3 exercises to do everyday

In a world where computers, tablets and phones are taking an undue toll on our posture and bodies, it’s more important than ever to take the time to stretch and exercise. These three workouts—wall slides, thoracic rotations and single-leg hip raises—can be done anywhere with no equipment and can help offset the toll that working at a computer takes on our necks, shoulders and backs by strengthening the muscles that can tighten up as we sit slumped over for hours at a time.

Aim for two sets of 15 repetitions per exercise. Do the exercises one minute each, then take a 60-second breather before doing another set. You’ll want to perform these exercises throughout the day to get the maximum benefits.

While it may seem like a simple exercise, this is a great way to strengthen your core and shave off some inches from your waistline in just one minute a day. Lie prone on the floor and place your arms straight out in front of you, palms facing each other. Then, lift your arms up above your head as high as you can, then lower them back to the starting position. Repeat for about 20 reps.

This exercise is great for improving balance and leg strength. Stand with your feet a little wider than shoulder-width apart. As you bend at the knees, pretend to tap the outside of your left heel with your right hand. Return to the starting position, then repeat on the opposite side. One set is 10 reps.

Stand with your feet a little wider than hip-width apart and hold a medicine ball in the air, in front of your chest. Then jump up, landing softly into a squat and swinging your hands up to your face (a). As you come back down, extend your legs behind you so that they’re in pushup position (b). Complete a full pushup, then bring your hands up to meet in front of you and jump up again; that’s one rep.

Performing lunges, planks and pushups daily can help you build a stronger core, improve your balance and boost your overall body strength. Plus, these moves also work multiple muscle groups at the same time, which can save you time and space at the gym. Just be sure to warm up with some stretches, such as seated forward folds or torso twists, before moving onto these full-body exercises. And if you are new to exercise, talk to a certified personal trainer before beginning any strength or endurance training. And always remember to talk to your doctor if you have any health concerns. For more information, visit NIA’s Healthy Weights page to learn how to stay at a healthy weight and avoid health problems. This content is brought to you by NIH’s National Institute on Aging. It’s part of our mission to improve your quality of life by helping you live longer, healthier lives. NIA is grateful for your support.

Similar Posts