7 Exercises to do Everyday

Exercise is an important part of maintaining a healthy lifestyle and can have numerous benefits for the mind and body. However, finding the time and motivation to exercise can sometimes be a challenge. One way to make exercise a more consistent part of your routine is to incorporate it into your daily routine. Here are seven exercises that you can do every day to help improve your physical and mental well-being.

1. Walking:

Walking is a simple and accessible exercise that can be done virtually anywhere. It’s a low-impact activity that is easy on the joints and can be a great way to get some daily movement. Whether you’re taking a leisurely stroll around the neighborhood or tackling a more challenging hike, walking can help improve cardiovascular health, strengthen your leg muscles, and improve your overall fitness level.

2. Stretching:

Stretching is an important aspect of any exercise routine and can help improve flexibility and range of motion. It’s also a great way to prevent injuries and muscle imbalances. Incorporating stretching into your daily routine can help improve your posture and reduce muscle tension.

3. Planks:

Planks are an excellent exercise for strengthening the muscles in your core, including your abs, lower back, and obliques. To do a plank, start in a push-up position with your hands slightly wider than shoulder-width apart and your feet shoulder-width apart. Hold this position for 30 seconds to a minute, keeping your body in a straight line from head to toe and engaging your core muscles. You can modify planks by performing the exercise on your forearms instead of your hands, or by holding the plank position on one leg (known as a single-leg plank).

Here are some tips for performing a plank exercise:

1. Start by getting into a plank position on your hands and toes. Your hands should be shoulder-width apart and your feet should be hip-width apart.
2. Keep your body in a straight line from your head to your heels, with your core engaged and your hips not sagging or lifting too high.
3. Keep your shoulders away from your ears and your neck in a neutral position.
4. Hold the plank for at least 30 seconds, and gradually work up to longer holds as you become stronger.
5. If you are having difficulty holding the plank, try modifying the exercise by performing it on your knees instead of your toes.
6. Remember to breathe while you are holding the plank, inhaling and exhaling steadily.
7. As you become more advanced, you can try adding variations to your plank exercise, such as lifting one arm or leg off the ground, or performing the plank on an unstable surface.
8. It is important to listen to your body and not push yourself beyond your limits. If you feel any discomfort or pain while performing the plank, stop the exercise and rest.

4. Squats:

Squats are a great exercise for strengthening the muscles in your lower body, including your quads, glutes, and hamstrings. To do a squat, stand with your feet shoulder-width apart and your arms by your sides. Lower your body down as if you were sitting back into a chair, keeping your weight in your heels and your back straight. Push back up to the starting position and repeat. You can modify squats by using dumbbells or a barbell for added resistance, or by performing the exercise on one leg (known as a single-leg squat).

Here are some tips for performing squats:

1. Start with your feet shoulder-width apart and pointed slightly outward.
2. Keep your chest up and core tight as you lower your body down by pushing your hips back and bending your knees.
3. Aim to get your thighs parallel to the ground, or lower if you’re able.
4. Push through your heels to return to the starting position.
5. Avoid rounding your back or leaning too far forward as you squat.
6. If you’re using weights, hold them in front of your chest or on your shoulders.
7. As you get more comfortable with the movement, you can try variations like sumo squats or jump squats to mix things up.

Remember to always use good form and listen to your body. If you feel any pain or discomfort, stop the exercise immediately. If you’re new to squats or have any physical limitations, it may be a good idea to work with a personal trainer or physical therapist to ensure you’re performing the exercise correctly.

5. Push-ups:

Push-ups are a classic exercise that works the muscles in your chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart and your feet shoulder-width apart. Lower your body down until your chest almost touches the ground, then push back up to the starting position. You can modify the difficulty of push-ups by changing your hand position (for example, placing your hands closer together will make the exercise more challenging) or by performing the exercise on an incline (such as on a bench or step).

