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10 Exercises To Do Everyday And Why

Daily movement is one of the best things you can do for your body and mind. 

Moving your body:

  • Improves flexibility
  • Keeps your heart healthy
  • Strengthens your muscles

Regular exercise reduces stress, lifts your mood, and helps you sleep better. 

Over time, it contributes to a longer, healthier life (1).

But balance is key. While some activities, like stretching or light cardio, are great for daily movement, others—like intense strength training—require rest to allow your body to recover and grow stronger. Overdoing it can lead to injury or burnout.

The goal isn’t to exhaust yourself but to create a consistent movement habit.

Here are 10 exercises you should consider incorporating into your daily routine and the benefits they offer:

What Are 10 Exercises To Do Everyday As A Beginner?

The following list includes 10 exercises at home, the gym, or any comfortable space. 

These are 10 exercises to do everyday for beginners:

1. Brisk Walking (Cardio/Daily Movement)

Brisk walking is one of the easiest and most accessible forms of exercise. 

It supports cardiovascular health by:

  • Strengthening your heart
  • Raising your heart rate
  • Improving circulation

Additionally, it helps burn calories and supports weight management (2).

Brisk walking is one of the 10 exercises to do everyday for weight loss and general health.

Try this:

  1. Aim for at least 20-30 minutes of brisk walking daily.
  2. Keep your posture upright, and swing your arms for momentum
  3. Take quick, purposeful steps

Always wear proper shoes to avoid joint strain and injuries (3). 

Walking on softer surfaces like grass or a track can also reduce the impact on your knees. It’s a simple but effective way to keep your heart and body active.

2. Jumping Jacks (Cardio/Daily Movement)

Jumping jacks are a full-body exercise that boosts your heart rate while engaging multiple muscle groups. 

This jumping exercise improves:

  • Endurance
  • Coordination
  • Bone density due to their impact-based nature (4).

Try this:

  1. For your warm-up or daily cardio, perform jumping jacks for 1-2 minutes.
  2. Stand tall, jump your legs out while raising your arms overhead, and return to the starting position in one smooth motion.

This exercise is high-impact, so if you’re new to exercise or have joint issues, consider modifying by stepping side to side rather than jumping.

3. Cat-Cow Stretch (Mobility And Flexibility)

The cat-cow stretch is a gentle and effective way to improve spinal mobility.

Stretching in the cat-cow pose can:

  • Relieve back tension (5)
  • Increases flexibility through the spine
  • Foster a connection between movement and breathing (6).

Try this:

  1. Begin on all fours with your hands under your shoulders and knees under your hips.
  2. Drop your belly, lift your gaze, and arch your back (cow) on an inhale.
  3. On an exhale, round your spine, tucking your chin and tailbone (cat).
  4. Perform this movement slowly, focusing on your breath.

It’s an excellent daily practice for anyone spending long hours sitting.

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4. World’s Greatest Stretch (Mobility And Flexibility)

True to its name, the World’s Greatest Stretch targets multiple muscle groups. 

It combines:

  • A lunge
  • Spinal twist
  • Hamstring stretch, improving overall flexibility and joint mobility (7).

Try this:

  1. Start in a high lunge position with one leg forward.
  2. Place the opposite hand on the ground and twist your torso, lifting the other arm toward the ceiling.
  3. Hold, return to the lunge, and straighten your front leg for a hamstring stretch.

If you find balancing difficult, perform the stretch with your back knee resting on the floor. Consistency with this movement reduces stiffness and increases your range of motion.

5. Plank (Core Work)

The plank is one of the best exercises for building core stability. 

A strong core:

  • Improves posture
  • Protects your spine
  • It supports nearly every movement you perform (8).

Try this:

  1. Begin in a forearm plank position, with your body in a straight line from head to heels.
  2. Hold for 15-30 seconds, gradually increasing with practice.
  3. Keep your core tight and avoid letting your lower back sag.
  4. When holding, remember to breathe in through your chest and out through your stomach. You should be able to tighten your abdominals even further with each breath out.

If holding a full plank is too challenging, modify it by performing it on your knees. 

Proper form trumps duration, so don’t sacrifice technique to hold it longer.

6. Bird Dog (Core Work)

The bird dog is a functional core exercise that challenges balance and coordination. 

It strengthens the:

  • Lower back
  • Shoulders
  • Hips

These areas are essential for maintaining stability in daily activities (9).

Try this:

  1. Start on all fours. Extend one arm straight in front and the opposite leg behind you while keeping your torso stable.
  2. Pause, then return to the starting position and switch sides.
  3. Move slowly to maintain control.

