Exploring Fitness

6 Essential Exercises to Incorporate into Your Routine in 2024

As we head into a new year, it’s time to reassess our fitness routines and make sure we’re incorporating exercises that will benefit our overall health and well-being. Here are six essential exercises that you should consider adding to your routine in 2023, regardless of your training schedule.

1. Strict Push-ups

Push-ups are a staple exercise that often get overlooked, but they’re one of the most effective exercises for working your upper body, core, and glutes. To do a strict push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower yourself down slowly, pausing for a moment at the bottom, and then press back up to the starting position. Start with daily push-ups, even if you can only do a few at first, and work up to sets of 10, 20, 30, or even 40.

2. Full Range of Motion Squats

Squats are another exercise that’s essential for building strength and mobility in your lower body. To do a full range of motion squat, stand with your feet shoulder-width apart and your hands by your sides. Lower yourself down into a squat, keeping your back straight and your knees behind your toes. Pause for a moment at the bottom, then push back up to the starting position. Start with sets of 10, then increase to 20, and ultimately 30 repetitions. This exercise is beneficial in reducing the risk of injury by strengthening the joints and can help develop strong muscles.

3. Standing Dumbbell Shoulder Press

This exercise is a great way to strengthen the muscles of your shoulder and improve your posture. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Press the dumbbells straight up over your head, keeping your core engaged, and then lower them back down to the starting position. Aim for sets of 10 to 15 reps with a weight that feels challenging but not too heavy.

4. Bent Over Dumbbell Row

This exercise is a great way to work your back, shoulders, and glutes. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing towards your body. Bend over at the hips, keeping your back straight, and let your arms hang straight down from your shoulders. Lift the dumbbells up towards your sides, keeping your elbows close to your body, and then lower them back down to the starting position. Aim for sets of 10 to 15 reps with a weight that feels challenging but not too heavy.

5. Kettlebell Swing

Kettlebell swings are a dynamic exercise that can help improve your power, speed, and endurance. Stand with your feet shoulder-width apart and hold a kettlebell with both hands. Swing the kettlebell back between your legs, then up to chest height, using your hips and legs to generate power. Aim for sets of 15 to 30 reps with a weight that feels challenging but not too heavy.

6. Walking Outdoors

Walking is a low-impact exercise that has numerous benefits, including stress relief, improved cardiovascular health, and increased mobility. Aim to walk outdoors for at least 30 minutes a day, ideally in a natural setting such as a park or trail. You can also incorporate hills, stairs, or other terrain to make your walks more challenging and engaging.

By incorporating these six essential exercises into your routine in 2024, you’ll be well on your way to improving your overall health and fitness. Remember to always listen to your body and start slowly, increasing the intensity and duration of your workouts as you become more comfortable. Happy exercising!