Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating the digestive system, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life.
Single leg stand
This exercise works the abdominal muscles.
To perform:
- Start with the feet together or no more than 3 inches (in) apart.
- Bend the knees slightly and lift one leg 3–6 in off the floor.
- Hold this position for 10–15 seconds and return the foot to the floor.
- Repeat for the opposite leg.
To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly.
Jogging in place
Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.
To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.
Air jump rope
The air jump rope requires a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.
To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.
Arm circles
A person can perform arm circles while sitting or standing, making them ideal for all skill levels.
To perform:
- Rotate the arms in a circular motion, both clockwise and counterclockwise. The movement may resemble a butterfly or backstroke.
- If a person has limited mobility in their arms, they can extend their arms to their sides and draw small circles.
Jumping jacks
Jumping jacks are a beginner cardiovascular exercise that a person can perform almost anywhere.
To perform:
- Begin with the feet hip-width apart and arms down.
- Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
- Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.
A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.
Squat jumps
Squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.
To perform:
- Stand with the feet hip-width apart and arms at the sides.
- Bend at the knees to squat.
- From the squat position, jump in the air and extend the hips until the body is straight.
- Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
- Repeat using different arm movements to adjust the difficulty.
Stair climb
A person can incorporate stairs into a workout by going up and down them several times.
Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.
Mountain climbers
Mountain climbers are an advanced exercise to work the whole body, especially the lower portion.
To perform:
- Start in a pushup position with the right leg extended backward and the left leg near the chest with the toes on the ground.
- Keeping the hands on the ground and hips level, quickly switch the positions of the legs.
- Continue to alternate the legs.