If balance is an issue, start with only the arm or the leg, not both. 

The bird dog is a great core movement for beginners because it’s low-impact yet highly effective.

7. Bodyweight Squats (Functional Movements)

Bodyweight squats are fundamental movements that strengthen your:

  • Legs
  • Core
  • Glutes

They mimic movements you perform daily, like sitting and standing, making them incredibly functional (10).

Try this:

  1. To perform, stand with feet shoulder-width apart.
  2. Lower your hips back and down, keeping your chest up and knees aligned over your toes. Push through your heels to return to standing.
  3. Perform 10-15 repetitions.

Avoid letting your knees cave inward or lift your heels off the ground. 

Squats should feel natural, so focus on your form before adding more reps.

8. Push-Ups (Functional Movements)

Push-ups build upper body and core strength while enhancing body awareness and stability (11). 

They target the following:

  • Core
  • Chest
  • Triceps
  • Shoulders

Try this:

  1. Start in a high plank position, with your hands under your shoulders.
  2. Lower your body to the ground, then push back up.
  3. Keep your body straight throughout the movement.

Modify it on your knees or against a wall if a full push-up is too challenging. 

Aim for 5-10 repetitions and gradually build strength over time.

9. Diaphragmatic Breathing (Mind-Body Practices)

Diaphragmatic breathing, or “belly breathing,” strengthens the diaphragm and promotes relaxation. It reduces stress by activating the parasympathetic nervous system, which calms the mind and body (12). 

This practice can also:

  • Improve posture
  • Lower blood pressure
  • Enhance focus (12).

Try this:

  1. Lie flat or sit comfortably.
  2. Place one hand on your chest and the other on your belly.
  3. Breathe deeply through your nose, ensuring your belly expands more than your chest.
  4. Exhale fully and repeat.

This breathing pattern is a small but powerful habit to incorporate daily.

10. Child’s Pose (Mind-Body Practices)

Child’s pose is a restorative yoga posture that stretches the following:

  • Lower back
  • Thighs
  • Hips

It’s perfect for relaxing after a long day or incorporating into a cool-down routine (13).

Try this:

  1. From a kneeling position, sit back on your heels and stretch your arms forward, resting your forehead on the ground.
  2. Breathe deeply and hold the pose for 30 seconds or longer.

This pose is gentle, but if you experience knee discomfort, place a cushion under your hips or knees for added support. Use it to connect with your breath and relax your mind.

Read more: Weekly High-Protein Meal Plan: Balanced Nutrition for Muscle Preservation and Weight Loss

Is It Ok If I Workout Everyday?

Daily physical activity is beneficial for your body and mind.

Simply moving your body—whether through a brisk walk, stretching, or a leisurely bike ride can:

  • Keep your joints mobile
  • Improve circulation
  • Aids mental health (1)

Daily activity aligns with recommendations from health organizations, which suggest at least 150 minutes of moderate aerobic activity weekly (14). 

Splitting this across 7 days ensures you meet these guidelines without placing excess strain on the body.

However, how you structure your workouts determines whether they are healthy or harmful. 

Let’s break it down.

Your Body Needs Daily Movement

Your body thrives on regular movement. 

Exercise improves:

  • Cardiovascular health
  • Boosts your mood by releasing endorphins
  • Enhances overall fitness (1)

But it doesn’t mean every workout has to be intense. Research shows alternating intensity is essential for recovery and progress (15, 16).

Exercising, especially during strength or high-intensity sessions, creates tiny tears in muscle fibers. Rest allows your body to repair and rebuild these fibers, strengthening them. 

Without recovery, you risk overtraining, which can cause:

  • Fatigue
  • Lack of progress
  • Injuries (16).

Balancing High And Low-Intensity Days

Daily movement doesn’t mean you have to max out your efforts everyday. 

Instead, aim for a balance of movement types. 

Include light activities like:

  • Walking
  • Stretching

Moderate exercises like:

  • Yoga
  • Pilates

Challenging sessions like:

  • Weightlifting
  • Interval training

For example, if you do an intense strength-training workout one day, follow it with active recovery, such as walking or light mobility work, the next. 

This balanced exercise approach keeps your body active while safeguarding against burnout.

Listen To Your Body

One of the most essential principles to follow while leading an active lifestyle is individuality. What works for one person may not work for another. 

Pay attention to:

  • Fatigue
  • Soreness
  • Mental stress levels

If you feel overly tired or your performance declines, take a rest day or focus on restorative activities. 

Signs of overtraining may also include:

  • Irritability
  • Trouble sleeping
  • Increased risk of illness (16)

What Is The Recommended Exercise Per Day?

