{"id":33100,"date":"2021-12-02T23:45:32","date_gmt":"2021-12-02T23:45:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=33100"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-exercises-to-do-everyday","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/","title":{"rendered":"7 Exercises To Do Every Day And Transform Your Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Aerobic_Exercises\" >Aerobic Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Running\" >Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Swimming\" >Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Rowing_Machines_Elliptical_Trainers_Treadmills\" >Rowing Machines, Elliptical Trainers, Treadmills<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Planks\" >Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Crunches\" >Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Yoga\" >Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The human body is an amazing thing. It can stand or walk for miles, it can swim in the ocean for hours, and doesn&#8217;t break down when subjected to scorching heat or freezing cold. We&#8217;re all born with a certain number of cells, but our bodies are constantly breaking them down and rebuilding new ones every day.\u00a0<\/span><span style=\"font-weight: 400;\">Unfortunately, we often neglect to take care of our bodies by doing exercises that will keep these processes running smoothly. This article will outline 7 different exercises you should do every day to help your body stay healthy and strong.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aerobic_Exercises\"><\/span><strong>Aerobic Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Also known as cardio, this group of <a href=\"https:\/\/betterme.world\/articles\/is-pilates-good-for-weight-loss\/\">exercises<\/a> helps regulate our heart rate by making it pump faster. As our heart rate increases, the number of red blood cells in our body increases to carry more oxygen throughout the entire body (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2018.00135\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, aerobic exercise also keeps us flexible and can help reduce the chances of diseases like <a href=\"https:\/\/betterme.world\/articles\/exercise-to-lose-belly-fat-in-1-week\/\">obesity<\/a>, cardiovascular problems, osteoporosis, diabetes, and even some cancers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that there is no shortage of <a href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\">aerobic<\/a> exercises you can do at home or at the gym. Some examples are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><strong>Jumping Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jumping jacks are a classic way to get your heart pumping fast while strengthening your muscles at the same time.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start off with feet together and arms at sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin to jump up while raising arms above the head until fully extended upwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then bring arms back down to their original position while lowering heels back to the ground.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Running\"><\/span><strong>Running<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is another great cardio exercise that will get your heart pumping fast. Because it&#8217;s a high-impact exercise, you&#8217;ll need to take rest days in between running sessions to avoid injury.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-29345 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2-1024x576.jpg\" alt=\"exercises to do\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Swimming\"><\/span><strong>Swimming<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an excellent, low-impact aerobic exercise that also strengthens all different portions of the body at once.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rowing_Machines_Elliptical_Trainers_Treadmills\"><\/span><strong>Rowing Machines, Elliptical Trainers, Treadmills<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At the gym, rowing machines are a great way to strengthen all parts of your core, while improving range of motion and flexibility at the same time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Elliptical trainers are used by many people as it gives them a full-body workout without putting too much stress on the joints (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/elliptical-machines\/faq-20058294\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s also non-weight bearing so it&#8217;s good for those with injuries or even bone conditions like osteoporosis or rheumatism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, we have the good ol&#8217; treadmill- the gold standard in aerobic exercises. It takes a bit of adjusting to get used to it, especially when you&#8217;re just starting out, but once you do it&#8217;ll become one of the best ways for your heart and body to reap the benefits of aerobic exercise.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/normal-heart-rate-after-exercise\/\">Normal Heart Rate After Exercise: What You Heart Rate After Training Should Be Plus What It Says About You<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks\"><\/span><strong>Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The plank is one of the best exercises to do every day because it works out both your core and lower-body muscles at once (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Plank_exercise\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It can be done just about anywhere too since you don&#8217;t really need any equipment to get started. The only downside is that planks are considered an isometric exercise, meaning that they require a lot of patience since you&#8217;ll be holding your body in a certain position for a period of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get started, lie face-down on the floor with elbows placed directly underneath your shoulders. Then lift yourself up by pushing against the ground using your arms, keeping your midsection tight to avoid losing balance. Finally, hold this position for 30 seconds without dropping down to your knees or waist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make planks more difficult, you can raise your feet slightly so they&#8217;re only hovering above the ground. Another challenge is to lift one leg up at a time while keeping your pelvis in line with the ground throughout the entire exercise. To make it even harder, you can also try lifting your opposite arm and leg up in the air.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the common mistakes people make while doing planks are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not tightening their core muscles enough to help support their body weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arching their backs or rolling down on the lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Placing hands too close together, causing the shoulders to roll up towards the neck.