Gold Standard Exercises To Do At Home

In a world bustling with fitness trends and quick-fix solutions, it can be overwhelming to navigate the path to true health and vitality. This blog is your guide to these essential exercises. Whether you're a fitness novice or a seasoned enthusiast, you'll discover a mix of strength-building, flexibility-enhancing, and heart-pumping workouts that cater to all levels. Ready to unlock the secret to living longer, moving better, and feeling stronger? Let's dive into the exercises that truly make a difference.

Research shows that regular physical activity offers numerous health benefits including, but not limited to, the regulation of blood pressure, management of anxiety and the prevention of weight gain.

Let us begin by talking about the intensity of exercises. There are moderate and intense exercises. If you think about it on a scale of 0-10, moderate intensity will be up to a 5 on 10, think of it as exercises where “you can talk but not sing”. Intense exercises will be a 8 on 10, where “you will have difficulty talking without pausing”. 

Age Groups

There are some guidelines for exercising according to different age groups.

1.  If you are between 5-17: It is recommended to do 60 minutes of moderate physical activity every day, most of it should be aerobic (As in walking/running/ focusing on cardio), and should also incorporate some activities that strengthen muscles (at least 3 times a week)

2. If you are between 18-64: Exercises should be done at least 150  minutes in a week of moderate intensity or 75 minutes a week of vigorous intensity exercises and muscle strengthening involving the major muscle groups at least 3 days per week

3. 65 and above: Exercises should be similar as above, however activities that improve balance to prevent falls can also be added. Special care must be taken depending on presence of other conditions, so it is always best to talk to a physiotherapist or a specialist to come up with a plan for exercises.

TIPS

- If you are starting out, try breaking your daily goals into shorter bouts of 10 minutes

- Gradually increase the intensity

- Do the exercises with someone, to make it more interesting

Exercises

1. Moderate Aerobic Exercises: These are activities that make you breathe a little faster but still let you chat while doing them. Think brisk walking, relaxed bike rides, or playing doubles in tennis, badminton, or table tennis. Even active chores at home like walking around while cleaning count!

2. Vigorous Aerobic Exercises: These will get your heart pumping and leave you too winded to have much of a conversation. Examples include jogging, cycling faster, playing singles games like tennis or badminton, or swimming laps.

3. Strength Training: Focus on exercises that work your big muscles—like your legs, arms, and shoulders. Examples include squats for your legs, curls with dumbbells for your arms, or exercises like triceps overhead extensions and lateral raises for your upper body

Achieving a healthy and active lifestyle doesn’t require fancy equipment or endless hours at the gym—it starts with simple, consistent steps and exercises that stand the test of time. By incorporating a mix of moderate and vigorous aerobic activities, along with targeted strength training, you can transform your health, one workout at a time.

Remember, it’s not about perfection but progress. Start small, challenge yourself, and find joy in the journey. Whether you're walking, lifting, or swimming, every effort you make is a step toward a stronger, more vibrant you. Let these gold-standard exercises be your guide to a lifetime of health and vitality. Here’s to moving better, feeling stronger, and living your best life!