7 Exercises to Do Everyday to Stay Fit

Simple 7 Exercises to Do Everyday to Stay Fit. Whether you’re a sports junkie or a lazy person, no one should miss out on a daily exercise session. Because, with the right choice of exercises, regular exercise is anything but dangerous. It’s actually really healthy. The side effects are limited to a good mood and a feeling of “everything is fine.” And let’s be honest: We all need such side effects in our everyday lives.

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How Much and Why Do you Exercise Every Day?

The World Health Organization (WHO) recommends that adults up to 64 years of age get at least 150 to 300 minutes of moderate-intensity exercise, at least 75 minutes of vigorous-intensity exercise, or an appropriate combination of both per week. For more health benefits, the organization recommends getting twice as much exercise each week. Important muscle groups should be trained at least 2 days per week.

Physical activity reduces the risk of disease, and regular exercise helps keep the body healthy. Physically active people improve their fitness, bone, and functional health and are less likely to suffer from heart disease, high blood pressure, strokes, diabetes, cancer, and depression. You have a lower risk of falling and are less likely to suffer hip or vertebral fractures. Last but not least, they are also more able to maintain their weight. Therefore, according to the WHO, all physically healthy people should exercise.

Can I train every day?

Yes, you just have to pay attention to how you train. Why should you exercise every day? Because you like to go through the day without back pain . Because you like to train effectively. There are enough good reasons for a daily dose. However, one thing must be clear to you: in this daily business, exercise selection and intensity are important.

The qualified sports scientist and personal trainer Markus Bremen from Cologne has put together a perfect mix of 7 exercises for you. This combination makes you fitter every day and can be done anywhere. After all, you don’t need any equipment or a towel to dry off your sweat – hand on it!

Aren’t daily workouts harmful and lead to overtraining?

Yes and no. Of course, hard strength units and high-intensity interval workouts require several days of regeneration. Even if you work in a split , one day a week should be dedicated to relaxation. However, a good daily workout doesn’t require a rest day. “The movements I selected exert only minimal pressure on sensitive structures and involve very little potential for injury,” says Bremen.

But you can’t do more than stretch every day, right?

But! In addition to a fascia massage, the program includes mobility moves and strength exercises. “All of them together counteract the risks of our modern lifestyle, which mainly takes place in a sitting position,” says the strength and conditioning coach. On top of that, the 7 exercises clear the way for better performance in strength and endurance training. Like that? Quite simply: they ensure good posture. This allows you to perform cleaner movements during training, which increases the effect and minimizes the risk of injury.

Important: Please do not expect to build muscle or lose weight with the daily exercise ration alone. Only more intense workouts are suitable for these goals – after which you would have to recover for at least 24 hours. But that doesn’t mean that you should skip daily exercises on recovery days. They always work! Our tip: You can easily do this 3-minute bodyweight workout every day.

When is the best time for a daily workout?

Always. Seriously, you could do the exercises whenever it suits you. Bremen only recommends carrying out the fascia massage of the sole of the foot in the morning if possible. The warmth of the bed caused the fascia to contract overnight and become stuck together. You will therefore feel the improved flexibility best as a result of the massage in the morning. The necessary fascia ball or tennis ball fits in every pocket.

Alternatively, you could also use a filled PET bottle. All movements are possible in the office, hotel, park or at home because you don’t need any aids or sports clothing. Take off your shoes (or don’t put them on at all) and let’s go. When exactly you do that is up to you. If you want, you can spread the 7 exercises throughout the day. They don’t necessarily have to be done one after the other – which takes less than 15 minutes. Simply use every free slot in your schedule, you don’t need a warm-up.

Exercise 1: Fascia massage of the feet

This exercise involves mobilizing the plantar fascia, which runs under the sole of the foot. “This fascia is connected to the entire back of the body. This means that its mobility influences many other areas such as the back,” says Bremen.

Here’s how to do it: Grab a trigger point ball , tennis ball or simply an apple. Sit down and place your foot in the middle of the circle without a sock. Try out how much pressure you can bear and slowly roll the sole of your foot forward and back. Ouch, does it particularly hurt in one place? Stay there and circle that point until the pain decreases. It can take up to 3 minutes. But if you don’t feel any unpleasant sensations, just 30 seconds per foot is enough.

“The pressure on the connective tissue causes the fluid that has accumulated there to be pushed out like a sponge, taking metabolic waste with it,” explains the expert. New fluid comes in, which keeps the fascia flexible. Tension and pain have no chance – and that applies to the entire back of the body.

What exercises can I do every day to improve mobility?

Bremen only works holistically and attaches great importance to mobility. “Poor posture, including a hunched back and a hollow back, can be significantly reduced through better mobility,” says the sports scientist. And not only will you be in a better position, but you will also have to deal with tension, headaches or back pain less often.