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Daily Bodyweight Movements For A Healthier Lifestyle

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There are many reasons why it is important to move your body every day. Physical activity has been shown to have numerous health benefits. That includes reducing the risk of chronic diseases such as heart disease, stroke, and type II diabetes mellitus.

Regular physical activity can improve your body weight and muscle, bone, and joint health. It can help boost your overall health, mental health, energy levels, and heart rate.

Are you thinking you don't have time for a formal workout at the gym? Don't worry. There are plenty of ways to target major muscle groups and improve your physical capacity through exercise.

You can take a brisk walk during your lunch break or do some yoga poses, push-ups, or jumping jacks. Performing simple burpees or taking the stairs instead of the elevator can make a difference too! But how do you effectively perform them to maximize the best results?

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IMPROVE YOUR HEALTH WITH DAILY BODYWEIGHT MOVEMENTS

There are many variations of simple bodyweight movements or workouts you can do every day. They target major muscle groups and improve cardiovascular health and wellness. They can also help you achieve your desired fitness level.

Some prime examples of high-intensity interval training include burpees, squats, and lunges. You can do these basic movement exercises in the comfort of your home with no equipment. You just have to keep a proper form at all times.

BURPEES

Burpees are a great full-body workout that can help improve your heart rate, shoulders, arms, and chest. There are different types of burpees:

Full burpee
Standard burpee
Original burpee
Tuck-jump burpee, and
Four-count burpee.

But, how many burpees do you need to execute? For starters, a few burpees would do.

How to perform it:

Stand with your feet forward and shoulder-width apart.
Lower into a squat position.
Place your hands on the floor in front of you.
Kick your legs back so you are in a push-up position.
Do a push-up, then jump your feet back to the squat position.
Stand up, stay steady, and perform the same exercise.

BOX JUMP BURPEE

The box jump burpee is a more advanced version of the burpee. You should only attempt it if you are already comfortable with regular burpees.

How to perform it:

Start with a correct form in the same standing position as a regular burpee.
When you reach the push-up position, jump onto a box or raised surface.
Reverse the motion and jump your feet back to the squat position.
Stand up and repeat on the opposite side.

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SQUATS

Squats are another great bodyweight exercise that targets the lower body. They also strengthen your hips and knees. There are different types of squats:

Squat thrust
Sumo squat, and
Squat jump

HOW TO PERFORM IT:

To do a basic squat, stand with your feet shoulder-width apart.
Perform a squatting position by lowering your hips back as if going to sit on a chair.
Keep your chest up and your weight in your heels as you descend into the squat.
Once your thighs are parallel to the ground, press through your heels.
Breathe as you return to the starting position.

JUMP SQUAT

You can also try the jump squat. It's another advanced type of squats. Only try it if you're in a good form and comfortable with regular squats.

How to perform it:

Stand with your feet shoulder-width apart.
LOWER YOUR HIPS BACK AND DOWN INTO A SQUAT POSITION.
JUMP STRAIGHT UP INTO THE AIR, THEN LAND SOFTLY BACK INTO THE SQUAT POSITION.

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LUNGES

Lunges are a great exercise for toning the legs and glutes.

HOW TO PERFORM IT:

Stand with your feet together as if you’re ready to do a plank position.
Step forward with one leg and lower your hips. Go until both knees are bent at 90-degree angles.
Keep your front knee over your ankle. Make sure your back knee doesn’t touch the ground.
Press through your front heel and push up to return to the starting position.
Repeat with the other leg.

REVERSE LUNGE

Aside from the standard lunge, you can try the reverse lunge. It targets the hamstrings, glutes, and other important lower body muscles.

HOW TO PERFORM IT:

Stand in correct form with your feet together.
Step backward with one leg and lower your hips. Lower your body until both knees are bent at 90-degree angles.
Keep your weight on your front heel as you lunge backward.
Press through your heel to return to the starting position.
Repeat with the other leg.

These are simple bodyweight movements you can do to improve your health and wellness. Consult your doctor before starting any new exercise routine.

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FREQUENTLY ASKED QUESTIONS

Daily bodyweight movements improve flexibility, strength, and cardiovascular health, while promoting functional fitness and aiding weight management.

Aim for at least 15-30 minutes of bodyweight exercises daily to reap the benefits of improved fitness and overall well-being.

Yes, bodyweight exercises burn calories, build muscle, and increase metabolism, supporting weight loss when combined with a balanced diet.

Yes, bodyweight exercises can be modified to accommodate all fitness levels, making them accessible and effective for beginners.

You can perform a variety of bodyweight exercises at home, including squats, lunges, push-ups, planks, burpees, and yoga poses, requiring little to no equipment.