Daily Exercise

 DAILY EXERCISE FOR HEALTHY LIFE

Research has shown that exercise is not only good for your physical health, it also supports emotional and mental health. You can exercise with a friend and get the added benefit of emotional support.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.

1. Start by standing with your feet shoulder-width apart and arms down at your sides.

2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn't extend past your right foot.

3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.

4. Complete 3 sets of 10 reps.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

3. Complete 3 sets of as many reps as possible.

If you can't quite perform a standard pushup with good form, drop down to a modified stance on your knees - you'll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.

2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you're going to sit in a chair.

3. Ensuring your knees don't bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for 1 second, then extend your legs and return to the starting position.

4. Complete 3 sets of 20 reps.

4. Burpees

An exercise we love to hate, burpees are a super-effective, whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.

2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.

3. Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.

4. Stand up straight, bringing your arms above your head, and jump.

5. This is one rep. Complete 3 sets of 10 reps as a beginner.

5. Side planks

A healthy body requires a strong core at its foundation, so don't neglect core-specific moves like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you're completing this move effectively.

1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing 1 your right forearm on the ground and elbow directly under your shoulder.

2. Contract your core to stiffen your spine and lift your hips and knees off the ground. forming a straight line with your body.

3. Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.