In the tech-enabled era, maintaining a balance between health and work is equally important. A healthy diet combined with regular workouts supports your mental and physical health. In a recent study, it has been proved that regular exercise reduces the chances of chronic diseases like heart disease, type 2 diabetes and cancer. It also shows that workouts can reduce stress, depression, and Alzheimer’s disease and can also boost self-confidence, energy, sleep and mood. Finding and maintaining a mix of health and working together results in productivity and efficiency as regular workout is needed for a healthy life. Now, let’s discuss the top ten best exercises that can enhance your health and improve your sense of well-being and overall mood.
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1. Lunges
Lunges promote functional movements while increasing strength in your legs and arms. They help shape your body and strengthen almost every muscle in the lower body, including your hips, glutes, quads, hamstrings, and calves. Lunges effectively target leg muscles, building up the lower part of the body and helping you achieve a perfect buttock. Additionally, they improve balance and coordination, making daily activities easier. By incorporating lunges into your routine, you’ll enhance overall fitness and boost lower body strength, all while enjoying a more toned appearance.
2. Pushups
Pushups are one of the most common and effective forms of daily workouts. You can perform it in a plank position. While performing it your score should be tight, shoulders pull down and back and your neck must be neutral. Performing push ups regularly has many benefits that include strengthening your upper body, minimising the risk of cardiac arrest and improving your body composition. There are various forms of standard push-ups that allow you to choose as per your body requirement and depending upon your body strength and experience.
3. Squats
Squats are also a popular form of exercise which many fitness freaks prefer and suggest to others. Squats are helpful in increasing your lower body, core strength and flexibility in your hips and lower back. As squats engage some largest muscles in the body, it help you to lose weight by burning calories. Squats help in improving your tendons, ligaments and bones around the leg muscles that reduces the chances of injuring your knees and ankles. For a beginner, 20 squats are enough in a day to reach their fitness goal depending upon their strength and endurance level.
4. Single leg deadlift
This exercise requires control and balance as you lift the weight off the floor with one leg only. Single-leg deadlifts require leg strength and stability. The main muscles that are engaged in this workout are the glutes, hamstring, core, calves and lower back. As a beginner, you can start this exercise with 3 sets of 8-10 reps and you can increase the weight once you master the art of balance.
5. Burpees
Burpees involve whole-body movement that gives great bang for your buck for muscle strength and cardiovascular endurance. It is an excellent exercise and its main benefits are, it will get your heart rate up, it helps in burning calories and fat, it will improve your core and help in maintaining your posture, balance and mobility. And if performed regularly, burpees burn belly fat faster than any other exercise. It also helps in maintaining your metabolism throughout the entire day.
6. Side planks
A healthy body requires a strong core and side planks are best for improving your core. Some of the key benefits of adding side planks in your exercise are, they strengthen your core without stressing your back, protects your spine, maintains balance and reduce the risk of back injury. For a beginner, 15-30 seconds aim is sufficient and as you get stronger you can increase it to 1-2 minutes.
7. Glute bridge
It works effectively on your entire posterior chain which makes your body look perkier. Among its many benefits, the main one is that it does not place any pressure on the lower back so people who are unable to do squats due to back pain can add glute bridges to their regular workout routine. It can also stretch muscles in your chest, abdomen and shoulders and can increase stability in your core and back muscles.
8. Crunches
Crunches can prove to be a good choice for people who are trying to get six-pack abs. Like other workouts, it also strengthens your core including your lower back muscles and obliques. A healthy number of crunches to include in your regular exercise would be between 100 and 200 for men and 150-250 per day for women.
9. Mountain Climber
Mountain Climber is known as the full body exercise as it includes several different muscles such as hamstrings, shoulder, core, triceps and quads. The primary benefit of mountain climber is that it intensively engages the core muscles and this continuous contraction of the abdominal muscles burns calories and also works towards toning and shaping the midsection.
10. Skipping
Skipping is one of the best forms of cardiovascular exercise, significantly improving lung capacity. It helps you lose weight by maximizing calorie burn and strengthens core muscles. This exercise also tightens the abdominal area, automatically reducing belly fat. Additionally, skipping enhances coordination, balance, and agility, making it a well-rounded workout. You can do it almost anywhere, and it’s easy to incorporate into your daily routine. Plus, it’s fun and brings out the child in you, making your fitness journey more enjoyable. Start skipping today for a healthier, more active lifestyle!
In a nutshell, all the workouts mentioned have some benefits but it is not mandatory to add every workout in your daily routine but combining few of them in your routine can make a healthy balance between your work life and health. Maintaining a balance between health and work is very important in today’s tech-enabled world. Regular exercise not only reduces the risk of chronic diseases but also boosts mental health by reducing stress and improving mood. From lunges to pushups, these exercises enhance physical strength and flexibility. Additionally, they support core stability and cardiovascular health. By incorporating these top ten exercises into your routine, you can improve your overall well-being. So, start today and experience the benefits of a healthier, more active lifestyle. Your body and mind will thank you for it!