muscles, which are part of your core. The crunch is a popular core move and helps improve the posture and increase mobility. An improved posture helps you perform many daily activities with ease. Abdominal crunches are known to be effective in burning calories in the body. This exercise will also prepare you for other more complicated bodyweight exercises like the side plank, push-up, and V-up.

 

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Data Sources:

• https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
• https://www.skillsyouneed.com/ps/exercise.html
• https://www.healthline.com/health/fitness-exercise/lunges-muscles-worked

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