19 Best Effective Fitness Exercise

Best Exercises for General Fitness

Fitness exercises are actions and movements performed to remain healthy and fit or to practice a specific physical activity (Collins Dictionary). Perfect physical fitness refers to the ability of the body systems to work together with perfect efficiency to allow a healthy life and smooth running of daily activities. Fitness exercises are important as they improve overall health, lower the risk of diseases, improve activity and mobility, lower the risk of injuries, and improve life expectancy and overall quality of life. 

Everyone desires fitness, and there are many ways to achieve it. It needs a combination of exercises, nutritional management and lifestyle modifications. For many people, the challenges associated with the weight loss and fitness journey are overwhelming. The fitness experts advise starting with basic and easy exercises and gradually adding to the workout. Exercises that target a large group of muscles are more effective. Below are 19 effective workouts, procedures, and good workout routines that are excellent for fitness and overall health. The at-home exercises improve strength, flexibility and stamina and require minimum to no equipment or guidance from a fitness trainer. It is better to add such exercises to the daily routine. 

Squats

The squat is a strength exercise in which a person lowers his hips from a standing position and then stands back. The squats help strengthen the hip muscles. During the descending phase, the knee and hip joints and muscles flex, and the ankle joint undergoes dorsiflexion. During the standing back phase, the knee and hip joints and muscles undergo extension, and the ankle joint undergoes plantar flexion (Silvio Lorenzetti, Swiss Federal Institute of Sport Magglingen). 

It improves core strength and increases the size and strength of the lower body muscles. Various muscles in the abdomen are used in squats. The squats are either perfumed under the bodyweight (bodyweight squats) or by having a barbell on the back (barbell back squats). 

Figure 1: An athlete performing the barbell back squats.

The procedure of a squat is completed in 6 steps. 

1. Stand straight and keep the feet just under the hips (hip-width apart), then move the feet slightly to make them slightly wider than the hips. Place hands on the hips. 
2. Gradually tighten the stomach muscles. While standing, pull back the shoulders and lift the chest. Now exhale the air, which results in the navel pushing back and engaging the muscles of the deep abdomen. Keep pelvis and spine stable. 
3. Now, sit down gradually as if sitting on an invisible chair and bend the knees, keeping the upper body straight to look like a seat on the back. The shoulders must not be rounded forward, and the chest not be collapsed, although it is ok to allow a natural and slight tilt of the torso. 
4. Continue to lower as far as the body allows without moving forward beyond a few inches. In case of knee issues, lowering beyond 90o (thighs parallel to the floor) is not recommended. The knees must not be allowed to move forward too far or inwards. They are aligned with the feet pressed outward like pushing against an invisible band. 
5. Then, straighten the legs for lifting back motion. Care must be taken to avoid the locking of knees while standing. Keep heels tightly on the floor as if glued, particularly during the standing phase. It further strengthens the gluteal muscles. 
6. Repeat the moves 10-15 repeats in 3 sets. A good practice is to stretch the arm in front for better balance during the procedure. The procedure must be repeated thrice weekly, and the frequency is increased as the strength improves. 

Lunges

A lunge refers to a body position in which one leg is placed forward with the foot flat and the knee bent, and the other second leg is positioned back. Many variations of lunges are present, but the basic mechanism is the same. Bodybuilders and athletes use it as a fitness exercise during sports performance training. It is practised as a part of the Asana regime of yoga. The rear leg is activated too. Various muscles engaged in a lunge are erector spinae, quadriceps, gluteals, soleus, gastrocnemius, hamstrings, multifidus, obliques and transverse abdominis. 

Figure 2: A female performing the forward lunges.

The most common version of the lunges is the forward lunge which is carried out in the following steps; (Tine Alkjær, University of Copenhagen, Copenhagen, Denmark)

1. Stand tall while keeping the feet hip-width apart and engage the core by exhaling the air while keeping the chest upward and forward. 
2. Take a big step with the right leg in the forward direction. Shift the weight forward so that the heel is the first to hit the floor. 
3. Lower the body until the right thigh parallels the floor while the right shin is vertical. Shifting the knee a little forward is ok, given that it doesn't go beyond the right toe. 
4. If the weight allows, lightly tape the left knee to the floor while the weight is on the right heel.
5. Press heavily on the right heel to achieve the starting position and repeat the process. 

The procedure for a backward or reverse lunge is as follows;

1. Stand erect while the hands are at the hips. 
2. Use the left foot to take a large step in the backward direction. 
3. Lower the hips and make the front thigh (right one) parallel to the floor while the right knee is positioned directly on the ankle. The left knee must be bent at a 90o angle and be pointed towards the floor, and the left heel must be lifted. 
4. Press the right knee tightly on the floor to regain the standing position, and complete the first cycle by bringing forward the left leg. 
5.  Now step back using the right leg. More challenging is added by placing the hands on the head. 

