Did you know that about 30% of men in the United States are sedentary? This means they spend 5 hours or more sitting during the day.
A sedentary lifestyle will not only cause you to be out of shape in the present but can also drastically impact your mental and long-term physical health in a negative way.
To have the longest life possible, and the highest quality of life throughout that time, you have to include some exercise in your routine. We get it, television and other media can be discouraging.
With just your body and a few feet of space in which to move, you can get a great workout from the comfort of your own living or bedroom! Listed below are 7 exercises that fit that mold - keep reading to learn more!
1. Plank Variations
One of the best exercises you can do for your core strength, while also improving balance and stamina, is planking. Start with traditional planks, with your elbows bent, forearms flat against the ground, and your full body engaged.
Once you've mastered the traditional plank, you can increase the difficulty with plank walkups, where you transition from a plank position to a push-up position and back down. Next, try rotating side planks. Get into the plank position while facing one side instead of the floor, raise one arm into the air, then rotate your upper body until your arm is beneath you and repeat.
2. Push-Ups
Push-ups are a great workout for your chest and arms, but if you have the proper form while doing them, they should also engage your core. Begin in the plank position, but with your hands flat on the floor, shoulder-width apart.
With any workout, correct form is vital for an effective exercise and to avoid injury. Be sure that your core is engaged and your back is straight. Then, lower your body until your face is almost touching the floor and push back up.
3. Wall Slides
If you have a desk job, wall slides are an easy workout to do during the workday to give your body a break from being in a seated position. Stand with your back pressed against the wall, your arms raised at the elbows, and slide down to a squatting position. Slide back up the wall and that's one rep!
Doing 10-15 reps a few times a day will do wonders for your upper back, shoulders, and posture.
4. Squats
Squats primarily target your thigh muscles (the quadriceps and hamstrings) and glutes. However, done properly, they will work your core and your calves, as well as help to improve ankle stability.
There are many variations to the squat, including adding weight across your shoulders, but for the basic exercise, all you have to do is stand up with your back straight and your chest out, feet approximately shoulder-width apart. Bend your knees until your thighs are level with the floor, then slowly raise back to a standing position.
5. Hip Raises
Wall slides will help your upper back and shoulders, but if you spend a lot of your day sitting, you need something to work your lower back and glutes as well. Even if you're careful not to slouch, sitting for long periods of time is horrible for your muscles, particularly those in your hips and lower body.
To combat this, do a few hip raises periodically throughout the day! While you can do this at work, you'll want to bring a yoga mat to keep in your office, as lying on a public floor isn't ideal.
Lie down with your hands flat and your knees bent, then raise your hips into the air as far as you can without moving your head or hands. Lower back down to the mat or floor and you've done a hip raise!
6. Cross Crunches
Traditional crunches can become tedious after a while, so instead, do some crunch variations! We've chosen cross crunches, as they are an excellent workout for your abdominal and oblique muscles.
Like a regular crunch, you will begin lying on your back with your knees bent, hands behind your head. But instead of sitting up straight, you will swivel as you rise, touching your left elbow to your right knee and vice versa.
7. Thoracic Rotation
Last but not least, thoracic rotations are another of these exercises that you can do at the office, provided you have a yoga mat, to improve any bad posture habits you may have picked up from a sedentary lifestyle or desk job.
Thoracic rotations are easy! All you have to do is lie on your side, knees bent and arms outstretched. With your knees still bent and to one side, spread your arms, opening your chest and turning your head to the other direction.
You can't repair years of slouching overnight, but with repeated exercise and a conscious effort to maintain good posture, you'll notice an improvement over time.
Complete the Best Exercises for Men Daily to Improve Fitness
Well, there you have it! You don't any equipment for a single one of these best exercises for men - you don't even have to leave your living room to do them!
You will be shocked to see what large improvements you will feel in both your physical and mental health by performing a few exercises a day. Getting started is the hardest part, but once you have a routine in place, working out will feel as natural as any of your other daily activities.
Looking for more tips on improving your health and getting the most out of your workouts? Check out our other posts!
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