Basic Body-Weight Exercises You Can Do Right Now

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It doesn't really matter what kind: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise....
03/11/2023

It doesn't really matter what kind: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories because it gets you moving in all directions. Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun, you might not notice you're doing exercise.

Much of the benefit of this sport comes from the walking: an average round is more than 10,000 steps, or about 5 miles! ...
03/11/2023

Much of the benefit of this sport comes from the walking: an average round is more than 10,000 steps, or about 5 miles! In addition, your swing uses your whole body, and it requires good balance -- and calm focus. If you carry or pull your clubs, that's even more of a workout. But even using a cart is worth it. You're still working your muscles and getting in steps along with fresh air and stress relief.

Racquet sports, including tennis, squash, and badminton, may be particularly good at keeping you alive longer and for lo...
03/11/2023

Racquet sports, including tennis, squash, and badminton, may be particularly good at keeping you alive longer and for lowering your chance of dying from heart disease. Playing tennis 2 or 3 times a week is linked to better stamina and reaction times, lower body fat, and higher "good" HDL cholesterol. And it builds bones, especially in your arm, low back, and neck. Play doubles for a less intense, more social workout.

You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them ...
03/11/2023

You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them hurt), and the water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you're not likely to overheat. The moisture helps people with asthma breathe. Water-based exercise improves the mind-set of people with fibromyalgia.

This is especially important if you haven't been exercising for a while or when you're starting some new activity that y...
03/11/2023

This is especially important if you haven't been exercising for a while or when you're starting some new activity that your body isn't used to. Begin with 10 minutes and gradually ramp up how long, how often, or how intensely you exercise. Need motivation? Track your progress, either on your own or with an app or online tool like the National Institutes of Health's My Go4Life.

To do one of these, lie flat on the floor, lifting your pelvis off the ground while keeping your knees bent and your fee...
01/11/2023

To do one of these, lie flat on the floor, lifting your pelvis off the ground while keeping your knees bent and your feet flat. It makes your posture better and strengthens the muscles in your buttocks and core. Don't forget to keep breathing while you're doing this. Try not to lift your shoulders or upper back off the floor.

As the name suggests, this exercise has you imitating the movements you might make as you climb a mountain. These can be...
01/11/2023

As the name suggests, this exercise has you imitating the movements you might make as you climb a mountain. These can be a great warmup to a workout or a powerful exercise to practice all on its own. You'll work your legs, core, triceps, and shoulders, but almost every muscle group will get some use, all the while including cardio. Mountain climbers also encourage your body to move in ways you don't usually move.

Planking -- an exercise where you hold your body up parallel to the ground -- is a very versatile exercise with plenty o...
01/11/2023

Planking -- an exercise where you hold your body up parallel to the ground -- is a very versatile exercise with plenty of benefits. If you're looking to strengthen your core, the plank is definitely for you. Core work can help with lower back pain. It'll also ease stress on your spine, which can help improve your posture. You'll get more flexible and gain balance, too.

They're perfect for making yourself more flexible and building lower body strength. You'll make your lower body and hips...
01/11/2023

They're perfect for making yourself more flexible and building lower body strength. You'll make your lower body and hips more mobile. The main muscles you use are the big ones in your leg, like your quadriceps, hamstrings, hip adductors, and gluteus maximus. Be careful not to put too much weight on the balls of your feet. Squat as low as you can without feeling any pressure or pain in your knees. As your strength increases, you'll be able to go lower.

This might be the most well-known body-weight exercise. You'll use your triceps and chest muscles the most, since you're...
01/11/2023

This might be the most well-known body-weight exercise. You'll use your triceps and chest muscles the most, since you're pushing up your body weight. At the same time, your deltoids -- the muscles in your shoulder -- support your arms' movement, and your abdominal muscles work to keep your core tight. Don't let your hips or back dip down or arch up. Make controlled, smooth movements.

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