10 Easy Daily Exercises to Stay Fit
Staying fit and healthy can seem impossible to do in our everyday lives if we let excuses like I’m too busy or I don’t have time get in the way of our well-being. The truth is, everyone has 10 minutes every day they can devote to staying fit and healthy, as long as they keep up these 10 easy daily exercises. You can do them right in your office (if your company allows it), at home, or even on your commute to work or school.
Breathing Exercise
Breathing deeply is a core component of yoga and calms your mind. Sit comfortably on a chair, with your hands resting in your lap. Take one slow deep breath while counting to four, then exhale slowly as you count to eight. Repeat until you’ve done it ten times.
Head Lift
Standing or sitting upright, gently pull your chin up towards your chest for several seconds. Then relax your neck muscles and let your head drop down naturally. Repeat 3 times. This exercise helps alleviate stress on your neck and shoulders, which is particularly important if you spend most of your time at a desk job!
Neck Stretch
Want a longer, stronger neck? Try gently pulling your head backward until you feel a gentle stretch in your neck muscles. Hold for 30 seconds and repeat. This stretch can be done anywhere—at your desk or even in bed before you go to sleep!
Wrist Stretch
If you spend a lot of time typing at your computer, then your wrists probably have some soreness in them. Give them a quick stretch every so often by holding one hand in front of you with your palm up and bending that wrist back as far as it will go. Hold for ten seconds, then repeat on the other side. To get even more flexibility out of your wrists, keep doing these stretches throughout the day.
Elbow Bend
Stand with your feet shoulder-width apart and place your hands on your hips. Bend at your elbows and touch them behind you as far as possible. Hold for one second, then straighten. Repeat. Do up to five sets of 15 repetitions each day after a workout or anytime you want to improve upper body strength.
Shoulder Shrug
This small exercise helps strengthen your upper body and also improves posture. Standing tall, place your hands by your sides and raise one shoulder up towards your ear. Hold for a few seconds, then release. Repeat on both sides before moving on to the next exercise. Do 3 sets of 12 repetitions each day.
Knee to Chest
This stretch is especially important for runners and anyone who sits in a chair all day. Roll up a towel or small pillow, and put it between your knees. Lean forward, until you feel a gentle pull on your hamstrings. Hold for five deep breaths, then release.
Knee Extensions
This exercise helps improve flexibility and is easy to do. Just lay on your back with both knees bent, one arm across your chest and the other holding onto your lower leg. With your free hand, hold onto a fixed object or weight above you while gently pushing down on your lower leg until you feel a stretch in both legs. Do several sets of 15 repetitions per day, alternating between right and left leg.
Push Ups or Squats
If you want a simple exercise that works your chest, arms, back and shoulders all at once, try a set of push-ups. A basic push-up is performed by lying down on your stomach with your legs together straight out behind you. Slowly bend your elbows and lower yourself down until you’re nearly in contact with the floor then push yourself back up. You can mix it up by doing other variations like using one arm at a time or putting your hands closer together or further apart. If squats are more up your alley (no pun intended), they work basically every muscle in your body including those not typically thought of as working while exercising: bones, ligaments, tendons and more. Start by standing with feet hip width apart and toes facing forward.
Hand.
This simple exercise is easy to do while sitting at your desk or even while watching TV. All you have to do is clench your hand into a fist and crack your knuckles by bending them backwards. Bend each finger back individually so that they make a small popping sound. You can also hold out each finger for a few seconds and then move on to another finger. This stretches out your fingers and improves blood circulation in them, which will help prevent pain from soreness later on. If you want, start with just two fingers at first so you can get used to doing it without causing any pain. Do it as often as possible throughout the day and remember that every little bit helps! Check out: Hand Cracks Exercise For Numb Fingers