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To master proper plank form, make sure you keep your head in line with the rest of your body, don&#8217;t lift up too far off the ground, and try to maintain a straight line from shoulders to ankles.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"exercises to do\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like planks, push-ups also work out the entire body because it helps strengthen your arms, core, and chest while at the same time improving flexibility and range of motion (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2011\/10000\/kinetic_analysis_of_several_variations_of_push_ups.31.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). There are several different ways you can do push ups and it all depends on your current fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just starting out, try doing them off the floor while keeping your knees fully extended. More advanced exercisers can try placing their feet on top of a chair or bench to increase intensity while taking away some support from their legs. Another way to make push-ups more challenging is by elevating your feet onto another chair or bench.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most common push-up mistakes people make are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allowing their backs to arch or sag<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping their legs too far apart from each other, causing the hips to roll forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raising their bodies up onto toes instead of keeping them flat on the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To avoid these mistakes, practice the &#8220;plank&#8221; for perfecting your form and technique beforehand.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1024x576.jpg\" alt=\"exercises to do\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><strong>Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lunges are another great group of exercises for your <a href=\"https:\/\/betterme.world\/articles\/breathing-during-exercise\/\">core<\/a>, thighs, and buttocks. Doing lunges are also very good for strengthening the knees since they work out the quads in your thighs) (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/3551\/are-all-lunges-created-equal\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and arms down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn\u2019t extend past your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep. Repeat as many times as desired.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some of the common mistakes people make while doing lunges include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not keeping their back straight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Failing to bend their knee far enough towards the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hunching over during the exercise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To avoid these mistakes, keep your head up, back straight, and press your knees gently against the ground. But of course, don&#8217;t swing your body too much as this could cause injury. It&#8217;s also advisable for beginners to start doing lunges with a chair or bench behind them. This way they have something to grab onto if they feel like their balance is thrown off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you also keep your core tight throughout the duration of the exercise, making sure you don&#8217;t let it sag too much as this could result in muscle strains and back pain.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"exercises to do\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Crunches\"><\/span><strong>Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Crunches are some of the most popular exercises you&#8217;ll come across at the gym. They really work out your core, especially if you&#8217;re able to lift your feet off the ground while doing them (advanced users only) (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/crunches-exercise-guide\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;ve ever done crunches before, you might have noticed that it&#8217;s difficult to keep your neck straight without straining it. To solve this problem, simply take a rolled-up towel or blanket and place it behind your head before laying down on the floor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get started with crunches:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face up on the floor with legs extended and arms crossed against your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your shoulders off the ground using your upper back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you do this, tuck your legs under something sturdy so they don&#8217;t move throughout the exercise. You can also have someone hold down your feet if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want to make crunches more difficult, you can lift your feet off the ground as you do them.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some of the common mistakes people make while doing crunches include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straining their neck<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not lifting high enough<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Failing to exhale while lifting their shoulders\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To prevent these mistakes, it&#8217;s best to do slow repetitions. Also, always remember to breathe out when your head is being lifted off the ground.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">Does Running Build Muscle? The Truth About Anaerobic Exercise And Bodybuilding<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-31515 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3899-1024x576.png\" alt=\"exercises to do\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3899-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3899.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><strong>Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for an intense lower-body workout, squats are the perfect exercise to do. Not only will they work your quads, calves and buttocks, but you&#8217;ll also increase your flexibility and lower body strength as well (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-021-86030-7\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart and palms facing out to support your balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend knees to squat down. Keep your back straight and head up during the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders back with your chest sticking out as you lower down your body, ensuring that you don&#8217;t hunch over.