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Exercise is a guarantee of health and good condition. Thanks to them, we avoid many civilization diseases, such as diabetes and obesity. Unfortunately, in these busy times, it’s hard to find a moment for yourself. Many people are tired of work and give up physical activity. It turns out, however, that a few simple exercises performed regularly are enough to significantly improve your health and well-being.
Daily exercise should be a healthy habit for everyone. Unfortunately, most people spend almost all days sitting in a sitting position. Lack of physical activity leads to most civilization diseases, which many people are still unaware of. So it is worth getting mobilized to enjoy health for a long time. Here are 6 simple exercises you can do every day.
Exercises – why is it worth doing them?
Most people say they don’t have time to be active and live a healthy lifestyle. They think they are tired after work and they just don’t feel like it. Unfortunately, they forget that a few exercises can miraculously affect their condition and significantly improve their health. Thanks to exercise, we will lower the risk of developing diabetes, obesity, osteoporosis or heart disease. By exercising, we will also strengthen our immune system, improve circulation and oxygenate the body. It should also be emphasized that, contrary to appearances, we exercise more energy and feel better. All thanks to the increased production of serotonin (the happiness hormone) and the lowering of cortisol (the stress hormone).
Exercises – duration
Everyday physical activity should be a pleasure for us. The World Health Organization recommends that every person undertake moderate physical activity for at least 30 minutes every day. In turn, according to the recommendations of the Nordic Nurition Recommendation, you should take 60 minutes of moderate-intensity exercise every day. So it all depends on how much time we can find for this purpose. Remember, however, that we have only one health and we should take care of it. Over time, exercise and physical activity will become an integral part of our day.
Exercises – 6 exercises for everyone
- head down dog – this exercise is a yoga pose. Performing this exercise every day has a wonderful effect on our figure. A dog with its head down not only stretches its muscles, it is also an excellent exercise for the back, stomach and legs. It is especially suitable for people with sedentary work. By doing this exercise, we will improve mobility and body proportions, reduce tension and strengthen muscles and joints.
- plank – thanks to this exercise, we will strengthen the deep muscles, they will make our joints and bones better stabilized, and our sense of balance will improve. It should be emphasized that this is an exercise involving all the muscles of our body. So it is an exercise for the shoulders, back, chest, abdomen, buttocks etc. Although it looks inconspicuous, the exercise requires a lot of effort from us and we burn a lot of calories during it. The exercise can be performed in two variants on the elbows and on the hands.
- birddog – another yoga exercise. It is an excellent exercise for the spine and stabilizing muscles. It both stretches and strengthens the muscles. This exercise is often used in rehabilitation and as a prophylaxis of spine injuries. It prevents any pain in joints and muscles. It is an exercise for everyone and you can easily do it every day.
- squat- an exercise for people who care about the health of the hips and knees. During its performance, the largest muscle of the body is involved, i.e. the gluteus great muscle. One of its functions is to relieve the lumbar spine, hips and knees. It is an excellent exercise for the thighs and stretching the hip muscles. By doing squats, we will also improve the mobility and function of the hip, knee and ankle joints. Few people know that squats are also an excellent abdominal exercise and can be used to burn fat. The correct technique is very important here, which should be given some time.
- push-up – an exercise similar to a plank, but the muscles in the chest and back do more work. When doing this exercise, we keep the shoulder girdle and the elbow in good condition. It is an excellent exercise for men who build their chest muscles and women who want to firm and lift their breasts. Thanks to push-ups, we will improve the condition and metabolism.
- Deadlift – this exercise perfectly recreates the natural pattern of human movement. During this exercise, lean forward and straighten using the hip joint. You don’t need heavy weights for this. A deadlift is an exercise for the back and muscles of the spine, buttocks and thighs. Deadlift protects our spine from injuries because it makes us in the habit of correctly lifting heavy loads off the floor. It also prepares our joints for everyday work. Deadlifts can be performed with a barbell, kettlebell, dumbbells and even bottles of water.