Simple 7 Exercises to do everyday to stay fit and healthy

With a busy life, it can often be difficult to find time to exercise and stay fit. But the good news is, there are many simple exercises you can do every day to keep your body healthy and active. From stretching to cardio, these seven easy exercises can help you stay in shape without dedicating hours to the gym. This article covers easy and simple 7 exercises to do everyday to stay fit and healthy.

Whether you’re a beginner looking to get started, or an experienced athlete seeking to maintain core strength and stamina, these exercises can be done in the comfort of your own home, and are suitable for all fitness journey. Best of all, they’ll help you feel energized, fit, and in control of your health.

Benefits of Simple Exercises

Simple exercises, such as the ones mentioned (push-ups, squats, planks, lunges, burpees, pull-ups and running or cycling) have many benefits for overall health and fitness. Some of the main benefits include –

• Building muscle and strength- These exercises target major muscle groups and can help to build strength and muscle tone in the chest, shoulders, arms, legs, core and back.
• Improving cardiovascular fitness – Running and cycling are great cardio exercises that can help to improve cardiovascular health and increase endurance.
• Burning calories- These exercises can be an effective way for weight loss and burning calories.
• Improving balance and stability – exercises such as planks and lunges help to improve balance and stability which can be helpful in day to day activities and decrease the risk of falls.
• Improving posture – exercises such as planks and pull-ups help to strengthen the muscles that support good posture.
• Low impact -some of the exercises are low-impact, which can be less hard on the joints than high-impact exercises like running.
• Convenience – These exercises can be done in the comfort of your own home, with no equipment necessary and at any time of the day.
• Stress relief – Regular exercise has been shown to reduce stress, anxiety and improve overall mental health.
• Cost-effective – These are best exercises and require no or minimal equipment. They can be done in the comfort of your own home which make them cost-effective.

It’s important to note that it’s always a good idea to consult a doctor before starting any new daily routine, especially if you have any heart disease or any other health concerns and injuries. It’s also important to start slow and gradually increase the difficulty, frequency and volume as you get stronger. Remember to have a rest day as a part of your routine. If you are struggling, hire a personal trainer. It could help you follow daily routine. Keep a track of your heart rate and try to maintain a healthy body.

7 Exercises to do everyday at home

Push-ups

Push-ups are a classic bodyweight exercise that primarily target the chest, shoulders, and triceps and one of the 7 exercises to do everyday. They can be done almost anywhere and are a great way to build upper body strength and overall fitness. To perform a push-up, begin in a plank position with your hands placed slightly wider than shoulder-width apart, and your feet together. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Pause for a moment and then push your body back up to the starting position by straightening your arms.

Push-ups can be modified to make them easier or more difficult depending on your fitness level. If you’re new to push-ups or struggling to perform them, try doing them on your knees instead of your toes. This reduces the amount of weight you need to lift and allows you to focus on proper form. For a more advanced strength training try doing push-ups with your hands placed closer together or on a stability ball.

Plank

The plank is a core exercise that works the muscles of the abs, lower back, and shoulders, specifically targeting the abdominal muscles, obliques, and the muscles along the spine. Plank is one of the yoga poses and helps to build muscle strength and one of simplest the 7 exercises to do everyday.

To perform a plank, you need to start in a push-up position with your forearms resting on the ground, shoulder-width apart and your body forming a straight line from your head to your heels. Keep your core muscles tight and your glutes squeezed, hold this position for a set amount of time, which you can gradually increase as your strength increases.

To increase the difficulty of the plank exercise, you can try different variations such as raised leg plank, side plank, or unstable surface plank. Also, you can try adding movement to it such as leg raises, knee tucks, or even adding a push-up.

It’s important to maintain proper form when performing a plank, engaging your core, squeezing your glutes and keeping your body in a straight line. It’s also essential to focus on breathing and take breaks as needed. Focus on taking deep breaths.

