Fri. May 24th, 2024
Shot of young man and woman stretching in the park. Young couple warming up in morning.

One fact of life is that our bodies need exercise no matter our age. Have you ever heard the phrase, “a body in motion stays in motion?” Well, the sentiment is true: when you continue to move, you stay fitter physically, and there’s no question that exercise helps with your mental health as well.

In this post, we’ll detail some daily exercises that will help you get your daily movement in a while, also helping you feel better and ready to take on the day. Are you ready to get physical?

If so, all you’ve got to do is continue reading below.

1. Standard Squats

Whether you love them or hate them, there’s no denying that squats are an essential part of any exercise routine. This is primarily because of the unlimited variations of squats you can take on, depending on your mobility level.

When you do squats, depending on the variations you use, it can work a different set of your leg muscles and help you to feel the burn. Many people struggle with squats because they’re unsure how to do them correctly. 

When doing a squat, take your time and slowly sink into a sitting position as if you’re trying to sit in a chair. Keep your chest up and your head as best you can.

Also, while completing a standard squat, your knees shouldn’t go over your feet; this is a sign that you’re not using the proper form. We recommend that if you’re still having challenges with getting the movement right, you place your back on a wall and complete the move.

Because you’ll be focused on keeping your back on the wall, it allows you to keep your chest up and have more control over the movement. Other variations of squats include:

  • Landmine squats 
  • Goblet squat 
  • Bulgarian split squat 
  • Zercher squat 
  • Sumo squat 

However, keep in mind that with each variation comes a varying difficulty level, and it’s best to ensure you’re able to perform a standard squat before moving on to a different squat form.

2. Jumping Jacks

If you cringed at the thought of a jumping exercise, you don’t have to because you’ll be pleased to know that you don’t have to jump when doing jumping jacks. Jumping jacks fall into the plyometric fitness area and are a great low-impact exercise to add to your daily workout.

Not only do jumping jacks help awaken several muscles, but they can also be an easy way to get your heart rate up. Again like squats, you can increase the tempo and speed as you do the jumping jacks and turn it into a cardio exercise.

It’s a wonderful exercise to add to a high-intensity interval training routine because it helps you keep your heart rate up. Other variations of jumping jacks are:

  • Squat jacks 
  • Split squat jacks 
  • Crisscross jacks 
  • Power jacks 
  • Jack skips 

If you have knee problems, there are low-impact variations of the jumping jacks where instead of jumping, you simply step to one side and then back, repeating it on the opposite side.

Even when opting for the low-level impact jumping jack, you can still increase the speed and get your heart rate up while performing the exercise. Ensure you focus on your form because when you start to get tired, most people lose control of their movements.

3. Walking

While walking might not seem like the most exciting exercise, it can help you to maintain a healthy body weight while also losing body fat. Not to mention when you’re walking, you can walk anywhere.

Want to take your dog for a walk in the park? It counts as your daily exercise, and you get to have fun while doing it. If you have problems with high-intensity cardio, walking is something you can do to still work those muscles without having to over-exhaust yourself. 

You still get all the benefits of doing the exercise, and you can reap all of them in under an hour. Walking can help to increase the following:

  • Your cardiovascular health  
  • Strengthen your bones 
  • Increase muscle power 
  • Improve endurance 

Depending on where you live, you can always check the fitness groups and see if there’s a walking group you can join. Casual walking is a great way to find other people who want to exercise and make friends.

4. Planks

Planks are another one of those beginner exercises that might seem impossible to pull off, but they’re not. You can use several variations to make the exercise better for you to perform.

For example, if doing the planks on the floor are too much for you, there is the option to do them against the wall. But, if you’re looking for more of a challenge, you can always take things up a notch and try a side plank.

If you want to take things further, add a hip raise with the side plank. Planks are a great way to increase your core strength while working on your balance.

It’s also a way for you to practice your mental strength because, at a certain point, as the timers count down, you’re going to be ready to give up, but we believe in you and know you can push through.

If you want to know how you’re performing physically, you can always take a sports performance test to gauge where you’re at.

Daily Exercises For Beginners and Pros

Whether you’re a seasoned workout expert or just getting started, we’ve got a list of daily exercises for you to try and make a part of your normal routine. Don’t forget to test your nutrition and fitness levels throughout your fitness journey.

Create your account with Biostarks today. Let us help you take control of your fitness today.

By dr doom

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