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise back up to starting position. Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some of the common mistakes people make while doing squats are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letting their knees extend beyond their toes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Failing to keep their back straight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not lowering themselves far enough\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To prevent these mistakes, it&#8217;s best to have someone watch you do squats the first few times. This way they can point out your mistakes and help correct them so you don&#8217;t injure yourself.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-31616 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1024x576.png\" alt=\"exercises to do\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><strong>Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A yoga workout can be an excellent way to relax after a long day. It also helps keep your mind and body healthy, especially if you do yoga in the morning when your energy levels are high (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Some of the most popular poses include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tree pose &#8211;<\/b><span style=\"font-weight: 400;\"> This exercise is great for building balance and stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Downward Dog &#8211;<\/b><span style=\"font-weight: 400;\"> This helps strengthen your arms and legs while also stretching out your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cobra Pose<\/b><span style=\"font-weight: 400;\"> &#8211; This helps open up your chest and lower back as well as strengthening your arms, legs and hips.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To perform a yoga pose:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a quiet spot where you can do yoga without worrying about disruptions. Loosen up any clothing that may be restricting your movement or breathing. You can also put on some calming music to relax yourself even further.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a cozy position on the floor, sitting or lying down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take deep breaths as you slowly move through the pose. Pay attention to your body and any pain points it may have so you can adjust accordingly.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Research has proven that doing yoga frequently can have numerous health benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). For example, doing yoga regularly has been shown to reduce stress and anxiety as well as improve your mood and balance. It can also help increase flexibility as well as boost energy levels which helps lead to a healthier lifestyle overall.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Daily exercise is an excellent way to keep your body healthy and strong. This article lists only 7 of the many exercises that you can do to help improve your health. If you want to get in shape, it&#8217;s important to find an exercise routine that works for you. Remember to always consult a physician before starting any new fitness routine so they can assess your current health status and determine if there are any risks involved with doing the exercises.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Exercises_To_Do_Every_Day\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/3551\/are-all-lunges-created-equal\/\"><span style=\"font-weight: 400;\">Are All Lunges Created Equal?<\/span><\/a><span style=\"font-weight: 400;\"> (2013, acefitness.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/elliptical-machines\/faq-20058294\"><span style=\"font-weight: 400;\">Are elliptical machines better than treadmills for basic aerobic workouts?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2018.00135\/full\"><span style=\"font-weight: 400;\">Cardiovascular Effects and Benefits of Exercise | Cardiovascular Medicine<\/span><\/a><span style=\"font-weight: 400;\"> (2018, frontiersin.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.masterclass.com\/articles\/crunches-exercise-guide\"><span style=\"font-weight: 400;\">Crunch Exercise Guide: How to Do Crunches With Perfect Form<\/span><\/a><span style=\"font-weight: 400;\"> (2021, masterclass.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">Exploring the therapeutic effects of yoga and its ability to increase quality of life<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">Health benefits of physical activity: the evidence<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-018-0103-7\"><span style=\"font-weight: 400;\">How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading<\/span><\/a><span style=\"font-weight: 400;\"> (2018, biomedcentral.com)<\/span><\/li>\n<li><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2011\/10000\/kinetic_analysis_of_several_variations_of_push_ups.31.aspx\"><span style=\"font-weight: 400;\">Kinetic Analysis of Several Variations of Push-Ups<\/span><\/a><span style=\"font-weight: 400;\"> (2011, journals.lww.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.physio-pedia.com\/Plank_exercise\"><span style=\"font-weight: 400;\">Plank exercise<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., physio-pedia.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The human body is an amazing thing. It can stand or walk for miles, it can swim in the ocean for hours, and doesn&#8217;t break down when subjected to scorching heat or freezing cold. We&#8217;re all born with a certain number of cells, but our bodies are constantly breaking them down and rebuilding new ones [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":33102,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,130],"tags":[],"coauthors":[122],"class_list":["post-33100","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workouts-for-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Exercises To Do Every Day And Transform Your Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 7 EXERCISES TO DO EVERYDAY? \u27a4 This article will show you how to stay fit while improving your health. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Exercises To Do Every Day And Transform Your Body\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 7 EXERCISES TO DO EVERYDAY? \u27a4 This article will show you how to stay fit while improving your health. