1. Side Leg Raises
They are a great exercise to strengthen muscles at sides of hips, thighs, lower back and buttocks. Stand up and hold on to a chair, for example, for better balance. You can be laying on the floor as well. Lift one leg out to the side, keep your back straight, and bend the other leg just a little bit for support. As with every exercise, don’t rush. Do all movements slowly. While you’re at it, do back leg raises. The method is the same, except you lift one leg behind you. Don’t lean forward though.
2. Walk heel-to-toe
How you walk is important for which muscles in your body are working and for overall energy efficiency. Walking heel to toe is, for humans, the most efficient way. It takes nearly twice as much energy to walk on your toes than it does to land on your heel. In addition to that, if you walk in the toes-to-heels way, then you’re reducing the amount your Achilles tendon stretches, and your soleus muscles (under the knee to the heel) don’t work as much.
3. Cardio exercises
Take you pick – walking fast, jogging, cleaning the yard, tidying up the house, etc. Just keep your body moving. Walking is one of the easiest ways to get more active. After all, we do it all the time. Studies have shown that walking on regular basis for about 30 minutes non-stop can reduce the risk of heart disease, type 2 diabetes, asthma, stroke and some cancers. Try to walk about 10,000 steps a day.
4. Toe and Chair Stands
These are a great balance workout (in addition to helping you build your muscle strength). Sit in an armless chair. It’s imperative to keep you back straight and your shoulders relaxed. Lift your arms so they are parallel to the floor and slowly get up. Then slowly sit down. Repeat 10-15 times and don’t use your hands while standing up or sitting back down. You can hold on to the chair for support when you’re doing toe stands. Stand behind it and slow raise your tiptoes. Remember to do all of the movements slowly.
Squats are many people’s favorite exercise for building muscle. They boost your lower body strength. Start easy and use a chair for support if you need. Keep your arms in front of you. Don’t extend your knees past your toes – very important! Stay in this position for a few seconds. Do this for a minute and don’t rush.
6. Raise Your Arms
Now that you worked on your lower body, focus on for upper body strength. The only way to build muscle is to do some type of resistance training. So add light weights or elastic bands. Stand or sit with your back straight and lift the weight above your head. Add some variety and raise your arms to the side. It’s good to do about 10-15 reps each session.
Aerobic exercises help people burn more calories, keep low cholesterol levels, and improve your heart health. It’s also one of those kinds of exercises that require you to step up your game with time. Start with 5-minute running 2-3 days a week to increase your heart rate. Gradually work towards being able to run for 30 minutes five days a week.
8. Bicep curls
This is another favorite exercise because it’s easy to perform anywhere with anything. You can lift traditional weights at the gym or bottles of water on your way home from the store. It’s important to do arm curls though because they will strengthen the muscles you need when you have to lift pretty much everything. Hold the weight at your sides, tuck elbows in and bend them as you lift the weight towards your chest.
They are not for everybody but you can adjust this exercises to you particular fitness level. Doing push-ups is very important because this one exercises alone works out your arms, shoulders and chest. Do two sets of 10-15 reps. If you really don’t like push-ups, that’s OK. But make sure you substitute it with another exercises using your body weight for resistance.
You can kill many birds with one stone (figuratively speaking) if your stone is swimming. It activates every muscle in your body. It’s perfect if you don’t like being sweaty because the water keeps you cool even though your heart rate is rising. You can swim for 20 minutes and enjoy the same health benefits as if you were running for 40-50 minutes. It builds endurance, muscle strength and improves cardiovascular fitness. Swimming is also cheap – all you need is a swimming suit. It can also be a lot of fun if you take your kids you friends with you.