5 Best Exercises for Everyone to Improve Their Physical Health

Exercise in any form is better for your health, and no matter how much you do it, for how long, with what intensity, and at what time of day, you always get a lot of benefits from it. But if you are new to it and have not been interested in doing exercise, then you will be confused after seeing a lot of forms of exercise. These forms of exercise have different benefits that target different organs or parts of your body. So you should know which of them you need to include in your daily routine. There are different exercises for different purposes. For example, if you want to strengthen your arm muscles, then your exercises must be focused on the arms. But there are some of them that everyone should do, irrespective of their purposes. So if you are a beginner, then you should not get yourself confused and start doing what is discussed here. The article dives into the details of the top five best exercises that everyone should do to improve themselves physically.

There are a lot of exercises that you can do. But the following are the top five exercises that you should do to improve yourself in general. These are not restricted or specific to any person or group of persons. Instead, they are for everyone. Even if you are doing some other exercises, you should make sure to add the following to your daily workout routine. Let's dive into this.

The first exercise you should do as a general one is the seated four figure stretch. This is a very simple and easy exercise that you can do at home without a trainer. It mostly improves the strength of your leg muscles, such as glutes, back, and hamstrings.

You can do the seated four figure stretch by following the steps given below:

• Take a chair and sit on it.

• Your back must be straight, and you must not be leaning forward at this point.

• Next, put your right leg on your left leg.

• Place both your hands on your shin of right leg, which is placed on your left leg.

• Now, you are in an accurate position to do the exercise.

• Lean forward and then keep yourself in that position. You can hold for at least 30 seconds and then move yourself back.

• Now, reset your position and then place your left leg on your right leg.

• Then again, repeat the same steps.

The second exercise you should do is the downward facing dog. This is a versatile exercise and has an effect on a lot of muscles in your body. These muscles include both upper body and lower body muscles. The lower body muscles that downward facing dog affects include the hamstrings, glutes, and calves.

You can do the downward facing dog by following the steps given below:

• Take a mat or any type of strong fabric and spread it on the bottom (on the ground).

• Now get yourself on it.

• Get yourself in a push up position in such a way that your back is straight and not in a bent position.

• Your arms or hands must be wide apart from each other in such a way that your head and shoulders are between your arms or hands.

• Keep your legs and feet close together in such a way that your feet are touching each other.

• Now you are in the correct position to do the exercise.

• Move your hips upward away from your body or ground.

• Keep them moving up until your body is not making a V shape with your hips at the peak, and your legs and hands are the base.

• Now hold your body in this position for at least 30 seconds.

• Move your hips back towards the ground.

• Start the exercise again and repeat all the steps above.

The third exercise, which is the best for everyone, is the seated glute stretch. This is very similar to the seated four figure stretch. But in this, you are not sitting on a chair. Instead, you are on the ground or mat.

You can do the seated glute stretch by following the steps given below:

• For doing the seated glute stretch, you can take a mat or sit on the ground. It depends on you.

• But if you think you need some support for your hips, then for this purpose you can use the towel, which can be used after being folded. Or if you do not want to use the towel, then you can use the yoga block. Both will serve effectively.

• Now, sit on the mat or ground.

• Keep your back straight, and it must not be in bent position.

• Spread your legs in front of you on the ground and keep them together.

• Now, the remaining steps are the same as you did for seated four figure stretch.

• Keep your right leg over your left leg.

• Place both your hands on the shin of your right leg.

• Then lean your upper body slightly. The difference that leaning in this exercise makes with the first one is that in this exercise, you are leaning only slightly.

• Now, hold your body like this for almost 30 seconds.

• Then, reset your position.

• Now move your left leg over your right leg and repeat all the steps given above.

Pigeon pose is another yoga move, which is a very simple and basic exercise. It is similar to the downward facing dog to some extent. It affects the lower body muscles such as the hips, back, and glutes.

You can do the pigeon pose by following the steps given below:

• For the pigeon pose, the first step you need to take is to get yourself in a dog position in such a way that your hands and legs are touching the ground, and all your other body is upward on the ground.

• At this point, only your hands and feet must be touching the ground. Other than this, no part of your body can touch the ground.

• Now, once you are in this position, the next step is to move your right leg upwards towards your arms. For this, you have to move your shin of right leg and place it on the ground.

• Your right knee must be now closer to your right elbow, and your right ankle of foot must be touching your left elbow.

• Once you have done this, the next step is to move your left leg. Move it and spread it straight on the ground.

• Now, move your upper body down to the ground. Both of your arms must bend.

• Touch your head or face to the ground so you have to move your upper body towards the ground to the extent that it must touch or be very close to the ground.

• Hold there for 10 to 20 seconds and then move up, returning to the initial position.

• This was the first part of this exercise. Now, do this again, but opposite everything. For example, now move your left leg to your right leg and complete all the remaining steps in the same way, but ensure you switch your legs and arms. This will complete the first step.

The fifth exercise you should do is the standing figure four stretch. It is the same as the seated figure four stretch, but in this position, you are standing. You will do all the steps as you did in the first exercise in its seated version, but you will be in a standing version. This exercise also affects the same group of muscles that the first exercise did, which includes your lower body muscles, such as your back, calves, and glutes.

You can do the standing figure four stretch by following the steps given below:

• Stand erect in a straight position. Keep your back straight and don’t bend even a little bit.

• Next, move your hands down towards your abdomen.

• Bend your arms and place both your hands on the sides of your abdomen.

• Now, move one leg and place it on the other leg. For example, you can place your left leg on your right leg.

• You should place your leg in such a way that the shin of your leg is above the knees of the other leg.

• Your ankles must be touching just above the knees of your other leg.

• Now, lean yourself downward. Don’t just do it slightly. Move your upper body down a little bit more.

• Now keep yourself in that position for at least 30 seconds.

• After this, move your upper body upward and then repeat it.

• Don’t repeat it in the same way. Instead, switch your legs and then do all the steps given above.

There are many exercises you can do, and the list can never be complete. There are some exercises that people from across the world know, and then there are some which are local in all parts of the world. So this list is infinite. As a beginner, you should be focusing only on a limited exercises which give you a lot of benefits. On the other hand, you can also see this as you should do only those exercises that will give your whole body a quick movement. The article has explained the top five such exercises that everyone should do. So it does not matter if you are a beginner or experienced; if you are not doing any of these exercises, you need to add them to your daily routine as soon as possible.

The following are the top five exercises that you should do:

• Seated Four Figure Stretch

• Downward Facing Dog

• Seated Glute Stretch

• Pigeon Pose

• Standing Figure-Four Stretch

There are different exercises for different purposes. For example, if you want to strengthen your arm muscles, then your exercises must be focused on the arms. But there are some of them that everyone should do, irrespective of their purposes, because they provide overall body benefits.