Simple exercises to kickstart your fitness goal.

Making a fitness goal is easy. Knowing where to start? Not so much. With all the conflicting information on which exercises are most effective, it can get overwhelming fast – leading people to give up before they even begin. So, we’re keeping it simple with a few exercises you can do anywhere to get you started on your goal – no matter where you are on your health journey.*

Find your goal below and pick just one exercise to get started. Start slow, and don’t forget to stretch. When you feel ready, you can mix and match these exercises to create a customized workout made for you, by you to help you reach your goal.

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Lose weight

Lose weight1

1https://www.justfit.lk/top-10-calisthenics-exercises-to-burn-fat/

Mountain climbers

This high-intensity, full-body exercise gets your heart pumping while building muscle, which helps improve your metabolism and burn fat.

Get into a push-up position with hands slightly wider than shoulders and back in a straight line.
Keeping hips, core, and shoulders stable, bring one knee up to your chest, return to your starting position, and repeat with the other knee so you're running in place.

Start with 10 reps on each leg.

Planks

Planks are an effective fat-burning core exercise that helps stabilize, balance, and power the body during other exercises.

Start on all fours. Rest your forearms and toes on the floor with elbows directly under your shoulders. Your gaze should be down between your forearms.
Engage your core by drawing your belly button toward your spine. Keep your body in a straight line without sagging. Your shoulders should be down, not up by your ears.
Hold this position for 10 seconds.

Start with 3 sets.

Lunges

This resistance exercise shapes and strengthens the large muscle groups in your lower body to help burn fat and improve stability.

Start standing and step your left leg forward, bending your knee at a 90-degree angle over your ankle and lowering your body until your right knee is a few inches from the floor.
Place hands on hips and keep your torso straight up, core tight, and weight evenly distributed between both legs.
After a few seconds, push back up to the starting position, keeping your weight on the heel of your left foot. Repeat on the opposite leg.

Start with 10-15 reps on each leg.

Build muscle

Build muscle2

2https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/

Squats

Squats can help prevent injuries, strengthen your core and lower body, and improve your balance and posture.

Start with feet slightly wider than hip-width apart with toes turned slightly out.
Tighten your core and shift your weight into your heels as you lower yourself into a squat as deep as you comfortably can while keeping your knees behind your toes.
Push through your heels to go back to your starting position. Squeeze your glutes at the top.

Start with 10–15 reps.

Push-ups

This exercise builds your upper body and core strength, helping protect your lower back and shoulders from injuries.

Get on the floor on all fours. Position your hands slightly wider than your shoulders and keep your elbows slightly bent. Extend your legs back and balance on your hands and toes with your feet hip-width apart.
Keeping your core tight, inhale as you slowly bend your elbows and lower yourself to the floor until your elbows are at a 90-degree angle.
Exhale while contracting your chest muscles and pushing back up through your hands, returning to your starting position. Avoid sagging or lifting your hips.

Start with 10-20 reps. If it’s too difficult, try dropping your knees to the floor.

Bear crawls

This total-body exercise works your core, chest, shoulders, arms, and quads, efficiently building overall strength and endurance.

Begin on all fours with knees hovering just above the floor, hands under shoulders and knees under hips.
Keeping your core tight, lift one hand and the opposite foot off the floor and place them back down a little forward.
Repeat with the opposite hand and foot.

Start with 8-10 reps on each side.

Destress

Destress3

3https://www.latterly.org/yoga-power-poses/

Warrior 2

This pose opens your chest and shoulders, improving your breathing and blood flow. It also strengthens your feet, ankles, calves, knees, and thighs.

Stand wide with your feet about three feet apart and facing forward. Extend your arms straight out from your sides. Relax your shoulders away from your ears.
Turn your left foot out 90 degrees, then bend that knee into a lunge. Keep your knee above your ankle and pointing over your toes. Turn your head to the left and look over your fingers.

Hold for up to one minute. Repeat on the other side.

Tree pose

This pose promotes awareness and grounding. It helps relieve stress, lessen anxiety, and reduce cortisol levels.4

Stand with your feet together. Slowly bend your right knee and place the sole of your right foot against your left inner thigh. Point your right knee out to the right of your body.
Clasp your hands together and raise your arms above your head so your head, shoulders, pelvis, and left foot align vertically.

Hold the pose for as long as you’d like. When you’re ready to switch legs, exhale and return to standing.

4https://dash.harvard.edu/bitstream/handle/1/9547823/13-027.pdf?sequence=1

Chair pose

Chair pose can reduce stress and promote relaxation by increasing and releasing muscle tension. It improves balance and strengthens your lower body and core.

Stand with your feet together. Exhale as you bend your knees and move your hips back like you’re going to sit on a chair. Engage your core to support your lower back and keep your knees behind your toes.
Inhale as you reach your arms up so they’re in line with your ears. Breathe in this position for up to one minute.

Exhale and return to standing.

Improve mobility

Improve mobility5

5https://www.womenshealthmag.com/fitness/a40059106/mobility-exercises/

Spiderman lunges

This type of lunge helps loosen and improve the health of your hips, groin, and hamstrings while working your chest, core, and legs.

Start in a push-up position with your hands directly below your shoulders and your core tight.
Lunge forward by lifting your left knee and placing your left foot outside your left hand.
Bring your foot back to starting position and repeat the same movement with the right leg.

Start with 10 reps on each leg.

Scapular push-ups

Scapular push-ups help stabilize and strengthen your shoulders, protect against neck pain, and improve your posture.

Start in a push-up position.
Keeping your back straight and without bending your elbows, slowly squeeze your shoulder blades together and back apart to return to starting position. Moving your upper body slightly up and down with each rep.

Start with 10-15 reps.

Prone swimmers

This exercise builds shoulder strength and range of motion while improving posture.

Start lying on your stomach, resting your forehead on the ground with your arms reaching out in front of you.
Raise arms toward the ceiling, keeping your elbows straight, and circle them around as far as you can until hands are behind your back.
Circle your arms back to the front and lower them to rest.

Start with 8 reps.

Your workout, on your level.

Wherever you are on your fitness journey, you can adjust your exercises to make them easier or more challenging, depending on your skill level. Here are some common modifications you can use for a wide range of exercises.

Lower the impact:		Up the challenge:
Go on your knees for push-ups, planks, or other similar exercises. Slow down motions to lower their impact. Use a chair for balance or support during standing exercises.		Use one leg instead of two. Add in a jump for more cardio. Hold extra weight using any heavy object for more resistance.

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Back & Joint Pain
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6Prescriptions are available at the physician’s discretion when medically necessary.

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*Always consult with your doctor before starting any exercise or fitness program. Your MDLIVE Primary Care doctor can help you create a personalized care plan during your annual wellness screening to help you stay on track and reach your goals.

Posted date: January 08, 2024