Today, I’d like to share with you my daily exercise routine. I feel that being healthy and staying fit is very important. Well, it’s important to me. Fitness means being able to perform physical activity. It also means having the energy and strength to feel as good as possible. Getting more fit, even a little bit, can improve your health.
Exercise is about more than keeping in shape. It also can help with your emotional and mental health. Exercise can help you improve your self-esteem, keep your mind off problems, and give you a sense of control. In general, people who are fit have less anxiety, depression, and stress than people who are not active.
Research suggests that exercise can help specific mental health problems. Exercise may help prevent depression from coming back (relapse) and improve symptoms of mild depression.
Be safe while you exercise that is key!
Moderate exercise is safe for most people, but it’s a good idea to talk with your doctor before increasing your activity. Anyone age 65 or older should talk with a doctor before exercise.
- Start slowly, and gradually increase how much you exercise.
- Stop exercising if you have severe pain, especially chest pain, or severe problems breathing. Talk with your doctor about these symptoms.
- People who are likely to have high anxiety or panic may have an episode during exercise because of the buildup of certain body chemicals (such as lactic acid) from exercise. If you have any problems during exercise, talk with your doctor.
Tips for being active
It can be hard to be active when you feel depressed or anxious or have a mental health problem. But activity can help you feel better, so do your best to find a way to be active. It’s fine to start with small steps. You can build up from a few minutes a day.
- Don’t overdo it. Start with simple exercises, such as walking, bicycling, swimming, or jogging.
- Warm up your muscles for about 5 minutes before you start exercising. To do this, you can walk, slowly move your arms and legs, or do simple muscle stretches.
- Use the talk-sing test to see whether you’re exercising at the right pace.
- If you can talk during exercise, you’re doing fine.
- If you can sing during exercise, you can exercise a little faster or harder.
- If you are not able to talk, you’re probably exercising too hard. Slow down a bit.
- Cool down for 5 to 10 minutes after you exercise. It’s okay to do some stretching exercises during cooldown.
- Drink water before, during, and after exercise.
- You can make daily activities part of your exercise program. You can: Walk to work or to do errands.
- Push a lawn mower, rake leaves, or shovel snow.
- Vacuum or sweep.
- Play actively with your children, or walk the dog.
Do your best to slowly work up to moderate activity for at least 2½ hours a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities-including daily chores-that raise your heart rate can be included. Find a pace that is comfortable. You can be active in blocks of 10 minutes or more throughout your day and week.
If you have problems exercising on your own, ask someone to exercise with you or join an exercise group or health club.
Below, I have compiled a few list of exercises that I do daily and not all at once either so please don’t get overwhelmed. I do at least one or two from each group everyday and I switch up weekly with the routines. Start out slowly as I mentioned. I recommend starting out doing 3 sets of 10 then work your way up from there so you won’t throw your body into shock or strain any muscles.
A List Of The Best Chest Exercises
Flat Barbell or Dumbbell Bench Press
Incline Barbell or Dumbbell Bench Press
Decline Barbell or Dumbbell Bench Press
Flat Chest Press Machine
Incline Chest Press Machine
Decline Chest Press Machine
Dips (on parallel bars with slight forward lean)
Flat Dumbbell Flyes
Incline Dumbbell Flyes
Decline Dumbbell Flyes
Pec Deck Machine
Cable Crossovers/Cable Flyes
A List Of The Best Back Exercises
Bent Over Barbell or Dumbbell Rows
Seated Cable Rows
Chest Supported Barbell or Dumbbell Rows
Chest Supported Machine Rows
Barbell, Dumbbell or Machine Shrugs
A List Of The Best Shoulder Exercises
Seated Overhead Barbell or Dumbbell Press
Standing Overhead Barbell or Dumbbell Press
Overhead Machine Press
Barbell, Dumbbell or Machine Upright Rows
Dumbbell, Cable or Machine Lateral Raises
Dumbbell, Cable or Machine Front Raises
Barbell, Dumbbell, or Machine Rear Delt Rows, Raises or Flyes
A List Of The Best Quadriceps Exercises
Barbell or Dumbbell Squats
Barbell or Dumbbell Front Squats
Barbell or Dumbbell Split Squats
Barbell or Dumbbell Lunges
Barbell or Dumbbell Step-Ups
Single Leg Press
Machine Squat/Hack Squat
A List Of The Best Hamstring Exercises
Barbell or Dumbbell Romanian Deadlifts
Barbell or Dumbbell Straight Leg Deadlifts
Barbell or Dumbbell Sumo Deadlifts
A List Of The Best Biceps Exercises
Standing Barbell or Dumbbell Curls
Barbell or Dumbbell Preacher Curls
Seated Dumbbell Curls
Incline Dumbbell Curls
Biceps Curl Machine
A List Of The Best Triceps Exercises
Dips (on parallel bars, elbows close to body, without forward lean)
Flat Close Grip Bench Press
Decline Close Grip Bench Press
Close Grip Push-Ups
Laying Barbell or Dumbbell Triceps Extensions
Overhead Barbell or Dumbbell Triceps Extensions
So, there you go, a big list of exercises for each muscle group. I eventually plan on writing descriptions of each along with pictures and videos showing proper form at some point in the future, but for now it’s just a big list.
And this is in no way meant to be the definitive list of EVERY exercise in existence, by the way. While it is pretty damn comprehensive (especially in terms of what is considered best and most popular), some stuff has been left out.
I mean, for a majority of the exercises mentioned, I could have listed various minor variations of each based on the type of grip (pronated, supinated, neutral), how wide or narrow the grip or stance is, the specific placement of the bench/seat height, and on and on and on.
However, to avoid being unnecessarily repetitive, I decided not to get THAT specific. So, if you’re looking for additional exercises beyond what’s on this list, just know that minor variations (like the ones I just mentioned) can be made to many of them if desired.
As always, a huge thank you for reading this post and I hope it inspires you to get up get out and start moving to make yourself be the best part of you that you can possibly be!
Where to find everything I have pictured:
Leggings pictured in the first pic can be found @ https://www.fabletics.com/
Chug Life Water Bottle pictured can be found @ https://www.amazon.com/victorias-secret-water-bottle-purple/dp/b0124wkc0y
**Adidas Leggings, Nike Leggings, Nike shoes are unfortunately not sold anymore.
Adidas Samba Soccer Indoor Shoes can be found @ http://www.adidas.com/us/samba
Adidas Superstar Soccer Indoor Shoes can be found @ http://www.journeys.com
**Exercise Ball, weights, jump rope can be purchased from any Target, Walmart, Academy Sports and Outdoors, or online.