12 Daily Exercises to Stay in Shape

No doubt exercising should be a part of our daily activities, no matter how bad your schedule gets or how uninterested you are in exercise. It is important to note that workouts are quintessential for our well-being. Here are a few activities you can do every day to stay in shape and keep fit.


Using the stairs
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It’s time to step up. If your schedule is so busy that you cannot squeeze in 30-45 minutes to exercise daily, using the stairs is practical, and no special equipment is required. Just use the stairs. Even after eating junk and taking in unhealthy fat and cholesterol, using the stairs improves the amount of good cholesterol in the blood. It also develops leg and calves muscles to give you the well-defined legs you desire. It’s also a great way to shed excess fat, improve balance and maintain a healthy heart rate. Fun fact- climbing the stairs can help you burn 65 calories in 15 minutes, Next time you decide to use the elevator instead of taking the stairs, remember “65 calories in 15 minutes”.



Swimmer swimming in a pool

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A few celebrities are known for having flawless skin and were asked to share their secrets. They shared some helpful tips but had one thing in common “swimming.” Swimming slows down aging and is recommended for asthmatic patients. It is not just perfect for cardiovascular fitness and endurance; it also improves social well-being and cognitive function. Fun fact- Swimming burns more calories than jogging.


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Your posture becomes less stable when you work one leg at a time, making your spine and core work more to maintain balance. In other words, it imitates behaviors you demonstrate in daily life, like picking something up off the floor. A multi-joint exercise such as the lunge can improve and develop several lower body muscles. Lunges are a helpful exercise, which is another advantage.



Young man doing wide squatting on the beach

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A few squats and lunges work on your core, glutes, and calves. Watch an improvement to your lower-body flexibility, particularly in the hips. It also improves your posture if done correctly. This can enhance anything from your capacity to perform well during other workouts to your mobility in daily life or when participating in sports. With just your physique or very little equipment, you can practice basic squats almost anyplace.


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Yoga improves posture and breathing, which benefits blood circulation and oxygen utilization. It also increases the rate at which waste products are excreted out of the body. Yoga has also been known to improve some medical conditions, there are varieties of asanas that are efficient for these conditions, but it is essential to practice asanas that agree with your mind and body.



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There’s no need to run for 4-5 hours to maintain a healthy weight; running for 5 -10 minutes at a moderate pace will do the trick. Running daily for 10 minutes will; reduce blood pressure, lower cholesterol levels, reduce the risk of having a heart attack, and improve cognitive functions. Fun fact- A person weighing 180 pounds burns 17 calories per minute while running; that’s 170 calories in 10 minutes.


People cycling

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According to the World Health Organization (WHO), adults aged 18-64 should indulge in 150 minutes of moderate-intensity physical activity weekly to stay healthy. Did you know that cycling for 20 minutes daily is enough to achieve this? Fun fact- Indoor cycling is characterized as a full-body workout. Not only are you protecting your environment, but you also get to stay healthy while doing so, and if you live in the countryside, that’s a plus because you get to enjoy the fresh air and beautiful scenery.



Female fitness teacher meditating in lotus position at yoga studio

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It can’t always be all hustle and bustle. As important as it is to keep your body healthy and fit, it is also essential to keep your mind healthy to attain balance. A healthy mental state is paramount for optimum activity of the body.


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Walking is by far the most underrated form of exercise. Studies have shown that walking for 30 minutes improves blood circulation, releases tension, and maintains healthy body weight. Walking prevents and manages medical conditions like stroke, high blood pressure, and type 2 diabetes. It strengthens bones and muscles and improves muscle endurance and cardiovascular fitness, so the next time you can’t make it to the gym, put on your trainers and power walk.



Carefree woman dancing on footpath at street during sunset

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Dancing is a fun and easy way to manage weight and reduce excess fat. Aside from expressing emotions, dancing is a fun aerobic exercise that improves cardiovascular fitness, reduces tension, and relieves stress. Surprisingly dancing boosts memory, improves balance and coordination, and diminishes depression. Dancing is the ultimate exercise as it positively affects your physical, mental, and emotional health.


Athletic man doing pushups exercise at gym

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An average of 20-50 push-ups a day for beginners will significantly improve your upper body; the higher you go, the better. Not only will it improve your posture, but it also prevents shoulder and back injuries. Make time for your hobbies: Life shouldn’t be all work and no play. Make out time to rest, and do the things you enjoy. A little fun is also essential to keep you in perfect shape.



Make time for your hobbies
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Life shouldn’t be all work and no play. Make out time to rest, and do the things you enjoy. A little fun is also essential to keep you in perfect shape.