You knowexerciseis good for muscles, bones, joints, as well as your heart and lungs.
You probably know that it’s good for your blood pressure, cholesterol, and mental health.
So a little goes a long way.
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But different types of exercise deliver different benefits.
For example:
You grow stronger.
you’re free to lift, move, and even climb stairs with lesser effort.
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Your joints are healthier and your body performs better overall.
The buffer you get, the better you look.
Another study in Medicine and Science in Sports and Exercise showed similar results.
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A group of 102 sedentary people was broken out into aerobic training, strength training, and control groups.
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So why not give strength training a try?
The 3-3-3 Workout
It’s called 3-3-3 .
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Pick from the suggestions in this article.
Perform each exercise for one minute.
Complete the 3-exercise circuit 3 times.
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It’s that easy.
If you could’t do a full minute of each exercise, that’s fine.
Work to your fitness level (you’ll get better!).
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Need extra rest between minutes?
The idea here is to challenge your muscles, not set world records.
Jumping Jacks
Stand with your feet together and your hands at your sides.
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Simultaneously raise your extended arms above your head and jump up just enough to spread your feet out wide.
Without pausing, quickly reverse the movement and repeat.
Keep your ankles locked by pulling your toes up, and bounce on the balls of your feet.
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Multidirectional Hop
Stand with your knees slightly bent.
Jump forward 12 inches and land on your right foot.
Hop backward to the start, landing on both feet.
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Repeat on your left foot.
Next, do the sequence going sideways.
Continue through the allotted time.6254a4d1642c605c54bf1cab17d50f1e
Plank
Assume a push-up position but with your weight on your forearms.
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Brace your abs, clench your glutes, and keep your body straight from head to heel.
Hold for the allotted time.
Brace your abs, clench your glutes, and keep your body straight from head to heel.
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Raise your right leg and hold it for fiv5e5 seconds.
Then lower it and raise your left leg for 5 seconds.
Alternate legs for the allotted time.
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Switch legs in midair and land with your right leg forward.
That’s 1 rep. Switch leg positions with each jump.
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Forward Lunge
Stand with your feet hip-width apart.
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Pause, then return to the starting position.
Alternate legs for the allotted time.
And for a bonus challenge here, try a compass lunge.
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Stand with your feet hip-width apart.
NOTE: Northern lunges are forward, southern are reverse, east and west are side lunges.
When you hit “due south,” switch legs and continue until you reach north again.
Do as much as you’ve got the option to in the allotted time.
Reverse Lunge with Rotation
Stand with your feet shoulder-width apart.
Return to the starting position.
That’s 1 rep. Alternate legs and rotation for allotted time.
Push-Up
Get down on all fours, placing your hands slightly wider than your shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, and push yourself back up.
Repeat for the allotted time.
Burpee
Stand with your feet shoulder-width apart.
Squat as deeply as you might and place your hands on the floor.
Kick back into a push-up position.
Bring your legs back to a squat and jump up.
Raise your hips so your body forms a straight line from your shoulders to your knees.
Clench your glutes as you reach the top of the movement.
Pause, and then lower your body back to the starting position.
Push your hips up, keeping your left leg elevated.
Pause and slowly return to the starting position.
Switch legs halfway through the allotted time.
Mountain Climber
Assume a push-up position.
Your body should form a straight line from your head to your ankles.
Return to the starting position, and repeat with your right leg.
Alternate the move with each leg quickly.
Lower your body until your thighs are parallel to the floor.
Pause, then return to the starting position.
Repeat for the allotted time.
Place just the instep of your back foot on a bench or chair.
Pull your shoulders back and brace your core.
Lower your body as deeply as you could, keeping your back foot on the bench.
Keep your shoulders back and chest up through the movement.
Pause, then return to the starting position.
Halfway through the prescribed time, switch feet.
