5 Basic Exercises to Keep You in Good Shape

By Steven Galvin - Last update

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We’re not all bouncing around, full of youthful vigor and able to do serious work-outs in the gym. But don’t let that fool you into thinking exercise is a young person’s game. No matter what your age or your physical condition it’s important to challenge your body and push it to do more that stretches beyond your daily routine. So here at Nightcourses.ie we take a look at 5 basic exercises that can help keep you in good shape. 

You should be getting some sort of regular exercise, whether that means going for a walk everyday. But another good thing to introduce into your life is a few simple strength training exercises that help to promote a healthy body as we get older. So here we’re going to look at 5 basic exercises that you can introduce into your daily routine as you get older and help keep you on the healthy side.  In fact these are so simple they require no gyms, no expensive memberships, no equipment and can be done anywhere!

Live a Healthy Life! 5 Basic Exercises to Keep You in Good Shape

The Plank

The granddaddy of exercises! The plank targets your core and is a fantastic exercise that helps to stabilize, balance, and power the body. A strong core reduces stress on your joints and will help you achieve better posture. 

Lie face down with your forearms and toes on the floor. Keep your elbows under your shoulders and your forearms are facing forward. You can lock your hands if you choose. Relax your head and look at the floor. Once you are in position, draw your belly toward your spine and keep your torso straight and stiff. All the while keep your body in a straight line. Be sure not to arch your back. Hold this position for 10 seconds. Release to floor. As you improve, increase the time.

Bird Dogs

Bird Dogs

The bird-dog is a great exercise to strengthen the core, and is great workout for your abdominal muscles, lower back, glutes, and thighs. 

Kneel down with your knees in line with your hips and your hands palm down on the ground. Extend one arm out straight in front of you and push out your opposite leg behind you. Your body line should be straight from hand to foot. Keep your hips squared to the ground. Don’t let your back straight. Hold and then relax. Switch arm and leg and repeat.

Tree Pose

This exercise is a great one to focus on your balance. Balance exercises  can help reduce the risk of falls.

Adopt a  standing, position and shift your weight onto your right foot. Bring your left foot to the side of your right leg and place the sole of your foot against your ankle, shin,  thigh or knee. Hold for a minute. Relax and then do the opposite side.


Box Squats

Box squats are the perfect exercise for building the legs and quad muscles. Not as demanding as traditional squats but with all the benefits!

Stand with your back to a stool or a bench or a chair. Slowly drop your hips back and lower your body toward the bench, keeping your knees behind your toes. Keep your shoulders back and your chest up. Once you can touch the  stool or a bench or a chair with your glutes, return to a standing position.

Push Up

The classic! The push up is a simple bodyweight exercise that improves your whole upper body strength. Lower your body in control until your either your chest touches the ground. Place your hands on the floor, slightly below the shoulder. Make sure to keep your elbows pointed slightly towards your sides, not out. Push yourself up & lower yourself down to the floor until your chest  touches the ground.

So there you go. No excuses. Start today and build these exercises into your daily routine and build your physical fitness and stay in good shape!

Are you looking to improve your physical and mental health? Are you  looking for a challenge?

There’s a  selection of fitness training courses to choose from on Nightcourses.com. Fitness isn’t only a lifestyle anymore in Ireland. It’s a booming industry. A generation are yearning to become more healthy, active and reach their physical potential. Focusing on your fitness will introduce you to a healthy lifestyle. It will clear your lungs and your mind, giving you new perspective and prosperity.

Explore courses here.



Steven Galvin

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