8 Exercises to add your daily workout routine
At some point in our life, we must all have discovered that daily exercises have a lot of benefits.
We may have discovered this from the different articles on the internet. Or probably we have a personal experience of the benefit of daily exercise.
Whatever your source is, the truth remains that a daily workout routine has tremendous benefits.
However, the problem arises when we try to choose the exercise to add to our daily workout routine.
They are so many different exercises to choose from but the question is “what do we choose and why should we choose it”.
In this article, we will discuss 10 different exercises that you should consider.
The benefit of this exercise will be highlighted. However, before we discuss these different exercises let’s consider some factors that will be relevant in helping you compile your daily exercise routine.
Three factors to consider when choosing a daily workout routine
There are certain factors that should be considered when compiling a daily workout routine.
However, most beginners in the fitness world are not aware of this.
Therefore they randomly pick any kind of exercise without considering these factors.
The decline in completing our daily workout routine is a result of negligence to these factors.
Humans differ globally, therefore what works for individual A might certainly not work for individual B.
Before choosing an exercise, it is advisable to understand your choices and abilities.
Ask yourself certain questions like;
“what is my endurance level?
how long can I engage in this exercise?
would I get bored performing the same exercise all year long?”
These neglected questions are a major reason why so many people are unable to complete their daily workout routine.
They fail to take into consideration their personal preference. If you want to build up your daily exercise routine.
Ensure that you consult yourself first.
This is not a military task and certainly not a rigid constitution that needs a 2/3 majority vote before it can be amended.
I personally find it boring to engage in a particular series of exercises for one month completely.
It gets boring and extremely routine. Hence, there’s no fun to it.
If you want to build a daily workout routine, I encourage you to pick up 10 to 15 exercises.
Then mix it up, if your jogging, squatting and engaging in push-ups on Monday.
On Tuesday skip the squats and replace it with skipping, lunges and abdominal crunches.
When your exercise routine is a little bit spontaneous you feel more energized and motivated to engage in a daily workout routine.
Be more focused on staying healthy
It’s not wrong to wish to lose some pounds.
However, sticking with this thought in your head can be disappointing sometimes.
There’s a possibility that your focus on weight loss can actually prevent you from completing your daily routine.
For instance, if you decide to workout to lose weight. On the first day, you check your weight after your first work out session and discover that you have lost some pounds.
This can Simply be water weight which can be lost while working out.
Coming back to check your weight the next day might be frustrating and disappointing.
There are certain people who add more pounds when they are stressing out.
If you’re one of such people, there’s a possibility that instead of losing weight you might gain extra pounds.
However, when your mindset is simply to stay healthy you might lose weight much easier.
There are so many people who complain about their inability to consistently engage in their daily workout routine.
The factors listed above are factual and responsible for those days you completely feel incapable of performing a single squat.
Make a choice to be flexible and aim for the overall well-being of your entire body.
Exercises to add to your daily workout routine
The exercise chosen will be more focused on the overall body health and fitness. Although they target specific muscles in the body.
I don’t need to explain what walking is or how to engage in it.
Walking is a good alternative to running that targets major muscles in the lower limbs. i.e. muscles of the thighs and legs including the hamstrings and gastrocnemius muscles.
Walking is also linked to overall fat loss I.e it can facilitate weight loss.
Can you believe that?
Something we do regularly is actually helpful in weight loss.
However, the sad truth is, people are driving, cycling and using the elevator. Hence we can’t really count the daily movement we do as it is quite minimal.
Research advises everyone to take at least 10,000 steps daily. However, the reality is, most people barely make 3000 to 5000 steps daily.
Walking is a great exercise as anyone can easily add it to their daily workout routine.
Since technology has made it easier to move around without actually engaging our legs.
We have to make the decision to allocate at least 30 minutes of 24 hours walking.
If you want to add walking to your daily routine.
All you need are comfortable clothes and good running shoes.
You can also get a step counter to help you monitor the number of steps you make in a day.
One of the best cardio activities I love adding to my daily workout routine is “running”.
It is such a fun activity that leaves you feeling great but sweaty.
Running is a great alternative for individuals who feel like walking is too boring.
Or individuals who believe that there is no noticeable benefit to their overall health when they walk.
Running is a great cardio exercise that targets lots of major muscles in the body.
A lot of fitness experts and medical professionals constantly talk about the health benefits running proffers to the heart.
It is linked to a reduction in high blood pressure which is a risk factor for certain heart related diseases.
Running can also help to relieve stress which is a major cause of so many mental problems.
There are right and wrong ways to run.
It is important that we have a clear knowledge of these to avoid making exercise mistakes.
However, you should note that you do not have to run extremely fast or too slow.
Put on your running shoes and begin your day with this great cardio exercise.
These two exercises are outdoor exercise that requires more space to be performed.
Most people get frustrated just remembering that they need to be outside to perform their daily routine.
Therefore the next exercises will be strictly focused on exercises you can perform from the comfort of your home.
I constantly recommend this exercise to people who hate boring exercise routines period.
It is a great exercise that should be engaged in alternatively
I.e you do not have to engage in the exercise every other day. How exciting is that?
Not only is lunges an alternative exercise, but it is also a full body exercise that targets muscles of the gluteus, legs as well as the abdominals.
There are different variations of lunges. Wow!! Not only is it an alternating exercise but you can alternate with the different forms of lunges.
