Exercise has numerous health benefits. Physical activities can also have a positive effect on mental health. Regular exercise is particularly important for older adults. It may also delay signs of aging and promote bone density.
You can start exercising with friends or alone. Choose activities that you enjoy and that will make you feel good. Wear comfortable clothes when you exercise.
Incorporate bodyweight exercises into your workout. This type of exercise is a great way to work out without any fancy equipment. Try doing pushups, pull ups, air squats, and other bodyweight moves. After completing a set, cool down for a few minutes.
You can change the exercises and reps to suit your fitness level. To start with, try doing the workout twice a week. A nine-minute workout will help you build up stamina and muscle strength. Make sure you give yourself two minutes of rest in between each exercise.
You can also incorporate cardio into your workout. Doing these kinds of exercises will provide heart-pumping cardio and will also prepare your body for weight-bearing exercises. For a more advanced routine, you can even switch to a time-under-tension workout.
If you have knee pain, you can omit the plyometric jump. You can also use resistance bands to replace steel maces. For a more intense workout, you can increase the number of reps you do in each set. Increasing the number of reps will help you build strength and mental fortitude.