8 Simple Exercises to Do Throughout the Day for a Healthy Life
Maintaining a healthy lifestyle requires regular physical activity. However, many people may not have the time or means to go to the gym. In this case, you can rejuvenate both your body and mind with simple exercises that you can do at home or at work. Here are 8 simple exercises you can do daily to stay healthy:
1. Walking
Walking is an exercise that everyone can easily do. It helps improve heart health and supports weight control. It also reduces symptoms of depression and speeds up blood circulation. Try to walk briskly for at least 30 minutes a day. You can walk in the mornings to start your day fresh or in the evenings to relieve the day's fatigue.
2. Running
Running is a more active and effective exercise than walking. It strengthens the leg and abdominal muscles, increases fat burning, and speeds up the body's metabolism. Make sure to choose appropriate shoes and surfaces to avoid damaging your joints while running. You can significantly contribute to your overall health with 20-30 minute running sessions a few times a week.
3. Squats
Squats are exercises that shape and strengthen the leg and hip muscles. They also prevent lower back, hip, knee, and ankle injuries, and increase flexibility and balance. When doing squats, open your arms shoulder-width apart and stand on your heels. Then, slowly sit down as if sitting on an imaginary chair and stand up. Ensure your legs and feet are in a straight line. You can start with 3 sets of 10-15 repetitions.
4. Swimming
Swimming is an ideal exercise for people of all ages. It works both your cardiovascular system and strengthens your muscles with the resistance of water. Since the water carries your weight while swimming, there is no load on your joints, and the risk of injury is reduced. You can contribute to your overall health with 30-45 minute swimming sessions a few times a week.
5. Push-Ups
Push-ups are highly effective exercises that work the upper body, abdominal, and back muscles. Start in a plank position and lift yourself up using the strength of your arms. Try to keep your back, hips, and legs in a straight and flat line. Then, slowly return to the plank position. Beginners can start with knee push-ups. You can start with 3 sets of 10-15 repetitions.
6. Plank
Although known as an exercise for the abdominal area, the plank works many muscle groups. To do a plank, gather your strength on your elbows and toes and keep your back straight. Try to stay in this position for as long as possible. You can start with a 20-30 second plank and gradually increase it to 1-2 minutes.
7. Pull-Ups
Pull-ups are not easy but very beneficial exercises. By lifting your body weight, you strengthen your entire torso, arms, shoulders, back, abdominal muscles, and hands. You can use a bar or a suitable place to do pull-ups. Beginners can start with a pull-up band or support.
8. Arm and Leg Extensions
The arm and leg extension exercise shapes the hip muscles and provides flexibility. For this exercise, stand on your hands and knees. Then extend one leg straight back while simultaneously extending the opposite arm forward. Return to the starting position and repeat for the other leg and arm. You can start with 3 sets of 10-15 repetitions.
By doing these simple exercises daily, you can stay healthy and fit. Regular exercise improves both your physical and mental health. By incorporating these exercises into your routine, you can stay in shape and maintain your overall health without going to the gym. Remember, staying active is essential for a healthy life!