Daily Exercises To Stay Fit

The demands of today’s time-starved life have become the reason many of us ignore our health. A simple mantra for sustained health and vitality is to include some amount of physical exercise into each day.

Exercising regularly helps us stay fit by increasing our endurance, strength and flexibility. When we are physically active, we also feel more confident about ourselves, putting us in a happy and positive frame of mind.   

Doing these exercises without fail should become a non-negotiable part of your day. They will get you fit, active and prepare you physically and mentally to take on whatever challenges or surprises that the day has in store for you.

1. Push Ups

   Push up is a classic full body workout that builds strength and endurance, especially in your core muscles and lower body. 

• Get into a plank position with your body in a straight line off the floor.
• Feet should be together with toes mounted firmly.
• Place your arms in line with your shoulders and roll your shoulders back.
• Bend your elbows, pressurise your hands, lower yourself to touch the mat or floor.
• Immediately lift up to original plank position.
• Try to do at least two sets 10 reps to begin with.    

2. Lunges

   Lunges are another great exercise for your daily routine. It gives your legs a good stretch and strengthens your hamstrings, quadriceps and gluteus muscles.

• Stand straight then bend your right leg and push the left leg straight back without bending the knee.
• Mount the toes of your left leg.
• The right leg in front should be bent to make a square such that the knee is in line with your ankle.
• Stretch completely and get both your buttocks in line with each other.
• Keep your hands on your hips or better still raise them straight above your head once you achieve the balance.
• Do the same with the other leg.
• Aim to complete reps of 10 lunges on each leg and gradually increase to 15. 

3. Spot Jogging

   Spot jogging is a good cardio exercise that you can easily fit into a daily exercise routine at home. It improves your cardiovascular fitness to keep you fit and energetic.

• Stand straight and lift each leg up alternately while standing at the same spot.
• Swing your arms as you do so.
• Raise your knees as high up as you can to get maximum benefit of this exercise.
• Try doing 30 spot jogs in a minute.

4. Box Jump

   Doing box jumps will build and strengthen your core, butt and leg muscles. Use a plyometric box with a less than six-inch height if you are a beginner.  

• Stand back six to eight inches from the box.
• Bend your knees slightly and push your body weight on the balls of your feet.
• Jump onto the centre of the box and jump back immediately to return to your original position.
• Be sure to land firmly and softly on the balls of your feet and don’t lock your knees.
• Start with two sets of 10 reps and increase frequency and intensity gradually.

5. Squats

   The squat is a useful daily exercise to strengthen the calf, thigh and also tone your butt.

• Stand with your feet slightly more than hip width apart.
• Outstretch your arms in line with your shoulders in front of you.
• Bend your knees and squat by lowering your body as if sitting on a chair.
• Push your body weight back, stay in the position for 5 seconds and return to the original position.
• Start with two sets of 10 reps and work your way up in frequency and intensity.

Once you get into a routine of exercising every day you are sure to notice a positive difference in your energy levels, mood and will be able to stay fit and active without experiencing fatigue even during long, demanding days at work.

While exercising daily is a good way to stay fit and healthy, it is also important to be prepared for an unforeseen emergency. This is where health insurance kicks in to safeguard your finances should a medical emergency strike. You should buy a health insurance plan that can give you maximum benefits such as cashless hospitalisation cover at network hospitals, critical illness cover, pre and post hospitalisation expenses coverage, lifetime renewal and 24x7 call assistance. Compare plans and insurers online and purchase health insurance from a reputed insurance company that meets your requirements.

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