Exercise. I know some of us love it and some of us loathe it. But it is so important for our health and longevity! For those who find it difficult to find time to exercise (or if you don’t enjoy exercising) – this is for you! Do these 9 exercises everyday to feel amazing!
Bonus – if you do these exercises every day with your kids, you’ll promote healthy habits, form a stronger family bond, and improve mental health!
Exercising can seem like a daunting task to many people, especially when you just don’t like doing it. I always say if you don’t like exercising, you haven’t found the right exercise!
You’ll be delighted to know these exercises do not take long and are super simple! They don’t even require weights.
do these exercises everyday to feel amazing:
1. Jumping jacks
Do 10 jumping jacks.
Jumping jacks are a full-body exercise that are simple to do, require no equipment and can be easily incorporated into any daily routine.
Benefits:
- Cardiovascular Health
- Improves Coordination
- Increases Flexibilty
- Enhances Agility
- Boosts Mood
2. push ups
Do 10 push ups.
Push-ups are a classic but fundamental exercise for all bodyweight moves. Push ups can be challenging at first but sticking with them will help you build upper body muscle and mental resilience.
Benefits:
- Strengthens the Upper Body
- Activates the Core
- Builds Muscle Endurance
- Improves Posture
- Increases Bone Health
3. lunges
Do 10 lunges on each side (20 total).
Lunges are important as we age to help with our balance and hip mobility. Lunges can be easily modified by adding weights or changing the depth to challenge the muscles further.
Benefits:
- Strengthens the Lower Body
- Improves Balance and Stability
- Enhances Flexibility
- Tones Glutes and Thighs
- Supports Natural Movement
- Engages the Core
- Improves Hip Mobility
- Improves Posture
4. squats
Do 10 squats.
Squats mimic real life movements and are one of the most effective and versatile exercises you can do.
Benefits:
- Strengthens the Lower Body
- Improves Core Stability
- Increases Flexibility and Mobility
- Increases Bone and Joint Health
- Increases Balance
- improves Posture
5. balance on one foot (then the other)
Balance on each foot for 15 seconds.
Balancing on one foot may seem simple, but it provides a range of valuable benefits for both physical and mental well-being. It also makes daily activities much safer!
Benefits:
- Improves Balance and Coordination
- Strengthens Ankles and Feet
- Engages the Core
- Enhances Proprioception (The Sense of Body Position and Movement)
- Promotes Mental Focus and Concentration
- Prevents Injuries
6. jog in place
Jog in place for 15 seconds.
Jogging in place is extremely beneficial. It gets your heart rate up, which contributes to heart health and lung capacity over time.
Benefits:
- Cardiovascular Health
- Low Impact
- Improves Leg Strength
- Increases Endurance
- Improves Circulation
- Enhances Joint Mobility
7. jump
Jump as high as you can 5 times.
Jumping is a full body, high-impact, dynamic exercise. It mimics real life movement and reduces your risk of falls as you age.
Benefits:
- Cardiovascular Health
- Builds Leg Strength
- Improves Bone Health
- Enhances Coordination and Balance
- Improves Core Strength
- Increases Agility
- Supports Functional Movement
8. punch the air
Punch the air repeatedly for 20 seconds.
Punching may seem like a basic movement but it engages the entire body and the mind.
Benefits:
- Stimulates Cognitive Function
- Full-Body Engagement
- Strengthens the Upper Body
- Activates the Core
- Enhances Coordination
- Improves Agility
- Increases Endurance
- Enhances Mental Focus
- Natural Stress Reliever
- Improves Joint Health
9. plank
Perform a plank for 30 seconds. You can do it!
Planking is a highly effective, full-body exercise that helps you perform every day tasks (especially as you age) and greatly reduces your risk of injury.
Benefits:
- Strengthens the Core
- Improves Posture
- Enhances Balance and Stability
- Increases Endurance
- Engages Multiple Muscle Groups (Arms, Shoulders, Core, Chest. Legs)
- Reduces Risk of Injury
- Improves Mental Focus
- Tones the Abdomen
exercise for your future self
Seriously. Do it for yourself! When you hit 40, your body will rapidly begin to decline in mobility, flexibility, balance, and strength if you do not exercise.
The effort you put in now, you will benefit from for the remainder of your life. At the age of 60 you can still be doing handstands, pull-ups, and even front flips if you want to!
So do these exercises everyday to feel amazing and stay in shape!
do these 9 exercises everyday to feel amazing
If you find it’s too difficult to do these every day, it’s ok to do them 3-4 times a week as you increase your overall strength. Always remember to push yourself only to a point you know you are capable.
Just 9 exercises everyday to feel amazing – you can do it! They are easy, fun, and great for your body as you age.
As we age our risk of injury is higher, particularly in those who are out of shape, not very agile, or lack balance. And our timeline to recovery gets slower and slower. Do not skip these exercises. Your body literally depends on it!
Food is important too!
What we eat plays a major role in our overall health and longevity. It nourishes the body and it also nourishes the mind.
I don’t encourage the use of pills or supplements, although I do understand why they are sometimes necessary. I try to consume all my vitamins and minerals from my food directly. Here is my list of 11 foods for longevity. If you incorporate these foods into your day to day, you will lower your risk of several cancers, diabetes, and other serious illnesses.
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