Here is a list of different types of push-ups that you can try, arranged from beginner to advanced:

1. Wall push-up: This is a great exercise for beginners, as it is the easiest version of the push-up. To do this exercise, stand facing a wall with your hands shoulder-width apart and placed on the wall at about chest level. Bend your elbows and lower your body towards the wall, then push back up to the starting position.
2. Knee push-up: This exercise is slightly more challenging than the wall push-up, as it requires more body weight to be supported by the upper body. To do this exercise, start in the same position as a regular push-up, but with your knees on the ground. Bend your elbows and lower your body towards the ground, then push back up to the starting position.
3. Incline push-up: This exercise is a good intermediate step between knee push-ups and full push-ups. To do this exercise, place your hands on a raised surface such as a bench or step, and perform the push-up with your feet on the ground. The higher the incline, the easier the exercise will be.
4. Full push-up: This is the most classic version of the push-up, and it works all of the muscles in the upper body. To do this exercise, start in a plank position with your hands shoulder-width apart on the ground, and your feet together. Bend your elbows and lower your body towards the ground, then push back up to the starting position.
5. Close grip push-up: This exercise targets the triceps muscles in the upper arm. To do this exercise, start in the same position as a regular push-up, but with your hands closer together. Bend your elbows and lower your body towards the ground, then push back up to the starting position.
6. Wide grip push-up: This exercise targets the chest muscles. To do this exercise, start in the same position as a regular push-up, but with your hands farther apart. Bend your elbows and lower your body towards the ground, then push back up to the starting position.
7. Plyometric push-up: This is an advanced exercise that involves explosive movements. To do this exercise, start in the same position as a regular push-up, and as you push up, lift your hands off the ground and clap them together before returning to the starting position.

Here are some tips for performing push-ups properly:

1. Keep your body straight: Your body should form a straight line from your head to your heels.
2. Engage your core: Your core muscles should be tight and active throughout the exercise to help stabilize your body.
3. Keep your elbows close to your body: As you lower yourself down, your elbows should be close to your sides, rather than flared out to the side.
4. Use a full range of motion: As you lower yourself down, your chest should almost touch the ground, and as you push back up, your arms should be fully extended.
5. Start with a modified version: If you are new to push-ups or have difficulty with them, start with a modified version such as a wall push-up or a knee push-up, and gradually work your way up to the full version.

6. Lunges:

Lunges are a great exercise for strengthening the muscles in your lower body, including your quads, glutes, and hamstrings. To do a lunge, step forward with one foot and lower your body down until your thigh is parallel to the ground. Push back up to the starting position and repeat with the other leg. You can modify lunges by holding dumbbells or a barbell for added resistance, or by performing the exercise on an incline or decline.

A few tips to do lunges effectively:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Take a step forward with one foot and lower your body until your thigh is parallel to the ground. Your front knee should be directly above your ankle, and your back knee should be hovering just above the ground.
3. Push through your front heel to return to the starting position, then repeat on the other side.
4. As you perform the lunge, keep your core engaged and your chest lifted. Avoid leaning forward or arching your back.
5. To increase the difficulty of the exercise, you can hold dumbbells at your sides or use a barbell on your back.

Remember to start with a manageable number of reps and gradually increase as you become more comfortable with the exercise. It’s also important to pay attention to your form and to listen to your body to avoid injury.

7. Burpees:

Burpees are a full-body exercise that combines elements of push-ups, squats, and jumps. To do a burpee, start in a standing position. Lower your body down into a squat position, then place your hands on the ground and jump your feet back into a plank position. Perform a push-up, then jump your feet back to the starting position and jump into the air. Land softly and repeat. Burpees are a high-intensity exercise that can be modified by skipping the jump at the end or by performing the exercise on an incline or decline.

To do a burpee effectively:

1. Start in a standing position with your feet shoulder-width apart.
2. Bend your knees and lower your hands to the ground.
3. Jump your feet back so that you are in a plank position.
4. Quickly lower your body down to the ground by bending your arms and touching your chest to the ground.
5. Push yourself back up to the plank position.
6. Jump your feet back up to your hands.
7. Stand up and jump into the air, raising your arms above your head.

It’s important to keep your core tight and your body in a straight line throughout the exercise. Be sure to exhale as you push yourself up from the ground and inhale as you lower yourself down.

As you become more comfortable with the burpee, you can increase the intensity by adding a push-up or a jump at the end. You can also try doing them more quickly or increasing the number of repetitions. Just be sure to start slowly and listen to your body to avoid injury.

 

Incorporating these exercises into your daily routine can help improve your physical and mental well-being and make exercise a more consistent part of your life. It’s important to listen to your body and start slow, gradually increasing the intensity and duration of your workouts as you become more comfortable. Remember to warm up before exercising and cool down afterwards to prevent injuries.

Overall, the key to making exercise a consistent part of your daily routine is to find activities that you enjoy and that fit into your schedule. Whether it’s a brisk walk around the block, a yoga session, or a full-body workout, incorporating exercise into your daily routine can help improve your physical and mental well-being and make you feel energized and ready to tackle the day.

 

 

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