When it comes to maintaining a healthy lifestyle, incorporating physical activity is crucial. One of the simplest ways to stay in shape is by doing exercises every day. In fact, there are 7 exercises to do every day that can significantly enhance your overall fitness and health.
Daily exercise doesn’t have to be complicated. By committing to a few fundamental movements, you can improve strength, flexibility, and cardiovascular health. These 7 exercises target multiple muscle groups, making them ideal for a full-body workout.
Let’s dive into why these exercises are beneficial and how you can incorporate them into your routine.
Why Daily Exercise is Important
Exercising daily isn’t just about looking good—it’s about feeling good, too. A consistent daily workout routine can lead to numerous benefits for both your body and mind. Daily exercise boosts your energy, improves mood, enhances flexibility, and reduces the risk of chronic diseases such as heart disease, diabetes, and even mental health conditions.
By performing just 7 exercises every day, you can make lasting improvements in your health. These exercises are designed to strengthen your muscles, improve endurance, and promote better posture. Plus, they can be done anywhere—whether you’re at home, in the gym, or even traveling. The key is consistency, and with this routine, you’ll notice significant changes over time.
The 7 Exercises You Should Do Every Day
Let’s break down the 7 exercises to do every day that can help you achieve better health.
1. Squats
Squats are one of the most effective exercises for building strength in your legs and glutes. They also help improve mobility and balance, making them an essential move for everyday life.
How to Perform a Squat: Stand with your feet shoulder-width apart. Lower your hips back and down, as if sitting in a chair. Keep your chest up and your knees over your toes. Rise back up to the starting position.
Squats can be done anywhere and modified for all fitness levels. You can make them more challenging by holding weights or performing jump squats.
2. Push-Ups
Push-ups are a classic upper-body exercise that targets your chest, shoulders, and triceps while engaging your core.
How to Perform a Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor. Push yourself back up to the starting position while keeping your core tight.
For beginners, you can modify the push-up by placing your knees on the floor. If you’re more advanced, try variations like decline or diamond push-ups for added difficulty.
3. Planks
Planks are excellent for core strength and stability. They work your entire body by engaging your abs, back, and shoulders.
How to Perform a Plank: Start in a push-up position but rest your weight on your forearms. Keep your body in a straight line from head to heels. Hold this position for as long as possible while keeping your core tight.
To make planks more challenging, try side planks or adding shoulder taps while maintaining the position.
4. Lunges
Lunges target your legs and glutes while improving your balance and coordination. They are a fantastic way to engage both your lower body and core.
How to Perform a Lunge: Start by standing tall with your feet hip-width apart. Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push off with your front foot to return to the starting position.
You can vary your lunges by doing reverse lunges, walking lunges, or even side lunges to target different muscles.
5. Glute Bridges
Glute bridges are essential for strengthening your glutes and lower back. They also help improve posture and alleviate back pain caused by prolonged sitting.
How to Perform a Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Push through your heels to lift your hips toward the ceiling. Hold the top position for a moment, then lower back down.
For a more advanced version, try single-leg glute bridges to increase the intensity.
6. Jumping Jacks
Jumping jacks are a great cardio exercise that gets your heart pumping. They’re perfect for warming up or as part of a high-intensity interval training (HIIT) routine.
How to Perform a Jumping Jack: Start by standing with your feet together and your arms at your sides. Jump while spreading your legs outward and raising your arms overhead. Jump again to return to the starting position.
To increase the intensity, try star jumps or incorporate them into a fast-paced circuit.
7. Bicycle Crunches
Bicycle crunches are excellent for targeting your core muscles, including your abs and obliques. They also improve coordination and balance.
How to Perform Bicycle Crunches: Lie flat on your back with your hands behind your head and legs raised. Alternate bringing one knee toward your chest while rotating your torso to bring the opposite elbow toward the knee. Repeat with the other side in a pedaling motion.
Slower, controlled movements will maximize muscle engagement and help build a strong core.
How to Incorporate These Exercises into Your Daily Routine
Finding time for daily exercise can be challenging, but the key is to make it a habit. Start with just 15-20 minutes each day and gradually increase the duration as you become more comfortable. These 7 exercises to do every day can be combined into a simple circuit to maximize efficiency and results.
For example, you can perform each exercise for 30 seconds, followed by 10 seconds of rest. Repeat the circuit three times for a full-body workout in less than 20 minutes. As you get stronger, you can add more rounds, increase the duration of each exercise, or add weights for extra challenge.
Tips for Staying Consistent
Staying consistent with your daily exercises is the most important part of seeing results. Here are some tips to help you stay on track:
- Track Your Progress: Use a fitness journal or app to log your daily workouts and track improvements.
- Create a Routine: Try exercising at the same time each day to build a habit.
- Set Realistic Goals: Start small and increase the intensity or duration of your workouts as you progress.
- Find a Workout Buddy: Exercising with a friend can make your daily routine more enjoyable and keep you accountable.
Common Mistakes to Avoid
When performing these 7 exercises to do every day, it’s important to focus on proper form to prevent injuries.
- Avoid Poor Form: Incorrect form can lead to injury. Take your time and focus on quality over quantity.
- Don’t Overdo It: While daily exercise is beneficial, it’s important to listen to your body. If you feel fatigued or sore, consider taking a rest day or modifying your routine.
- Warm-Up and Cool Down: Always start with a quick warm-up to prepare your muscles, and finish with a cool-down to reduce the risk of injury.
FAQs
1. Can I really do these exercises every day?
Yes! These exercises are low-impact and safe for daily performance as long as you maintain proper form.
2. How long should my daily workout be?
A 15-20 minute workout is sufficient for beginners. You can gradually increase the duration as you become stronger.
3. Do I need any equipment?
No, all of these exercises can be done using your body weight. However, you can add resistance bands or dumbbells to increase intensity.
4. What if I don’t have time for a full workout?
You can break the exercises into smaller sets throughout the day. Even a few minutes of movement is better than none.
5. Are these exercises suitable for beginners?
Yes! Each exercise can be modified for different fitness levels, so it’s perfect for beginners.
Final Thoughts
Incorporating these 7 exercises to do every day into your routine is one of the simplest ways to stay fit and healthy. Whether you’re a beginner or an experienced fitness enthusiast, these movements target the key areas of your body to improve strength, flexibility, and endurance.
Start small, stay consistent, and watch your fitness level improve over time. Make a commitment today to do these exercises daily, and you’ll notice both physical and mental benefits in no time.