Archive for year: 2021

Stick to the basics. We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works.

Squats

1. Start with your feet hip distance apart.
2. Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
3. Your knees and lower leg should form a 90 degree angle (if you can’t get to 90 degrees without compromising your form that’s OK).
4. Make sure your knees do not go over your toes.
5. Rise up and start again.
6. Do 10 reps, three sets, two to three times a week.

Lunges

1. The working leg should be forward, the back leg hip distance apart, and in a split stance. The heel of the back leg should be up.
2. Bend your knees, keeping the front knee over the ankles. The end point is when both the front leg and the back leg make 90-degree angles.
3. Rise up and start again.
4. Do 10 reps, three sets, two to three times a week.

Push-ups

1. Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor.
2. Keep your back straight; don’t let your lower back sag. Keep your head and neck in alignment with your back.
3. Slowly bend your elbows, bringing your chest towards the floor.
4. Push against the floor and straighten your arms, returning to the starting position.
5. Do 10 reps, three sets, two to three times a week.

Burpees

1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
3. Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
4. Stand up straight, bringing your arms above your head and jump.
5. This is one rep. Complete 3 sets of 10 reps as a beginner.

Side Planks

1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.
2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
3. Return to start in a controlled manner. Repeat 3 sets of 10–15 reps on one side, then switch.

These exercises form the basis of any good exercise program. They’ll keep you fit and healthy for a long time.