Regular exercise helps strengthen the heart, lower blood pressure, and improve circulation. It can also help prevent or manage various health conditions, including heart disease, diabetes, and certain types of cancer.
Exercise helps control weight by burning calories and building muscle mass. Weight-bearing exercises are known to help increase muscle mass and bone density, reducing the risk of osteoporosis and fractures.
Physical activity stimulates the production of endorphins, which are natural mood lifters, helping reduce feelings of stress, anxiety, and depression. Regular exercise improves stamina and endurance, making daily activities easier and less tiring
3 sets of 10-12 reps Focus on proper form, keeping your back straight and knees in line with your toes.
3 sets of 10-12 reps Use a challenging weight while maintaining proper form, keeping your back flat and engaging your core.
3 sets of 10-12 reps per leg You can do forward lunges, reverse lunges, or walking lunges to target different muscles.
3 sets of 10-12 reps Use a barbell or resistance band for added resistance, focusing on squeezing your glutes at the top of the movement.
3 sets of 12-15 reps Use a step or platform to increase the range of motion and challenge your calves.
3 sets of 10-12 reps Modify as needed (e.g., on knees) to maintain proper form.
3 sets of 10-12 reps Use dumbbells or a barbell, keeping your back straight and core engaged.
3 sets of 10-12 reps Use dumbbells or a barbell, pressing the weight overhead while keeping your core tight.
3 sets of 10-12 reps Use a pull-up bar or lat pulldown machine to target the back and biceps.
3 sets of 10-12 reps Use dumbbells or a barbell, keeping your elbows close to your sides.
3 sets of 10-12 reps Sit on a bench with back support, hold dumbbells at shoulder height with palms facing forward, press them overhead until arms are fully extended, then lower back to the starting position.
3 sets of 10-12 reps Stand with a dumbbell in each hand, arms at your sides, lift the weights out to the sides until your arms are parallel to the ground, then lower back down slowly.
3 sets of 8-10 reps Stand with a dumbbell in each hand, palms facing your thighs, raise one arm in front of you to shoulder height, then lower it back down and repeat with the other arm.
3 sets of 10-12 reps Sit on a bench with back support, hold dumbbells at shoulder height with palms facing your body, rotate your palms away from you as you press the weights overhead, then reverse the motion as you lower the weights back down.
3 sets of 10-12 reps Hold a barbell or dumbbells in front of you with palms facing your body, lift the weights to your chin, keeping them close to your body, then lower back down slowly.
