Four simple home exercises for all ages

World Athletics Day, observed on 7 May, is a celebration of fitness and the joy of movement. Whether you’re young or old, staying active is important for your health and well-being. But you don’t need a gym membership or fancy equipment to get in shape. With just a few simple exercises, you can improve your fitness and boost your energy levels right at home.

Jumping Jacks
Jumping jacks are a great way to get your heart pumping and improve your cardiovascular health. Start by standing with your feet together and your arms at your sides. Then, jump your feet out to the sides while raising your arms overhead. Jump back to the starting position and repeat. Aim to do 3 sets of 10-15 repetitions. If you’re new to exercise, start with fewer repetitions and gradually increase as you get stronger.

Bodyweight Squats
Bodyweight squats are excellent for building strength in your legs, glutes, and core. Begin by standing with your feet shoulder-width apart and your arms extended in front of you or crossed over your chest. Lower your body by bending your knees and pushing your hips back, as if you’re sitting back into a chair. Keep your chest up and your back straight. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. Aim for 3 sets of 10-12 squats.

Push-Ups
Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position. If full push-ups are too challenging, you can modify it by dropping to your knees or doing incline push-ups against a wall or sturdy surface. Aim for 3 sets of 8-12 repetitions.

Plank
The plank is a simple but effective exercise for building core strength and stability. Begin by lying face down on the floor, then prop yourself up on your elbows and toes, keeping your body in a straight line from head to heels. Engage your core muscles and hold this position for as long as you can, aiming for at least 20-30 seconds to start. As you get stronger, try to increase your hold time to 1 minute or more. Make sure to breathe deeply and avoid letting your hips sag or rise too high.

A good day to begin your journey
On World Athletics Day, let’s commit to making fitness a priority in our lives. These simple exercises can be done by people of all ages and fitness levels, and they require no special equipment. By incorporating these exercises into your daily routine, you’ll improve your health, boost your mood, and feel more energized and confident. So, let’s get moving and celebrate the joy of being active!