Simple Exercises You Can Do at Home

You do not need a gym to stay strong. Bodyweight movements — squats, lunges, push-ups, planks and glute bridges — train every major muscle group and can be scaled from beginner to advanced by changing tempo and repetitions. Twenty minutes a day is enough to see real change. Start with two rounds of eight to twelve repetitions of each movement, rest a minute between rounds, and add a brisk daily walk. Warm up for five minutes first and stop any movement that causes sharp pain. Consistency beats intensity: a modest routine done five days a week outperforms an exhausting workout done twice a month, and it protects your heart, joints, sleep and mood at the same time.