Burpees

The burpee is an exercise where a trainee completes squats with additional stands between the repeats. The palms of the hand are placed on the floor in front of the corresponding feet to move from standing to squatting. It engages the whole body and is employed in strength training. It is a very efficient exercise that combines strength with cardiovascular training. All of the body's musculature is used in the whole body's continuous activity. It isn't easy, but the experts have called it a worthy option (Georgiy Polevoy, Moscow Polytechnic University, Russia). 

Figure 3: A woman doing burpees. 

The steps are as follows; (Cleveland Clinic Health Essentials)

1. It starts from a standing position while the shoulders are kept at a shoulder apart. Keep the arms at the sides, take out the chest and straighten the back. 

2. The second step is to drop into a squatting position. Bent the knees, drive them out slightly past the toes, and bring down the butt. Keep the feet flat on the floor, then place the palms in front of the feet. 

3. Kick back the legs to achieve a high plank position while the whole body is in a straight line from heels to the shoulders. Lock up the arms, keep the head straight, and eyes in the forward direction. 

4. Bent the elbows to bring the body towards the floor. It is just like the descending part of a push-up. Keep the body straight and the core tight. 

5. Return to a high plank position while keeping the body straight. 

6. Then, move back to the squat position. The legs are jumped forward, and the feet are held flat on the floor while landing. The position by the end of 6th step must be as in step 2. 

7. Keep the arms up to make a jump toward the ceiling, then jump explosively and land on the starting position. 

8. Now restart the process by moving back towards the first step.

Abdominal Crunches

The abdominal crunches are the exercises that engage the rectus abdominis muscles to tighten the belly and achieve the famous six-pack abs. It is a cheaper, easy, home-based exercise that doesn't need any equipment and uses the body's weight to tone the muscles. Despite the variable results of studies, some experts like Du-Jin Park (Catholic University of Pusan, Korea) have recommended it, although it has a risk of back injury. 

Various types of crunches are; the basic crunches that target only the rectus abdominis muscles; bicycle crunches that target the obliques muscles in addition to the rectus abdominis muscles; reverse crunches that target transverse abdominis (a deep muscle under the abs) in addition to the muscles targeted in the bicycle crunches and crossover crunches that target the obliques muscles and rectus abdominis muscles. There are many other less common variants. 

The procedure of each type is different. 

Basic crunches: Excessive tension on the neck muscles is avoided in the basic crunches. The trainee must place the head on the palms of their hands and image as if holding a tennis ball between their chest and chin. Then the chest is lifted while keeping the legs in place. 

Figure 4: An athlete performing basic crunches.

The procedure is as follows;

1. Lie flat on the ground, keeping the feet flat and at hip-width apart. The knees must be bent, fingertips placed behind the ears while keeping the elbows wide open. Then take a deep breath.
2.  Breath out the air, squeeze the abs and lifts the head. Lift shoulder and neck upwards towards the ceiling. 
3. In the third step, the trainee must breathe in and return to the starting position. 
4. The process is repeated to complete five rounds of 10-12 repeats. 

Bicycle crunches: The fingertips are not clasped behind the head. Before achieving high speed, it is necessary to practice it thoroughly. The legs must be stretched fully while the elbows kept wide open. 

Figure 5: An athlete performing the bicycle crunches.

The procedure is as follows;

1. Lie on the flat floor with elbows wide open and fingertips behind the ears. Squeeze the abs and bring both legs to the tabletop position while keeping them at hip-width apart. The ankles must align with the knees already bent at 90o, and the knees must be directly on the hips. 
2. Pull the right knee towards the chest and lift the shoulder blades from the ground. Twist the torso so that the left elbow taps the right knee. Stretch out the left leg and keep it on the floor.
3. Change the sides while the elbows are wide open and the navel is squeezed into the spine to complete one repetition. 
4. Repeat the process for five rounds of 10-12 repeats each. 

Reverse crunches: The trainee must move slowly and use the abs for each step. Too much rolling must be avoided, and only the hips and the tailbone must be raised in the upward direction. As soon as more of the back starts losing contact with the floor, the activity is stopped. The steps are as follows;

1. Lie on the back while the feet are on the floor at hip-width apart. The arms must be rested along the sides of the body. Tighten the abs and raise both legs slowly to the tabletop position while still hip-width apart. The knees must be directly on the hips, and the ankles align with those already bent at 90o. Take a deep breath while the spine is in the neutral position, and there is a natural curve in the lower back.
2. Breathe out the air to cause the contraction of the abs. It pushes the knees and hips towards the chest. The hips must come off the mat during the curling, while the knees must stay at the same angle. Make an effort to keep the shoulder and neck relaxed. 
3. Breathe in the air slowly and turn to the starting position. The hips must lie on the mat, and the knees must be over the hips, which are still bent at 90o. 
4. The procedure must be repeated for five rounds of 10-12 repeats each. 

Crossover crunches: A useful tip is to avoid working out the neck and imagine a tennis ball between the chest and chin. The abs must be engaged on the way upwards while the movements on the way down are controlled. Synchronisation with breathing is important. The procedure goes as follows;

1. Lie flat on the floor while the feet lie flat and hip-width apart. Bend the knees, place the fingertips behind the ears, and open the elbows. 

