A sedentary lifestyle increases a person’s risk of diabetes, heart disease, and other chronic and debilitating medical conditions. That’s why exercise is a must, and there’s no doubt that full-body exercise will greatly benefit your health. While no single exercise works for every muscle, full-body exercises work your core, your lower body, and your upper body. That being said, what are the best exercises for the whole body?
In this article, you’ll learn the best workouts for your whole body so you can apply them and attain fitness and good health.
1. Brisk Walking
For older adults, brisk walking can help exercise the whole body. Brisk walking for 20 to 30 minutes a day is a great aerobic activity that increases the respiratory rate or breathing and heart rate. For younger adults, combining brisk walking with muscle-strengthening exercises may further benefit the body.
If you frequently feel tired working out, you can increase your energy levels by taking supplements. Transparent Labs is a good source of energy-boosting and endurance supplements that can help you feel more energized even when you’re under intense workout.
2. Running and Cycling
These two aerobic activities can increase muscular endurance and strength. Incorporate high-intensity interval training (HIIT) into running, cycling, or any aerobic exercise can further exercise most of your body parts.
One type of running can be done via sportsart treadmill, which is a great alternative to running outdoors when the weather is harsh or when your community is under quarantine or lockdown due to the COVID-19 threat. Like outdoor running, a treadmill can exercise your whole body, too.
To fully benefit from this workout, check the following tips when running on a treadmill:
- Warm Up: Make sure to perform warmup exercises before running on the treadmill, such as stretching. A good warm-up routine can increase your heart rate, sending oxygen to the muscles to raise their temperature.
- Know Your Treadmill: One way to maximize your treadmill is to know the features of this exercise equipment. Most treadmills have a heart rate monitor, a calorie burn calculator, speed display, and pre-set workouts.
- Set A Slight Treadmill Incline: The incline of your treadmill must be set between one to two percent, mimicking a gentle uphill that simulates outdoor running. The incline can be gradually increased in accordance with your comfort levels.
3. Stair Climbing
Stair climbing is a type of physical activity that doesn’t require any equipment or training. Climbing stairs burn more calories as compared to walking and running since it engages your abdominal muscles, stimulating all organs, activating the spine, and reducing the risk of injuries.
Here are the following benefits of climbing the stairs every day:
- Lose Weight: Climbing stairs for 30 minutes every day will gradually help you lose fat.
- Improve Cardiovascular Health: Stair climbing increases good cholesterol or high-density lipoprotein (HDL) and improve blood circulation.
- Increases Muscle Strength: This vertical exercise can help push down your entire body, increasing hip, leg, and thigh muscle strength.
Pushups build upper body strength, specifically the triceps, biceps, and pectoral muscles. Also, pushups strengthen the core and lower back, engaging the abdominal muscles. Doing pushups daily can be effective in working out your whole body.
Check the following tips when performing pushups:
- Your back should be straight with an engaged core.
- Keep your butt down, not lifted.
- Do not arch your back or allow your body to sag down. Make sure that your body forms a straight line.
Swimming is considered a full-body workout since you’ll be using all of your muscles. It’s also a great way to flaunt your favorite swimwear. Whether you do butterfly or prefer a gentle breaststroke, at least 30 to 45 minutes of swimming can help improve your general well-being.
The following are the other benefits of swimming:
- Regular swimming can lower your stress levels, improve your sleep, and reduce anxiety.
- A gentle swim burns more than 200 calories in half an hour, which is twice as walking.
- Swimming is a great way to stay active if you have an injury because the water supports body weight.
This lower body exercise, which is performed by sitting down and rising, can benefit the whole body, stimulating several muscle groups, such as the quadriceps, hamstrings, and glutes. Also, it stimulates the abs, lower back, and calves.
You can try squats in a chair. Using a chair allows you to easily bend your knees at a 45-degree angle before sitting down. You can go as low as you can as long as you don’t feel any knee pain. Focusing on sitting with your glutes help prevent your knees to go over your toes, protecting your knees.
Burpees are an ultimate full-body exercise usually performed by football teams and CrossFit practitioners. This exercise routine will test one’s aerobic and strength capacity.
With each repetition, burpee works your arms, chest, front deltoids, abs, thighs, and hamstrings. Thus, burpees are an effective exercise for endurance and conditioning.
8. Bench Press
Bench press works out the shoulders, the chest, and triceps. Build these muscle groups by trying to perfect movement and become stronger at it.
Check the following points to remember when doing bench press:
- Keep a tight bar grip at all times, which equates to more tension in your lower arms, chest, and upper back.
- Throughout the movement, keep your chest in thoracic extension or up.
- Tuck your elbow and then end it up at a 45-degree angle from your side.
- Take a deep breath while unracking the weight and hold it.
- Pull the bar apart and row the weight down the chest.
- If ever you touch your chest, you need to place your feet downward. After which, reverse the movement.
- The elbows should be locked out without losing thoracic extension and arch.
Full-body exercises include push up, squat, bench press, and burpee. Other exercises that can help strengthen the body include stair climbing, walking, running, and cycling. Aerobic and muscle-strengthening exercises help improve cardiovascular health, respiration, and immunity. Trying any of the above-mentioned workouts will help you attain your fitness and health goals.