Things get worse, health wise, for most of us as we cross the age of 30, especially in the absence of regular exercise. For sure it is impossible to reverse aging, but eating well and exercising for at least 30 minutes a day makes sure that you stay healthy and strong and don’t have to worry about obesity, heart disease, high blood pressure, high cholesterol, type 3 diabetes and other ailments that affect hundreds of millions of people in the developed world.
If you haven’t exercised for a long time, it’s time to get started now! Here are 3 exercises to get you healthier this year.
The squat is called as the “King of Exercise” and it is for good reason. Squats work out the thighs, glutes and core and are perfect bodyweight exercises – that makes you work against the weight of your own body. You can perform squats without dumbbells or barbells, but it would be more effective to perform squats with resistance such as dumbbells, barbells or a stability ball.
To get started with a squat, stand with your feet shoulder width apart and toes turned outwards. Lower yourself by bending at the knees and slightly at the hips, while keeping your back as straight as possible, as though you are sitting on an imaginary chair behind you. Raise yourself up and stand up straight. That’s one rep. Perform 3 sets of 12 reps.
Pushups are the most powerful exercises ever designed. They build strength, stamina and power. Pushups are a perfect workout for the abs, shoulders, arms and the chest. We don’t have to go into detail about how pushups are performed – they are the most common exercises, so most of us will have done them at some point. Just make sure that your body forms a straight line and your hands are not more than shoulder width apart as you perform a pushup. Do 3 sets of 12 pushups.
Bicycle crunches are really easy to perform, but are very effective at working the abs, hips and obliques. To perform a bicycle crunch, lie with the back on the floor; place your hands behind your head and neck for better support. Now pull in the abs, bend the left knee towards the chest, crunch up and twist, touch the knee with your right elbow. Now without stopping, lower the left leg back to the floor and repeat the movement with the right knee and left elbow. Do this as often as you can without resting. Breathe steadily as you perform the bicycle crunch.