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1982\" \/>\n\t<meta property=\"og:image:height\" content=\"1245\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"7 Exercises To Do Every Day And Transform Your Body\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/\"},\"wordCount\":2165,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg\",\"articleSection\":[\"For Men\",\"For Women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The human body is an amazing thing. It can stand or walk for miles, it can swim in the ocean for hours, and doesn't break down when subjected to scorching heat or freezing cold. We're all born with a certain number of cells, but our bodies are constantly breaking them down and rebuilding new ones every day.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Unfortunately, we often neglect to take care of our bodies by doing exercises that will keep these processes running smoothly. This article will outline 7 different exercises you should do every day to help your body stay healthy and strong.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Aerobic Exercises<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Also known as cardio, this group of <a href=\\\"https:\/\/betterme.world\/articles\/is-pilates-good-for-weight-loss\/\\\">exercises<\/a> helps regulate our heart rate by making it pump faster. As our heart rate increases, the number of red blood cells in our body increases to carry more oxygen throughout the entire body (<\/span><a href=\\\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2018.00135\/full\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Furthermore, aerobic exercise also keeps us flexible and can help reduce the chances of diseases like <a href=\\\"https:\/\/betterme.world\/articles\/exercise-to-lose-belly-fat-in-1-week\/\\\">obesity<\/a>, cardiovascular problems, osteoporosis, diabetes, and even some cancers (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is that there is no shortage of <a href=\\\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\\\">aerobic<\/a> exercises you can do at home or at the gym. Some examples are:<\/span>\\r\\n<h3><strong>Jumping Jacks<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Jumping jacks are a classic way to get your heart pumpi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/\",\"url\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/\",\"name\":\"7 Exercises To Do Every Day And Transform Your Body - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for \u2605 7 EXERCISES TO DO EVERYDAY? \u27a4 This article will show you how to stay fit while improving your health. Keep reading to find out everything you want to know.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg\",\"width\":1982,\"height\":1245,\"caption\":\"exercises\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"For Men\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-men\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"7 Exercises To Do Every Day And Transform Your Body\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7 Exercises To Do Every Day And Transform Your Body - BetterMe","description":"Looking for \u2605 7 EXERCISES TO DO EVERYDAY? \u27a4 This article will show you how to stay fit while improving your health. Keep reading to find out everything you want to know.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/","og_locale":"en_US","og_type":"article","og_title":"7 Exercises To Do Every Day And Transform Your Body","og_description":"Looking for \u2605 7 EXERCISES TO DO EVERYDAY? \u27a4 This article will show you how to stay fit while improving your health. Keep reading to find out everything you want to know.","og_url":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1982,"height":1245,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"7 Exercises To Do Every Day And Transform Your Body","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/"},"wordCount":2165,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg","articleSection":["For Men","For Women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The human body is an amazing thing. It can stand or walk for miles, it can swim in the ocean for hours, and doesn't break down when subjected to scorching heat or freezing cold. We're all born with a certain number of cells, but our bodies are constantly breaking them down and rebuilding new ones every day.\u00a0<\/span><span style=\"font-weight: 400;\">Unfortunately, we often neglect to take care of our bodies by doing exercises that will keep these processes running smoothly. This article will outline 7 different exercises you should do every day to help your body stay healthy and strong.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Aerobic Exercises<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Also known as cardio, this group of <a href=\"https:\/\/betterme.world\/articles\/is-pilates-good-for-weight-loss\/\">exercises<\/a> helps regulate our heart rate by making it pump faster. As our heart rate increases, the number of red blood cells in our body increases to carry more oxygen throughout the entire body (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2018.00135\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, aerobic exercise also keeps us flexible and can help reduce the chances of diseases like <a href=\"https:\/\/betterme.world\/articles\/exercise-to-lose-belly-fat-in-1-week\/\">obesity<\/a>, cardiovascular problems, osteoporosis, diabetes, and even some cancers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is that there is no shortage of <a href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\">aerobic<\/a> exercises you can do at home or at the gym. Some examples are:<\/span>\r\n<h3><strong>Jumping Jacks<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Jumping jacks are a classic way to get your heart pumpi ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/","url":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/","name":"7 Exercises To Do Every Day And Transform Your Body - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for \u2605 7 EXERCISES TO DO EVERYDAY? \u27a4 This article will show you how to stay fit while improving your health. Keep reading to find out everything you want to know.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_546750826.jpg","width":1982,"height":1245,"caption":"exercises"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/7-exercises-to-do-everyday\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"For Men","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-men\/"},{"@type":"ListItem","position":5,"name":"7 Exercises To Do Every Day And Transform Your Body"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/33100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=33100"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/33100\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/33102"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=33100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=33100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=33100"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=33100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}