We live in the modern world, busy schedules, 9 to 5 jobs to endless work, tight deadlines, most of our time we spend is sitting at our desk and by the end of the day we left out nothing but tired and going to gym is the last thing on our minds. We tell ourselves I will start tomorrow, tomorrow turns into weeks and eventually months. And before we even know our bodies start to feel achy and sluggish.
What’s the scary part?
Our lifestyle catches up with age, our muscles weaken, our mobility gets shortened, even making basic movements in our daily life gets hard, climbing stairs, moving sofas from your living room, cleaning ceiling, it all gets harder than it should be.
But you don’t need hours in gym, going to gym can leave you with a little pressure looking at all the fancy machines, but here you can perform these exercises at home so if you wanna move freely when you age these are 6 fundamental exercises you shouldn’t be skipping:
1) Squats for your fundamental fitness:
You can go nearly everywhere with strong legs. Squats help keep your foundation strong whether you’re carrying heavy objects or running to catch your bus. You might easily strengthen your legs, core and hips with squats which stimulate your natural movement when you sit or stand.
Starting squatting with your bodyweight 10 to 15 reps for 5 sets can be a great start.
squats will enhance your lower body strength, mobility and balance.
2) Push-ups for your upper body strength :
push-ups will target your upper body muscles like chest, biceps, triceps. Push-ups can be the best no equipment workout to strengthen your upper body
Start with 10 push-ups a day if that feels hard, you can try knee pushups.
3) Planks Key Stability for Daily Challenges :
Planks can be powerful when you hold a plank you generally target your core muscle, shoulder and even hips .
Planks might look simple but holding your body against gravity for minutes can be a task , not just it tones your abs but strengthens your core , stabilises and balances out your body.
Start with 30-50 seconds and build up gradually.
4) Rows and pull ups so you stand stall :
Living in a busy scheduled life we spend most of our time hunching over laptops, phones . This messes with our posture, to strengthen your back and shoulder, rows is the basic pulling exercise that might help .and
Pullups target your entire back, shoulder and biceps.
Use a resistance band against a door or a bar to pull it towards your chest start small and modify when you see progress .
5) Lunges for you everyday balance :
Climbing stairs, moving forward and bending down it all is mirrored by lunges ,it helps in balance, builds strength for both legs individually
To practice lunges Step forward with one leg, bend both knees and bend until your back knee hovers just above the ground. Push through your front heel to rise back up, then switch legs. Keep your chest lifted and core engaged throughout.
6) Deadlift and hinge for overall strength :
From picking up your groceries to lifting your kids, a strong back is essential to protect your spine as you age. Lifting and hinge movement is important to keep your muscle strong and healthy,
Starting with heavy weights is not a great idea, instead start with your bodyweight form balance and movement.
Conclusion
If you are someone who has just started over being conscious about their fitness .These are the 6 fundamental exercises that can give a great kickstart for a balanced and healthy self .
Frequently asked questions (FAQs)
Ques 1. Do I need any equipment to do these fundamental strength training moves?
Ans: No , most of the moves do not require any equipment. You can easily perform these moves at home without any fancy equipment, exercises like squats pullups pushups lunges require your body weight. However for moves like rows and pulls a resistance band is required.
Ques 2. Can I get strong just by doing body weight exercises at home?
Ans: Yes, it is completely true that you can get strong just by doing body weight exercises at your home. With just your body weight it is an absolutely amazing idea to build a strong foundation as you get stronger you can gradually increase your reps and sets.
Ques 3. Is this actually going to help me make my daily life better?
Ans: Yes, that’s very much the point. These are functional exercises your body needs to move well in daily life, not just gym moves. Performing them regularly will show you life changing results. From making your everyday life easier to painfree.
Ques 4. I get busy and tired after work. How can I find time for this?
Ans: We completely understand, It can sound like a heavy task but it’s not about spending hours you can always start small, start with less reps and perform 2 or 3 exercises, build a habit and consistency.
Ques 5. Are these exercises safe for beginners ?
Ans: Yes, each move mentioned above is beginner friendly as they are based on natural movements your body is already aware of. Theres no need to jump into perfect moves start slow, modify when needed and progress at your own pace.