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A Guideline To 5 Major Exercises You Should Start Doing Regularly

It is very important for us to perform regular exercise. Exercise is very important, because it helps us to remain fit and healthy. Exercise helps us gain enough strength and makes our body parts get stronger than regular. To maintain the body fitness and to lead a healthy life, exercise plays a vital role. In this article we will look into 5 major exercises that you should perform regularly to keep yourself fit and strong.

There are certain activities which should become a part of your daily routine. They minimize the risk of many harmful diseases. Exercises improves our daily activity level. By improving our daily activity level, it helps in increasing stamina, reducing unwanted fat, growing muscle, losing weight for bulky people and help us to be healthy and fit.

Exercise is Key to Good Stamina and Health

Exercise helps us gain stamina and health. It is scientifically proven that performing regular exercise can increase the number of years in a person’s life. There are some extremely important exercises which may be called as core exercises which can increase the physical and mental strength of a person. This exercise can help us gain enough energy to perform any task which is difficult to perform. Through these core exercises, you can be more active with your work. In total there are five main and essential exercises which act as a base to other exercises which are tough to do.

Exercise not only makes you physically but even mentally strong. Exercise is very important for a person to remain healthy and active. It is scientifically proven that through good and regular exercise the age of a person can be increased. Not only the age but the fitness can also be maintained through proper exercise. Even the elder people who had done exercise in their past and are still performing regular walks remain healthy and pain-free. This exercise helps them with the strength to eliminate all the diseases from their body which may increase their living time. Exercise boosts the energy of a person and increases stability by the better blood circulation in the body, and it even improves the mood of a person in regular intervals.

Five Exercises That Can be Part of Your Daily Routine

To maintain the body weight, or to lose weight, and to lead a healthy life, exercises are very essential. There are specific activities which should be part of your everyday routine. These activities can minimize the risk of many harmful diseases. Exercise are the part f these kind of exercises. Doing these exercises regularly we can be fit and strong in both physically and mentally.  Our body needs precise movements to function properly. Therefore there are some important exercises which must be done regularly with everyone. We will explain five exercises you should do regularly and how to do them in proper way. You will also learn how these five exercise will help you to be fit and healthy in this article.

Push-upsstandard pushups - 5 major exercises

This activity is performed in a prone position where the lower body parts are raised by using your arms. It is a typical calisthenics exercise. In it, one balances his body on his toes and hands and then try to lift the body upwards. Push-ups help in developing the scapular muscles and rotator cuff muscles if performed the right way which contributes in stabilizing the shoulders. It helps in building bigger chest, arm and shoulder muscles.

All the body parts are involved while performing this exercise and the body releases sweat, which is good for health. People belonging to both the gender can perform it, but doctors do not recommend this activity to elderly as it is much energy consuming.Do a Pilates Push Up Step 5 Version 2

Any person should not do more than the required push-ups. However, adequate exercise can help you stay fit for a more extended period. In push-ups, you have to perform both of the majorly known components of push and pull.

While you are getting closer to the ground, you let your body freely move down. In this position Earth is pulling you. But when the reverse activity is done you apply force against Earth and push yourself in a bent down position. Both the forces applied causes a high potential in your body. This energy can make you fit and can make your physique much better.

But if the same exercise of push-ups is performed vigorously with more difficulty and increased frequency. The potential now created would be very high and unbearable for your body. The disadvantage then occurs strain in your backbone which can cause pain in your back. Your muscles can get toned and weak resulting in a minor accident to cause breakage.

To avoid such pain and strain, you must consult with an expert physician.

rosemary-buckle-houston-sports-medicine-physician-walking-health-benefitsBrisk walking

It is not the typical type of walk. In it, a person has to be more active than merely walking and less intense than running. People from all ages can perform this exercise. The minimum speed of brisk walking is 3 miles per hour, and this can be achieved easily. If you do quick walking daily, then it will maintain your stamina and will also improve the blood circulation. It makes the flow of blood to all parts of the body more efficiently.

Almost every physician recommends brisk walking as many diseases can be overcome by it. It does not let you get obese and makes you stay fit, healthy and young.

If brisk walking is done daily and for a longer time it can be much more helpful. Brisk Walking is one of those exercises which require less effort, but if done for more time it can be a tough exercise. Other exercises if done for a higher time can be dangerous and can harm your muscles, but even if brisk walking is done regularly for more time, it has very fewer advantages. Instead, it helps to make us more fit.

Brisk walking makes the circulation of blood in our body much better. It even helps us make our shoulders and different bones stronger. The major effect of this special type of walking is that it can help us make our legs stronger and capable of running faster. Even a regular light walking can help us reduce our stress and mental problems. Brisk walking can even help us reduce our fats to make us slimmer and to reduce the danger of different infections to happen in our future.

Cyclingxenical effective weight loss benefits of cycling

Another important and common exercise that can be performed by people of all ages is cycling. It helps you in the proper circulation of blood to all the body parts. It is very much recommended for heart patients as it reduces the risks of many cardiovascular problems. Along with that if you perform this exercise regularly from younger age then it keeps you physically more active. And on reaching the older age, you are less likely to get any knee or joint problem. Cycling is equivalent to running or walking and is enough to be performed for 10 to 20 minutes daily depending on your age and strength.

Cycling also helps in weight loss, growing your lean muscle specially in legs. So, if you are looking to burn your extra weight or to grow your muscle, you should try cycling.


The leg muscles, which include quadriceps, hamstrings, and calves, are build up by performing this exercise. It also helps in strengthening the lower body parts as well as the upper parts.

It is done by keeping the back straight while chest and shoulders up, and the direction of eyes must be straight. As you squat down the knees must be in line with your feet. It creates an anabolic environment which helps to widen up the body muscles.

You should perform this exercise on a daily basis or at least 4-5 days in week to keep your body active.

It also helps in digesting the food efficiently. Thus it lessen the risk of fats being saturated in your body. If you have constipation problem, it will also help you to get rid of that problem.

Squats add flexibility and help to keep your knees healthy and supple. You can even lose weight by performing squats as it helps in burning fats.

Both males and females can do this exercise, but it is most common among the women.

As it has lots of benefits, practice it regularly to make it a part of your daily routine.

Regular RunningRegular Running benefits infographic

It is just the usual running that a person is capable. Running helps, as we can get a better blood circulation in our body. It produces the warmth required for the heart to beat vigorously. This fast beating of heart improves the heartbeat of a person, which decreases his/her disease. After running and getting enough sweat, you should perform some deep breathe to have a significant effect on your condition. Running is effective. It not only burns fat due to which one does not get obese but also reduces the risk of many deadly diseases. I recommend this exercise to everyone but especially to those who have heart problems. Because it helps them in controlling their blood pressure. Regular running can even help you get your legs into a better shape. It can help you with long walks as it makes your legs capable of much tougher jobs.

Another exercise which can make you physically better is carrying weight. For this purpose, you can use the amazing dumbbell sets with a rack as it is reliable.

Wraping it Up

When an individual starts doing at least one or two of these exercises on daily basis, they can clearly note a significant difference in their energy as well as activeness level. And if anyone can do all of these exercises along with the guidelines we provided, then the health and life of an individual would become far more productive and progressive.

All of the five exercises are easy to do when you make it your habit. If you practice to perform them on regular basis, you can easily overcome the hard parts. So, I recommend you to start slowly and make it your habit. Gradually you will be the beneficiary from these daily exercises.

Hope our tips will help you. If you have your say, don’t hesitate to reach out to us.

About Ebnul Karim