Incorporating the plank into your daily workouts can have numerous benefits including strengthening the muscular strength, improving posture and balance, and providing an effective full-body workout.

Squats

Squats are a compound exercise that primarily targets the muscles of the legs, including the quadriceps, hamstrings, and glutes. They are also known to engage the core muscles and other stabilizer muscles to maintain proper form, which can make them a great full-body workout.

To perform a bodyweight squat, start by standing with your feet hip-width apart, keep your core tight and your chest up. Begin to bend your knees, pushing your hips back, as if you’re sitting down into a chair. Keep your chest up and back straight as you lower your body down. Push through your heels to return to the starting position.

Squats are a versatile exercise among the 7 exercises to do everyday that can be easily incorporated into your workout routine, whether you’re a beginner or looking to enhance your current fitness level.

Lunges

Lunges are a great exercises to do at home that target the muscles of the legs, specifically the quadriceps, hamstrings, glutes, and calves. There are several variations of lunges that you can try, including forward lunges, reverse lunges, and lateral lunges.

To perform a forward lunge, start by standing with your feet hip-width apart. Step forward with one foot and bend your knee, lowering your body until your thigh is parallel to the ground and your knee is directly above your ankle. Push through the heel of your front foot to return to the starting position, and repeat the movement on the other side.

It’s important to keep your upper body straight and your core engaged during lunges to ensure proper form and avoid injury. You can hold dumbbells or kettlebells to add resistance and increase the challenge of the exercise.

Burpees

Burpees are a full-body exercises to do at home that primarily targets the muscles of the legs, chest, arms, and core. They are known for being challenging and are often used as a cardio and conditioning exercise.

To perform a burpee, start by standing with your feet hip-width apart. Lower your body into a squat position, placing your hands on the ground in front of you. Jump your feet back into a plank position, then lower your body down towards the ground in a push-up. Jump your feet back up towards your hands and return to the squat position. Finally, jump up explosively with your arms raised above your head.

Burpees are a challenging exercise that can be modified to suit your fitness level. Some modifications include skipping the jump at the beginning, stepping your feet back instead of jumping, or skipping the jump at the end.

Pull-ups

Pull-ups are a compound exercise that target the muscles of the back, shoulders and arms and the forearms. To perform a pull-up, start by hanging from a pull-up bar with an overhand grip (palms facing away from your body), your hands should be slightly wider than shoulder-width apart. Pull your body upwards towards the bar, while keeping your body in a straight line, until your chin is above the bar. Slowly lower yourself back down to the starting position. One of the best exercises to do at home

Pull-ups can be a challenging exercise, especially for beginners. It’s not uncommon to need to build up the strength and technique before being able to perform full pull-ups. If you’re not able to perform full pull-ups yet, you can work on building up your strength by doing assisted pull-ups using a resistance band or using an assisted pull-up machine.

Running or cycling

Running and cycling are two types of cardio exercises that are popular among 7 exercises to do everyday for improving cardiovascular fitness and burning calories. Both are considered low-impact exercises, which means they are less hard on the joints than high-impact exercises like running.

Running is an effective cardiovascular exercise that primarily works the muscles of the legs, including the quadriceps, hamstrings, and calves. It is also a good way to increase cardiovascular fitness and build endurance. When running, it’s important to have a proper form, maintain a good pace and breathing.

Cycling, on the other hand, works the muscles of the legs and core, specifically the quadriceps, hamstrings, glutes, and abs. It also improves cardiovascular fitness and endurance, and it is considered a low-impact exercise, making it a great option for people with joint pain or injury.

Conclusion

Effective exercise are a must for a healthy lifestyle. There are many benefits of daily exercise and the most important thing to remember is that it is never too late to start exercising. So, if you’ve been meaning to get your fitness routine going, now’s the perfect time to start. With a busy life, it can often be difficult to find time to exercise and stay fit. But the good news is, there are 7 exercises to do everyday you can do every day to keep your body healthy and active.

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