Germany – Five simple exercises for health and longevity

Movement is life. But it’s not always possible to find time to integrate sports into your daily routine. Experts recommend doing a few simple exercises every day, doing mini-workouts that improve muscle tone and bring enormous health benefits.

Single leg stand

While you are standing, such as while brushing your teeth or doing the dishes, try standing on one leg. This simple exercise causes every muscle in the body to tighten due to the tension in the body. Balance is trained at the same time. Depending on your skill level, count from ten to thirty while standing on one leg.

Stand on your toes

Do you make coffee or prepare breakfast for your children? Use this time to your advantage. Stand on your toes and return to your normal position – this helps to work the calf muscles. To engage all the muscles in your legs, slowly extend your leg to the side or back until you feel tension. Stay in this position as long as you can.

Abdominal training in a sitting position

What to do if you have to sit at the table a lot? You can do a simple and discreet exercise. Sit on a chair, release your arms down, tighten your abdominal and torso muscles. Then lift your heels so that only your toes touch the floor. Slowly and maintaining body tension, lower again. Repeat this about 20 times.

Climbing stairs

Yes, they talk about it a lot, but the benefits of climbing stairs cannot be emphasized enough. Wherever possible, walk instead of taking the elevator. Climbing stairs works wonders! They improve physical fitness, help improve endurance, train the cardiovascular system, and also help burn calories.

Wall Squats

Another exercise that takes a couple of minutes is wall squats. You can do it, for example, while you are brewing coffee. It shapes your legs and especially your buttocks. How to make it? Stand with your back to the wall, feet hip-width apart, and slowly lower your body a few inches—as deep as you can sit. Tighten your core and abdominal muscles and hold the position for ten seconds. Repeat the exercise as many times as you can.

Neck and Shoulder Stretching

Very often, during sedentary work, the muscles of the collar zone suffer. What to do in this case? Turn your head left and right, tilting it forward and back. Then raise your arms up and squeeze them together, stretching your shoulder muscles.

Chair Squats

You have a long conversation ahead of you, use this time to work your leg muscles. Stand in front of a chair and lower your pelvis, bending your knees at a right angle, then return to the starting position. This exercise strengthens your legs and buttocks.

Leg stretching

An exercise that can be done even in the office. While sitting on a chair, extend one leg forward and try to touch your toe. This stretches the thighs and calves.

Plank

If you are alone in the office, or working from home and you have time to take a short break, do the plank. This exercise pumps up almost all muscles. Using your forearms and toes, lift your body so that it forms a straight line and maintain this position. This exercise strengthens the core, back and abdominal muscles.

These simple exercises will help improve and maintain physical health. Regular exercise helps prevent muscle tension, back pain and other problems associated with a sedentary lifestyle. Physical activity stimulates blood circulation and improves oxygenation of the brain, which helps improve concentration and productivity.

It is important to note that physical activity reduces stress and improves mood, as it promotes the release of endorphins – the hormones of happiness. Regular stretching and strengthening of muscles helps maintain flexibility and mobility of the body and prevent possible injuries.

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