Exercise, according to experts, is a process where you get what you put into it. This does not require you to exercise for several hours everyday. You just have to work smarter, that’s all. Nevertheless, they concur that not all exercises are created equally. Whether they target numerous muscle areas, are appropriate for people of all fitness levels, or help you burn calories more effectively, some are just more effective than others. We explore the top 7 exercises to do everyday.
Best 7 exercises to do everyday for men
Should you exercise every day? To achieve a perfect and great result, you must consistently exercise every day. Not all exercises are created equal and some are more effective than others. So here o7 exercises to do everyday for men you should add to your routine.
1. Pulling exercises
This is an important exercise you should include in your daily workout schedule. They are forms of resistance training required by your body to preserve some of its essential functions and body mobility. Irrespective of your fitness goal, this is one of the 7 exercises you should do everyday when you visit the gym when you have access to the equipment, or at home when you can improvise such gadgets.
Muscle development is not just for athletes. As a man, when you engage in high-intensity resistance training, you increase and maintain the breadth of your bones, also known as bone size and thickness.
Pulling exercise is a form of resistance training you need to include in your daily routine. Maybe due to your lack of schedule for a daily gym visit, have you been asking yourself “can I exercise everyday?”, the answer is yes because even without access to the perfect equipment or weightlifting materials.
you can improvise similar equipment around you for pulling exercises, and you can also purchase inexpensive materials online such as the required suspension straps you can carry about. Pulling exercise is very important for men as medical personnel has confirmed that it helps in the prevention of osteoporosis (1).
2. Squats
There are lots of misconceptions that squatting is for women alone, which is very wrong as squats are not restricted to any gender, and it is one of the best exercises to do every day for men.
Squats mainly work the quadriceps, hamstrings, and glutes in your thighs. If carried out correctly, they will strengthen your calves and your core while also enhancing ankle stability (2).
Fortunately, squats are one of the 7 exercises you can do everyday even in the comfort of your home without a single instrument. By gently keeping your feet apart and relaxing your shoulder, maintain a tall standing position gradually. Simultaneously, keep your arms parallel to your body, which will help you align your spine and neck making you comfortable as you look forward. Once you reach up, gradually bend low with your heels touching the floor while you assume an about-to-sit position. For effective results, about twelve reps daily is a good start.
3. Lunges
Should you exercise everyday, lunges should be one of the exercises to do every day to achieve your fitness goals.
Lunges practically function closely to squats, and this is because they work on a similar group of muscles in the body, which includes the hamstring and the quadriceps muscles.
While you stand tall maintaining a straight and neutral spine, move a step ahead while you gently bend your knees to an angle of 90. At this point, you assume a sitting position while you keep in mind that your toe behind carries the majority of your weight, and to make your lunge effective, don’t just maintain a forward position, try to move forward and backwards at intervals. You challenge yourself with close to twelve reps daily (5).
4. Lifting
Functional workouts that involve lifting, as well as jumping can assist develop the muscles needed for daily tasks like mowing the grass. These group muscles include the triceps, calves, quadriceps, and hamstrings. Lifting is another one of the 7 exercises to do everyday
Lifting and jumping helps you to simulate the movements needed for common regular chores, functional training can help you become stronger for your job.
While you could perform these movements in an aerobic workout, the emphasis is different. Your regular duties will be safer as a result of your increased joint stability as a result of functional exercise, which helps you gain energy.
Additionally, you’re enhancing your body’s ability to handle the stresses of daily life. (1).
5. Hip raises
Wall slides will benefit your upper back and shoulders, but if you spend a lot of time sitting down, you also need to do something to strengthen your lower back and glutes. Sitting for extended periods is bad for your muscles, especially those in your hips and lower body, even if you take care not to slouch.
Perform a few hip lifts at various points during the day to counteract this. Even if you can do this at work, it’s best to bring a yoga mat to use in your space because lying on a shared floor isn’t the best option.
Wondering “can I exercise everyday including hip raises?”, definitely yes, raise your hips as high as you can while keeping your head and hands still by lying down with your hands flat and your knees bent. Once you return to the mat or floor, you’ve completed the hip lift! (2). We include hip raises as one the 7 exercises to do everyday because we think it’s important.
6. Walking
As simple as the term is, walking is one best 7 exercises to do every day to get the best fitness goal for yourself.
Cardiovascular activity, which strengthens the heart and burns calories, should be a part of every workout routine. A nice pair of shoes is all you need to walk, and you can do it anywhere, at any time.
Even the fittest people can benefit from a solid workout like walking; it’s not just for novices. Don’t suddenly start walking for an hour every day though. Beginners should begin by walking for 5 to 10 minutes at a time, gradually increasing the duration of each session to at least 30 minutes.
At a time, don’t add more than five minutes. Another piece of advice is to increase the length of your walks before increasing the speed or incline (5).
7. Planks
Of the best 7 exercises to do every day for men, planking is one of the basic ones you should add to your routine.
Planking majorly helps to improve your core. They help to reduce pains affecting the back and the vertebras. Get on a push-up mimick position, while on the floor gently raise your forearm to be supported by the floor, and bend your elbow to angle 90, align your body and spine straight, and do as much as you can daily but if your wrist hurts, try cupping them together to make you more comfortable (3).
So there you have it, then! These top exercises for men don’t require any special equipment, and you can perform them right in your living room.
By implementing these 7 exercises to do everyday, you’ll be surprised to experience significant gains in both your physical and mental health. Starting is the hardest part, but if you establish a habit, exercising will come as naturally to you as any other everyday activity.
