Top 5 Fitness Exercises to Keep Your Body Healthy

Fitness exercise entails regular physical activity to maintain good health in your body. Fitness activities increase endurance, help shed excess weight, and maintain an ideal body composition. They can even lower heart rates and blood pressure!

Exercise strengthens bones, muscles and joints. Find activities that fit with your schedule and are enjoyable – exercises will only strengthen them further!

Jumping Jacks

Jumping jacks are an effective and simple exercise that can make a substantial impact in your fitness regime. Their dynamic full-body movements engage multiple muscle groups at the same time while improving balance, coordination and endurance – they even count as high-impact plyometric exercises which combine cardio with resistance training!

For the classic jumping jack exercise, stand with feet together and raise arms overhead as though clapping seal flippers. When ready, jump and spread legs before raising arms overhead again before jumping back up and back to starting position for multiple repetitions of this movement. Repeat as desired until desired repetition count has been met.

Variations of jumping jacks can be used to increase difficulty and challenge different muscle groups. You could also add weights for an added challenge.

Jumping jacks are considered lateral exercises, targeting hip muscles in ways not typically targeted during traditional exercises such as running or walking. Jumping jacks also help increase flexibility in both hips and shoulders to lower injury risks.

High Knees

High knees are an effective lower body exercise that also targets core muscles. When performed at the appropriate pace and form, they can improve balance, speed, and coordination while working quadriceps, hamstrings, and hip flexors; additionally arms play an essential role in helping maintain equilibrium and controlling movement (2).

Start slowly when performing high knees, gradually speeding up as your strength builds up. Always perform this exercise on a safe surface, taking time to breathe through each movement (3)

Though often neglected, high knees are an effective cardio exercise that can be performed anywhere. Ideal for improving running technique and form, high knees can also be included as part of higher intensity workouts to raise heart rates and burn more calories. Furthermore, their broad scope targets the entire leg – quadriceps, hamstrings, hip flexors and calves.

Crawling

Crawling was your primary mode of forward movement as a baby, yet remains one of the most neglected and underutilized fitness movements today. Integrating crawling patterns into your workouts will strengthen all areas of your body while providing cardiovascular exercise that keeps heart rates elevated and minds active.

There are various crawling exercises, from traditional bear crawls and their variations such as the lizard crawl. Both movements provide great arm strength and shoulder stability exercises; the latter also trains your hip extensors and erector spinae in an anti-rotation capacity – something particularly helpful for athletes competing in sports that require them to resist rotational forces.

If you want to elevate your crawling game, try adding a mini band as resistance for extra intensity and feedback if your legs take too large of steps. Not only will this boost intensity but it will also provide feedback if they take too big of steps with each step taken.

Crab Walk

Think back to elementary school gym class and you may recall young students crawling around on their hands like crabs, while smart physical education teachers recognized that such movement created coordination and total body strength that are crucial elements for athleticism.

Crab walks are an effective total body exercise, working your legs, core and shoulders while improving balance and agility as well as increasing heart rate and burning calories.

Roser recommends including crab walks in your routine to improve balance and build shoulder, arm, chest and back muscles. They can be performed anywhere with sufficient space. To do this exercise, sit on the floor with knees bent, feet flat and palms on floor behind hips firmly placed – then “walk” backwards by using right foot while moving left hand in an “exergy cycle of 10 to 60 seconds.

Make this movement even more challenging by placing a resistance band across your feet at shoelace level; according to a 2018 study, placing such bands near the feet increased gluteal activation more than having them near ankles or knees.

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