For most people, aiming for 30 minutes of moderate activity on most days is a good starting point. Reputable health organizations like the World Health Organization (WHO) and the American College of Sports Medicine (ACSM) have clear guidelines based on age (17, 18).

Adults (18-64 Years)

For optimal health, adults should aim for at least 150-300 minutes of moderate aerobic activity weekly or 75-150 minutes of vigorous exercise (17, 18). 

Moderate exercises include brisk walking or cycling, while vigorous activities can be running or swimming laps.

You can split this into manageable chunks, for example:

  • 30 minutes of moderate activity 5 days a week.
  • Adding at least 2 sessions of muscle-strengthening exercises, like weightlifting, yoga, or bodyweight training.

This routine can boost muscle mass, bone density, and functional strength.

Older Adults (65+ Years)

Older adults should follow the same basic guidelines but with specific adjustments (17, 18). Aerobic exercise remains essential for cardiovascular health, but flexibility, balance, and mobility are more important.

  • Include activities like tai chi or balance-focused movements to reduce fall risks.
  • If joint issues or chronic conditions make intense activity difficult, aim for light-intensity exercises like walking or seated.
  • Strength training should be a part of the routine at least twice a week to counteract muscle loss with age.

Children And Teens (6-17 Years)

Children and teens need at least 60 minutes of moderate-to-vigorous physical activity daily (17, 18). 

Most of this should be aerobic, like:

  • Running
  • Playing sports
  • Dancing.

Children and teens need vigorous-intensity activity at least 3 days a week.

Additionally, muscle- and bone-strengthening exercises—like climbing, push-ups, or gymnastics—should be done 3x weekly. These exercises support healthy growth and build lifelong habits of movement.

Balancing Aerobic, Strength, And Flexibility

A well-rounded routine incorporates 3 key components:

  1. Aerobic Activity: Great for heart and lung health (19). Examples include walking, running, swimming, or cycling.
  2. Strength Training: Builds and maintains muscle and bone strength (20). This category includes resistance exercises, lifting weights, or bodyweight movements like squats.
  3. Flexibility & Mobility Training: Supports range of motion and reduces stiffness (21). You can regularly do activities like yoga or stretching.

Combining these ensures you maintain cardiovascular fitness, muscular strength, and joint health.

Read more: Beginners’ 4-Day Calisthenics Workout Split

What Exercise Is Ok To Do Everyday?

Cardio (Daily Movement)

Low-impact cardio, like walking or cycling, can and should be done daily. 

These activities enhance cardiovascular health, improve circulation (19), and keep your body moving without overtaxing your joints or muscles.

Brisk walking, for example, is gentle on the body and keeps you active between more intense workout days. 

Stick to moderate durations (20-30 minutes) to avoid over-fatigue. 

Most experts recommend limiting high-impact cardio exercises like running or intense jumping movements to a few times per week to allow your body to recover. 

You can’t reap the benefits of running everyday because you need rest days to maximize running benefits.

Mobility And Flexibility

Stretching and practicing yoga are in the category of mobility and flexibility exercises. 

These movements are excellent for daily practice because they:

  • Keep your joints and muscles supple
  • Reduce stiffness
  • Prevent injuries (21).

Individuals can enjoy movements like the cat-cow stretch or World’s Greatest Stretch as part of a daily warm-up or cool-down. These exercises improve joint range of motion and ease tension, especially for long hours of sitting.

Stretching daily complements more strenuous workout days and is a great way to wind down before bed or start your morning feeling refreshed.

Core Work

Core-focused exercises, like planks or bird dogs, can fit into a daily routine, but with some considerations. Core stability is crucial for posture and injury prevention, so exercises that target the deeper core muscles are ideal for daily work (8).

For instance, bird dogs strengthen the core without causing excessive fatigue. 

However, exercises that involve heavy core engagement, like sit-ups or weighted movements, may benefit from 1-2 days of rest between sessions to allow muscle recovery.

Functional Movements

Functional movements, such as bodyweight squats or push-ups, mimic daily activities you can do often. They build strength and endurance in key muscle groups used in everyday life (22).

While these exercises are generally safe for daily use, vary your intensity and volume. 

For example, perform squats or push-ups on alternate days at higher intensities to build strength and use lighter or fewer repetitions on active recovery days. 

Listening to your body’s fatigue levels is essential to avoid overuse injuries.

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Mind-Body Practices

Mind-body activities like diaphragmatic breathing or yoga are perfect for everyday practice. 

