10 Exercises to stay Fit and Healthy.

A pair of shoes is all the equipment you really need.It’s simple, free and one of the easiest way to get active, lose weight and become healthier.It helps to you stay trim,maintain blood pressure,lower the risk of chronic diseases. A lot of studies have shown that walking physical can improve memory and resist age-related memory loss.Keep increasing  your distance to slowly like 1000 steps a day. Swimming : It is a perfect exercise and overall workout for the body..Having a swim is relaxing,fun and gentle on your joints and muscles. You can  keep going for a long time than running and It has tremendous benefits and  is a perfect overall body workout in a short time. 4.Squats :The upper and lower movement of your back strength’s  hips and buttocks, quadriceps.There are many types of squats to perform.The simple form of squat is described below Keep your back straight, feet spread apart about shoulder length with both arms extended and knees over the ankles.Slowly,go downward with your butt and  just then return to your original standing position gradually. Push-ups : It is a classic  exercise to increase your muscle strength,it triggers HGH production to accelerate  muscle growth.You can start by spreading your fully extended arms slightly more than shoulder width apart with their hands against an unmovable object Lunges : This exercise is back friendly which keeps your back straight and chest lifted which involves less risk of back strain.It works in same muscle group as squats.   Crunches : This simple  exercise is used for tummy flattening purpose and to  tone, define, and strengthens the abdominal muscles. First rest on your back  with your feet flat on the floor and your head resting in your palms.Now move your head, neck,shoulders, and upper back off the floor. The Plank : This static exercise  increases your endurance in your abs ,back and core. The simplest plank  is as follows. First,Lie on the floor facing  down and  place your elbows on the floor and slightly lift yourself up with their support. Your body should be straight from your head to your ankles, pull the abdominal muscles inside as tightly. 9.Bent-over-row : This  workout is done while standing and you should stand with your feet shoulder-length apart with knees bent and hips lean forward.Bend the pelvis forward slightly, contract the abdominal muscles and straighten the upper back.This simple workout reduces lower back pain.move  your hands straight down beneath your shoulders.This will help to build a strong back. 10.Yoga : Yoga is a combination of several exercises which makes you aware of your body’s posture, alignment and patterns of movement.The beauty is that it can be practiced anywhere and does not require any equipment.There are various yoga postures to be practised but simplest of all these is “SURYA NAMASKAR”. Regular exercise controls your weight and also improves your mood.It add’s a spark to your  Perform combination of some exercises like squats ,lunges,push-ups in a  set interval of 10 minutes or less depending upon your capacity.Performing  with a blend of  a variety of exercises is lot fun and exciting.

Swimming is a low-impact, full-body workout that improves cardiovascular endurance, builds muscle strength, and enhances flexibility. Its ability to burn calories while being gentle on the joints makes it a top exercise for overall fitness.

It is a classic  exercise to increase your muscle strength,it triggers HGH production to accelerate  muscle growth.You can start by spreading your fully extended arms slightly more than shoulder width apart with their hands against an unmovable object Lunges : This exercise is back friendly which keeps your back straight and chest lifted which involves less risk of back strain.It works in same muscle group as squats.   Crunches : This simple  exercise is used for tummy flattening purpose and to  tone, define, and strengthens the abdominal muscles. First rest on your back  with your feet flat on the floor and your head resting in your palms.Now move your head, neck,shoulders, and upper back off the floor. The Plank : This static exercise  increases your endurance in your abs ,back and core. The simplest plank  is as follows. First,Lie on the floor facing  down and  place your elbows on the floor and slightly lift yourself up with their support. Your body should be straight from your head to your ankles, pull the abdominal muscles inside as tightly. 9.Bent-over-row : This  workout is done while standing and you should stand with your feet shoulder-length apart with knees bent and hips lean forward.Bend the pelvis forward slightly, contract the abdominal muscles and straighten the upper back.This simple workout reduces lower back pain.move  your hands straight down beneath your shoulders.This will help to build a strong back. 10.Yoga : Yoga is a combination of several exercises which makes you aware of your body’s posture, alignment and patterns of movement.The beauty is that it can be practiced anywhere and does not require any equipment.There are various yoga postures to be practised but simplest of all these is “SURYA NAMASKAR”. Regular exercise controls your weight and also improves your mood.It add’s a spark to your  Perform combination of some exercises like squats ,lunges,push-ups in a  set interval of 10 minutes or less depending upon your capacity.Performing  with a blend of  a variety of exercises is lot fun and exciting.

Lunges strengthen the legs and glutes while also improving balance and coordination. As a functional lower-body exercise, they support everyday movements and help build muscular endurance.

Crunches target the abdominal muscles, helping to build core strength and stability. A strong core supports better posture and reduces the risk of lower back discomfort.

The plank is an isometric core exercise that engages the abdominals, back, shoulders, and glutes simultaneously. Its effectiveness in building overall core stability makes it essential for maintaining balance and preventing injury.