It is well known that regular exercise is good for health. But because there are so many different alternatives and an infinite amount of information available, it’s easy to get confused about what works.
Check out these three workouts to get you in the best shape possible. Put them together into a schedule for an uncomplicated yet effective activity that will keep you in good shape for the rest of your life.
You should notice an increase in your physical strength, stamina and balance after doing them for 30 days; however, you can also just do them twice a week and have the same results.
Strength training in general
As we age, our muscle mass tends to decrease. Resistance exercises help to rebuild it. Regular strength training can help you feel more competent at performing everyday activities such as carrying groceries, gardening, and moving larger things around the house, which in turn boosts your confidence. Training your muscles such as the hamstring or back muscles will also help you get up from a chair, get off the floor, and climb stairs.
Strength training not only makes you stronger, but also helps accelerate bone growth, lower blood sugar, aid in weight management, improve balance and posture, and relieve tension and discomfort in the lower back and joints.
A physical therapist can put together a strength-training program for you that consists of exercises you can do twice a week at a gym, at home, or even at your workplace. Activities that use only your body weight, such as squats, push-ups, and lunges, as well as exercises that use resistance from a mass, band, or weight machine, are likely to be included.
Aerobic exercise, which speeds up both your heart rate and your breathing, is essential for the functioning of many aspects of the body. Your heart and lungs get good exercise, and your stamina develops.
Aerobic exercise helps the walls of the blood vessels relax, which lowers blood pressure and blood sugar levels. It also reduces inflammation, boosts mood, and raises “good” HDL cholesterol levels. Weight loss can potentially lower “bad” LDL cholesterol levels.
Aerobic exercise lowers your chance of developing heart disease, a seizure, type 2 diabetes, and more.
Aim for 150 minutes of moderate exercise per week. You can try taking a quick walk, swimming, running, cycling, dancing, or doing programs such as step aerobics.
Squats as a separate exercise or in between
Squats improve your flexibility in your lower spine and hips, your lower body, and your core strength. Because they use some of the largest muscles in the body, they are also a powerful weapon in terms of the number of calories you can burn with them.
- To start, make sure you’re standing upright with your feet slightly wider than shoulder-width apart and your arms by your sides.
- Consolidate your abs, and while keeping your chest and chin level, flex your thighs and push your hips forward as if you were sitting on a chair.
- Lie on your back with your knees bent and your arms extended in front of you until they are in a comfortable position. Fall until your legs are parallel to the floor. Hold this pose for a second, then gently stretch your legs back to return to the starting position.
- Three sets of twenty reps each are more than enough
If you want to get in shape and improve your sports performance, start incorporating these exercises into your regular routine. They’re simple enough that anyone can do them, but they’ll make a huge difference in how fit your body is.