These exercises help:

  • Regulate your nervous system
  • Promote mindfulness
  • Reduce stress (23)

For example, diaphragm breathing improves oxygen flow and activates the parasympathetic nervous system, calming the body. 

Gentle yoga poses, like “child’s pose,” relax the mind and body while lightly stretching key areas. These practices don’t strain the muscles, making them ideal daily habits.

Can I Do 10 Exercises In A Day?

Yes, you can incorporate 10 exercises in a single workout, but how you structure them is key. 

The intensity, duration, and your fitness level all matter. Having 10 exercises to do everyday at home doesn’t mean pushing all out on each one.

For beginners, focus on:

  • Moderate-intensity movements with cardio, strength, mobility, and flexibility exercises
  • Keep each exercise short—around 1-2 sets or 8-12 reps. This approach covers a variety of muscle groups without overwhelming your system.
  • Pay attention to workout balance.
  • Alternate between intense movements (like push-ups or squats) and lower-impact ones (like stretches), reducing the risk of fatigue or injury and shortening the session or lowering the intensity if you feel sore or tired.

Recovery is crucial. Even with 10 exercises, leave time for proper cool-downs and stretching. This recovery period ensures your workout is effective without overtraining, keeping you motivated long-term. Listen to your body and adjust as needed.

Frequently Asked Questions

  • Is 10 different exercises too much?

Not necessarily. It depends on the intensity, duration, and your fitness level. If structured well—alternating between intense and low-impact movements—10 exercises can provide a balanced workout. Keep the total session manageable to prevent overtraining.

  • Is a 30-minute workout enough?

Yes, a 30-minute workout can be enough if done effectively. Focus on combining aerobic, strength, and mobility exercises. Studies show even short bursts of daily exercise improve cardiovascular health, strength, and overall fitness.

  • Is 3 gym workouts a week enough?

For many, 3 weekly gym sessions are sufficient for building strength and overall fitness. 

This schedule supports long-term health and recovery and should combine daily low-impact activities like walking or mobility work.

  • Is 2 sets better than 3?

It depends on your fitness goals. Two sets can be enough for beginners or those short on time, primarily if performed with proper form and effort. Depending on your program, 3 sets may be better for building strength and muscle endurance.

The Bottom Line

Daily exercise is a powerful way to boost your physical and mental well-being, but balance is essential. Incorporating 10 exercises into your routine can be effective if you focus on variety, manage intensity, and allow for proper recovery. 

Mix cardio, flexibility, and strength-building movements to create a sustainable and rewarding habit.

DISCLAIMER:

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.

BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.

You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

SOURCES:

  1. Benefits of Physical Activity (2024, cdc.gov)
  2. Walking for good health (2023, betterhealth.vic.gov.au)
  3. Why Is It Important to Wear Good Walking Shoes? (n.d., maine.gov)
  4. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: a 12-month randomized, clinical trial (2016, nih.gov)
  5. Effect of three yoga poses (cobra, cat and fish poses) in women with primary dysmenorrhea: a randomized clinical trial (2011, nih.gov)
  6. Health benefits of Marjariasana (2025, bajajfinserv.in)
  7. Stretching: 9 Benefits (n.d., maine.gov)
  8. The real-world benefits of strengthening your core (2012, harvard.edu)
  9. The Activity of Surface Electromyographic Signal of Selected Muscles during Classic Rehabilitation Exercise (2016, nih.gov)
  10. The advantages of body-weight exercise (2024, harvard.edu)
  11. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness (2018, nih.gov)
  12. Effects of Diaphragmatic Breathing on Health: A Narrative Review (2020, mdpi.com)
  13. Child’s Pose (2025, health.clevelandclinic.org)
  14. American Heart Association Recommendations for Physical Activity in Adults and Kids (2024, heart.org)
  15. Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells (2019, frontiersin.org)
  16. How often should you take a rest day? (2023, uclahealth.org)
  17. WHO Guidelines on Physical Activity and Sedentary Behaviour. (2020, nih.gov)
  18. Physical Activity Guidelines (n.d., acsm.org)
  19. Effects of Exercise to Improve Cardiovascular Health (2019, frontiersin.org)
  20. Resistance training – health benefits (2022, betterhealth.vic.gov.au)
  21. The Importance of Flexibility and Mobility (n.d., psu.edu)
  22. Effects of high-intensity functional training on physical fitness in healthy individuals: a systematic review with meta-analysis (2025, bmcpublichealth.biomedcentral.com)
  23. Effects of Mind–Body Exercise on Brain Structure and Function: A Systematic Review on MRI Studies (2021, mdpi.com)

 

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