Going to the gym means a lot more than losing a few pounds. Working out gives you an amazing opportunity to get healthy, lose weight, become fit and be the best form of yourself. A consistent, medium-intensity routine is a proven cold-stopper. Moderate exercise boosts the number and activity level of important immune-system players called natural killer cells.
During exercise, the impact as your feet hit the ground stimulates cells in the bones of your legs, hips, and spine to build new bone, preventing the thinning that can lead to osteoporosis. High-impact activities such as dancing, jumping rope, or playing tennis do more to stimulate bone growth and maintain bone density. Even if you have hypertension or prehypertension, exercise can get your BP down to safer levels by changing the stiffness of your blood vessels, so blood can flow more freely. In addition to eating the right foods—physical activity is a proven way to lower blood sugar. Exercise increases insulin sensitivity, so your cells can better use available insulin to take up glucose. Staying sensitive to insulin can help delay your need for medication or allow you to use smaller doses. Losing weight can also get your diabetes under control.
Here is a list of 5 simple exercises that you can do at home and keep your body in the best shape:
Although one of the most effective, plank is also one of the most underrated exercises ever. The benefits of this one-move static exercise are ripped abs and strong shoulders. Start in a push-up position on the ground with elbows bent to 90 degrees. Form a straight line from head to feet by propping yourself on your elbows, forefeet and forearms. Remain here as long as possible without moving your butt or waist.
The push-up is the ultimate exercise that utilizes literally every major muscle in your body. It helps to develop strength and endurance, build upper body muscle, strengthen the joints and even help coordinate work between the muscles of the mid-section and the lower body muscles.
Start in a standing position with your feet shoulder-width apart, and stretch your arms forward. Bend your knees and bring your hips forward. You should lower your body in order to bring your thighs in a parallel line to the ground. Make sure your back is straight. Press your feet against the ground then return back to the beginning position. Squats are very effective for your calves, quads, hams, and core.
You should set your body in the position of plank and raise your body on your hands and knees. Stretch your right arm and left leg but make sure to keep your body balanced. Hold in this position for a few seconds then return back to the beginning position. Switch sides. This exercise targets your lower back and abs.
Lying hip raises
These will strengthen your hamstrings and glute muscles, thighs, back and abs. lie flat on the ground, bend your knees, and set your feet on the floor. Stretch your arms towards the outside at a 45 degree angle. “Squeeze” your glute muscles, and raise your hips. Do several repetitions.