It is so important to get moving each and every day, and it is much easier to do that than you may think. Usually, when you think of getting in some daily exercise, you think about going to the gym or going for a run.
That thought then spirals into how you need to either wake up early or try to squeeze it in after work, and you are likely also thinking about how much time it will take to complete your exercise and how you would much rather be doing something (anything) else.
But it does not have to be that way because you are actually thinking about movement and exercise all wrong. While going for a run or heading to the gym are both great options for moving your body and getting your heart rate up, and they should still be done regularly, they are not the only options available. There are lots of easy exercises that you can do at home (or anywhere, honestly) in the time it would take you to commute to the gym.
Of course, these exercises should not replace going to the gym or doing other forms of physical activity. Instead, they should supplement your gym or fitness routine. Exercise for seniors is especially important for physical and mental health reasons. Make time for these exercises each day and you are giving your body the daily movement it craves while pushing yourself on your way to a much healthier you.
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Although there are hundreds of exercises that are great for your body, a recommended handful can be done just about every day if you want to work on getting healthier. Below are four exercises you should add to your daily routine.
A standard squat not only works out your muscles, but it also forces your brain to be actively involved as well. Squats are great for working out your hips and thighs and can be done with absolutely zero equipment.
How to do it: Stand straight up with your feet shoulder-width apart from each other. Put your hands together and bend your knees and lower your hips as though you are trying to sit down on an invisible seat. Go as low as you comfortably can without losing your balance. Repeat this approximately 15 times.
Doing a few lunges each day is a great way to strengthen your legs and your core muscles. Do some lunges during a break at work or while you watch a TV show at home.
How to do it: Stand up straight with your feet hip-width apart from each other. Take a big step forward with your left foot and bend down so that your left knee forms a 90-degree angle. Your right knee should hover just above the floor, also forming a 90-degree angle. To finish, use your left foot to push yourself back up into a standing position, then repeat on your right side. Aim for about 10 to 15 lunges on each side.
Although push-ups are not likely to win any awards for being a favorite exercise, they are really great for your upper body. You can do a push-up two ways: the standard way or on your knees. Do whichever option is most comfortable for you because both still work great.
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How to do it: If you are doing a standard push-up, then get down on all fours and place your hands on the floor, about shoulder-width apart and keep your elbows slightly bent. Walk your feet out behind you and straighten your body. Slowly bend your elbows until they both form a 90-degree angle, then push yourself back up.
If you want to start out with a slightly easier version, then place your knees on the floor and complete the push-up with your knees on the floor the entire time. Regardless of which variation you choose, aim to complete at least 15 push-ups.
Your core strength is so incredibly important, so it is crucial that you work to maintain and build up your core strength every day. This exercise is simple and can be done with a small weight for added strength.
How to do it: Start out seated on the floor with your knees bent and feet flat on the floor. If you are using a weight, then hold it with both hands in front of your chest. Lean back slightly while keeping your spine elongated and your abs tight. Raise your feet a few inches off the floor and slowly twist your torso to the right, bringing the weight beside your right hip. Then, return to the center and slowly twist to the left, bringing the weight beside your left hip. Do this entire action about 15 to 20 times.
You can easily do these exercises every day without feeling like you are sacrificing any of your time. The best part about the exercises mentioned is that they can be done just about anywhere. While you may feel more comfortable doing them in the comfort and privacy of your own home, you can absolutely fit in a few squats and lunges at work as well. Keeping active throughout the day is especially important if you have a .
Multitasking is a great way to get moving during your normal daily routine. For example, when folding laundry, do a squat after every couple of items you fold. Or, instead of sitting on the couch during an entire movie, get up every so often to complete a few push-ups. You can even make it into a game by doing certain exercises each time a character says a certain word or does something specific. As an example, if you are watching an action movie, then commit to doing a couple of lunges each time a gun is fired.
As with all exercise, make sure that you listen to your body as you complete the movements to ensure that you are not in pain. Then, after doing each exercise daily, you may want to increase your repetitions or try out different exercises to mix it up. Soon, you will find yourself getting stronger and feeling healthier as well.
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