A healthy mind in a healthy body

Regular physical activity not only improves your mood and body shape but also strengthens your immune system. A straightforward yet effective set of exercises enhances blood circulation, reduces stress, and increases overall energy levels. Start small, and your body will thank you!

Warm-up

March in place – 2 minutes.

Arm circles – 10 rotations forward and 10 backward.

Neck tilts – Tilt your head 10 times in each direction.

Side stretches – Bend your torso sideways 10 times on each side.

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Main exercise routine

• Squats – 10–15 reps. Strengthens leg muscles and improves circulation.
• Plank – Hold for 30–60 seconds. Engages all muscle groups and boosts overall strength.
• Push-ups – 5–15 reps. Choose from floor, knee, or wall variations. Builds chest and shoulder strength.
• Cat-cow stretch – 10 reps. While on all fours, alternate arching and rounding your back. Relieves back tension and enhances breathing.
• Bicycle crunches – 1–2 minutes. Strengthens core muscles and improves pelvic circulation.
• Abdominal twists – 10–15 reps. Lying on your back, twist your torso to work deeper abdominal muscles for better posture and spinal health.
• Jumping in place or skipping rope – 1–2 minutes. A cardio boost to stimulate circulation.

Photо: Pexels

Cool-down and stretching

Deep breathing – 2 minutes.

Stretch your legs, arms, and shoulders – Hold each stretch for 20–30 seconds.

Child’s pose (a yoga position) – Relax in this pose for 1–2 minutes.

Photо: Pexels

Tips for success

For optimal health and immunity, aim to exercise regularly, 3 to 5 times a week. Maintain moderate intensity during your workouts. Complement your fitness routine with outdoor walks, adequate sleep, proper nutrition, and staying hydrated.