Exercise

Full-Body Exercise Workout Guide

Engaging in regular full-body workouts helps improve overall strength, flexibility, endurance, and supports long-term health and wellbeing.

Warm-Up (5–10 minutes):

Brisk walking or jogging in place

Gentle stretching: neck, shoulders, arms, legs

Strength Training Routine:

Aim for 2–3 sets of 10–15 repetitions per exercise.

1. Squats:

Targets: Legs, glutes, core

Keep chest upright and knees behind toes.

2. Push-Ups (or modified push-ups):

Targets: Chest, shoulders, arms, core

Maintain straight line from head to heels.

3. Lunges:

Targets: Legs, glutes, balance

Step forward, knees at 90 degrees.

4. Plank:

Targets: Core stability

Hold position, keeping body straight for 30–60 seconds.

5. Dumbbell or Resistance Band Rows:

Targets: Back, arms

Keep back flat, pull toward ribs.

6. Shoulder Press:

Targets: Shoulders, arms

Lift weights overhead with controlled motion.

Cardiovascular Exercise:

Aim for at least 150 minutes per week.

Activities: Walking, cycling, swimming, running, elliptical.

Cool Down and Flexibility (5–10 minutes):

Slow walking

Gentle full-body stretching

Exercise Frequency & Recovery:

Strength training: 2–3 days/week

Cardiovascular exercise: 3–5 days/week

Rest days: 1–2 days/week for muscle recovery

General Exercise Tips:

Stay hydrated throughout workouts.

Listen to your body; stop exercises if painful.

Gradually increase intensity over time.

Incorporating this full-body workout routine consistently will help enhance overall fitness, strength, and quality of life.