How to perform a basic lunge
- Stand erect with feet shoulder with apart, place your hands by your side. This is the starting position.
- Put your right leg forward, slightly bend your right leg at your knee.
- Don’t let your knee extend past your food
- Return to the starting position and alternate your legs.
- Repeat’s 8 to 10 times for three sets
Lunges is a great exercise to add to your daily workout routine.
Try to keep your back in a natural position when you engage in lunges. Ensure that you get comfortable with the exercise before the introduction of weights or other complex variations of the exercise.
This is quite a popular exercise in the fitness world. The exercise fame can be traced to the benefit it adds to the gluteus muscles.
You definitely do not want to skip this particular exercise while creating your daily workout routine.
The benefit of squats are quite exciting, not only do they help to burn calories.
They also help to tone muscles of the core, hips, legs and thighs.
Most people make certain mistakes while performing squats.
It is important to understand the basic form of any exercise before engaging in the variations that comes with it.
Squat is a very flexible exercise that can be performed anywhere. it doesn’t really require special instruments or shoes.
How to perform a squat
- Stand Erectly, spread your feet apart a little bit further than shoulder width. This is the starting position.
- Place your arms at your side
- Bend your knees like you want to sit down, ensure that your chest remains straight.
- Your hips should be pushed backward, also ensure that you engage your core.
- You knees should not be bent internally or extended past your feet.
- Bring your hands forward in a position you feel comfortable with.
This is one of the most common yet very effective exercise. It is a great daily exercise that targets the muscles of the core, back as well as the legs.
The popular saying that “less is more” is applicable to this particular exercise.
It doesn’t require any outrageous positioning.
Yet it is a contemporary exercise that yields substantial evidence when an individual engages in it.
This is a full-body workout that also impacts smaller muscles in the body like the muscles in the arms and forearm.
Just like squat and many other indoor exercises. It does not require the use of any special equipment. It is a simple but beneficial exercise with global beneficial results.
How to perform push-ups
- Get on your fours(hands and knees) then slowly extend it to a lying position.
- Your core(abdomen) should not touch the floor. Your body should be supported by your hands and feet.
- This is a basic plank position. However, for push-up, you actually need to move upwards and downwards.
- To move downward you need to bend your elbow, then lift yourself upwards by extending your elbow.
- Ensure that you engage your core during the procedure. Also, avoid accepting too much strain on your neck.
- The major movement is focused on your elbow. You can place the mat on the floor to reduce friction.
If you are searching for a daily workout exercise to target the muscles of your core.
Search no more as planks are one of the best exercise you can think of.
Not only does this exercise helps to tone the muscles of the core, it also prevents strain on the back.
There are also different variations of planks.
However, it is also important to understand the basic forms before extending to more complex and tasking form.
How to perform a basic plank
- Begin on your fours then extend to a lying position. This is the starting position.
- Keep your back straight and your neck in a neutral position. Don’t place your core on the floor.
- Your bodyweight should be supported by your hands and toes.
- Hold this position not your breath for 20 to 30 seconds. Most people make the mistake of holding their breath this is wrong.
- Return to the starting position and repeat the process.
Planks are just like push-ups you can define plank as a static push-up and push-up as a dynamic plank.
Both exercise targets the muscles of the core, backhand as well as the thigh. These are great reasons to consider including them to your daily workout routine.
This is one tasking exercise that requires focus, precision and overall body strength.
It can easily pass as a cardio exercise however it is also a full body exercise. As it targets many important muscles in the body.
Cardio exercises are great for the health of the heart.
Also, as muscle building exercises, burpees also help to tone and build up major muscles of the body including the arm cause and legs.
How to perform burpees
- Begin in a standing position with your feet shoulder-width apart.
- Place your hand in front of you and slowly bend your knees to engage in a squat.
- Once your hands touch the floor, extend your leg backward into a push-up position.
- Elevate your waist then bring your feet towards your palm. Then jump up.
- Standing erectly, raise your arms above your head and jump.
- Return to start position and repeat.
The butt bridge exercise is also known as the glute bridge. It is an exercise that targets the muscles of the lower extremities including the quadriceps and the gluteus.
The exercise is quite common among the female population. This is a very smart move ladies!!
Despite the myths surrounding this exercise, it is an exercise for both males and females alike.
How to perform butt bridge
- Begin by lying on the ground, keep your legs straight and your knees bent with your feet firmly placed on the ground.
- Put your palms on the ground.
- Exert pressure on your heels while raising your hips upward. Ensure you engage your core.
- Hold the position for few seconds, return to starting position then repeat for 8 to 10 times.
Daily exercises provide our body with a lot of benefits ranging from;
- Reducing the risks of cardiovascular diseases
- Muscle development
- Weight loss
- Muscle tone
- Relieving stress.
This and more are the amazing benefits of a daily workout routine.
Don’t forget that you need to make a decision on the exercises you believe are favorable to you.
The exercise listed in this article is barely a tenth of the surplus exercises available in the world.
Alternating is the key, you don’t want to feel bored by your daily exercise routine.
You need to wake up and feel energized to actually achieve the daily exercise routine.
Be kind to yourself, the fact that you missed a day or two doesn’t mean you are extremely lazy or a loser.
It take things 29 days to form a habit. Just be patient with yourself and tackle your workout routine a day at a time.
Search for what works perfectly for you and include it to your daily workout routine.
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