Daily Exercises
Everything in Moderation
If you pay attention to your health at all, there’s a good chance you’ve heard this advice before. It makes sense in many instances—mainly your diet—but the truth is that some healthy habits are much more effective when you do them every single day. One such example: moving your body.
While any movement is always better than none, there are certain foundational exercises that need to be performed on more than designated workout days, says Ann Phelps, D.P.T., a physical therapist at Athletico Physical Therapy in Chicago.
Why? Because that’s how you’ll get the results you want, from improving strength and mobility to building better balance to staying independent longer.
Below, Phelps shares the four most important exercises to add to your daily routine. You can do them at the gym or easily at home.
"Perform a few reps when you get out of bed in the morning, during a commercial break, or when you get up to move to another room in the house,” she says. And when any exercise starts to feel too easy, make it a little more challenging with the recommended progression.
As always, safety is key. If you have balance problems or injuries, talk to your doctor first about safe exercise.
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Phelps Recommended Four Daily Exercises:
1. Sit-to-Stand:
- Stand in front of a sturdy chair with your feet between hip- and shoulder-width apart.
- Position your heels about six inches in front of the chair, and extend your arms straight out in front of your shoulders. - Brace your core.
- Slowly bend your knees and push your hips back to lower your body onto the chair. - Pause, then press through the back two-thirds of your feet to stand up again.
- Aim for two to three sets of 10-30 reps (or until tired) per day.
- Avoid swinging your torso for momentum or using your hands to push back up.
- As you progress, consider lowering your body to a shorter chair or piece of furniture.
2. Aerobic Exercise:
- Engage in activities that elevate your heart rate and breathing, such as brisk walking, jogging, cycling, or swimming.
- Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
3. Strength Training:
- Use resistance bands, dumbbells, or bodyweight exercises to target major muscle groups. - Perform exercises like squats, lunges, push-ups, and rows. - Aim for two to three strength training sessions per week.
4. Balance Exercises:
- Stand on one leg for 30 seconds, then switch to the other leg.
- Practice heel-to-toe walking (like a tightrope) for several steps.
- Use a stability ball or foam pad to challenge your balance. - Incorporate balance exercises into your daily routine.
Four main exercises to stay healthy:
Try one of these ideas!
•Endurance. Endurance exercises improve the health of your heart, lungs, and circulatory system.
•Flexibility. Stretching can improve your flexibility to make everyday activities easier.
•Balance. Balance exercises help prevent falls and can help improve balance.
•Strength. Strength exercises can help you stay independent and prevent fall-related injuries.
Disclaimer: Remember to consult a healthcare professional or physical therapist before starting any new exercise program. Safety and proper form are essential for effective results. 🏋️♀️🌟
Source: 4 Daily Exercises To Do At Home - SilverSneakers. https://www.silversneakers.com/blog/daily-exercises-older-adults/.The 4 most important types of exercise - Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise. 7-Day Workout Schedule: An Expert’s Take – Forbes Health. https://www.forbes.com/health/fitness/workout-schedule/.