2. Crossover the left leg to the right to allow the left ankle to rest on the right knee, and take a deep breath. Breathe out the air and keep the abs tight. 

3. Raise the upper body off the mat to allow the right elbow to reach the left knee. The torso must be twisted to the left while the abs are squeezed. 

4. Breathe in as the upper body slowly lowers to the mat. 

5. Repeat the process for five rounds of 10-12 repeats each.

Side plank 

Side plank is a way to engage and strengthen two layers of muscles on the body's sides, known as the obliques muscles. These muscles are responsible for bending and rotating the trunk and protecting the spine. Working with the obliques is important to improve the strength and tone of the core, and side plank is included in the exercise plans of many professional athletes as it strengths a group of three distinct muscles at once, strengthens the core without overstressing the back, improves the balance and lower the risk of back injury (Angela Blasimann and colleagues, 2018). 

Before performing, find a soft surface, e.g., a mat, to reduce stress on the feet and arms. 

Figure 6: A man in the side plank position. 

The procedure is as follows;

1. Lie on the right side with the feet stacked on each other and the legs stretched straight. The right elbow must be placed under the right shoulder, and the forearm must be pointing away from the body. The hand must be balled to form a fist. The pinky side of the hand must touch the ground. 
2. Brace the core, breathe in and keep the neck neutral. 
3. Lift the hips above the mat to support the body's whole weight on the side of the right foot and elbow. The body must be straight from the ankles to the head. 
4. Keep the body in that position, and depending upon the fitness level, aim for at least 15-60 seconds. 
5. Repeat the process on the left side and repeat the cycle as much as the stamina allows. 

Some points to remember during the procedure are;

1. If it is hard to hold on to the plank, there is nothing to worry about. Try the exercise from the knees instead of the feet and gradually build strength.
2. Keep the hips stacked, facing each other, and don't rotate the body. 
3. Don't lift the hip sage; if holding the plank is difficult, aim for a shorter duration, like 10-15 seconds, and aim for 60 seconds gradually.
4. Keep the bottom hand and face relaxed during the procedure.

Planks

There are various plank variations, and once a person has practised the basic side plank, it is worth trying other variations. The definition and procedures of the three main variants are given below. 

Elevated side plank: The elevated side plank puts more emphasis on the shoulder. It takes more work, depending on the strength of the core and upper body. The procedure is as follows;

The procedure is started from the same position as in the traditional side plank. The trainee is required to keep the core braced and the neck neutral. Now, the hips are lifted above the mat using the palms of hands that support under the lower shoulder, and the fingers must face away from the body. The top arm is extended towards the ceiling. The position is held for 15-60 seconds and repeated on the other side. 

Figure 7: An athlete performing rotation side plank. 

Rotation side plank: Adding rotation to the side plank engages the abs, glutes, lat muscles, shoulder muscles, and obliques. The procedure is as follows;

The procedure is started in the same position as the traditional side plank. The top arm is raised straight above the body. The arm is lowered, the core rotated, and the top arm is threaded through the space created under the body. Then the arm is unthreaded and returned to the starting position. The process is repeated 10-15 times and then repeated on the other side. A beginner is advised to start from 1 cycle per side and gradually aim to increase as the body gains strength. 

Dipped side plank: It engages the shoulder, lat muscles in the upper back, glutes, and oblique muscles. The procedure is as follows;

The procedure is started from the same starting position as the traditional side plank. Then the top arm is raised slightly above, and the top hand is kept on the top hip. The hips are dropped until they reach the ground and are then returned to the starting position. The process is repeated 10-15 times on one side, and then the side is switched. The beginners are advised to start from just one cycle per side and gradually increase the intensity and number as the body gains strength.

Pushups

Pushup or press up is a common exercise in which the arms are used to raise and lower the body on the floor repeatedly. The pushups activity exercises the triceps, pectoral and anterior deltoid muscles and provide additional benefits to the other nearby muscles (Iván Chulvi‐Medrano NowYou Personal Training Studio, Valencia, Spain).

It is a basic exercise used in military training, physical education and athletic training, and sometimes, it is used as a punishment sport in martial arts, school and the military. Various variants of pushups have been developing, e.g., incline pushups, decline pushups, bent knee pushups, stability ball pushups, medicine ball pushups, pushups with lat rows, clapping pushups and diamond pushups. The variants provide additional resistance and challenge and target more specific muscles. 

Figure 8: An athlete performing pushups. 

To perform a pushup, the trainee must be on the floor with all four limbs and hands slightly wider than the shoulders. The elbows are kept slightly bent and must not be locked out. The legs are extended back to balance the whole body on toes and hands, and the feet are hip-width apart. Once the position is achieved, the rest procedure is as follows;

1. Contract the abs and engage the core by pushing the navel towards the spine.
2. Inhale the air and slowly bend the elbows to lower the body towards the floor. Keep lowering as soon as the elbows form an angle of 90⁰. 
3. Now, exhale the air by contracting the chest muscles and push the palms of the hands against the floor to return to the starting position. 
4. Repeat the process and increase the frequency slowly as the body gains strength. Add more challenges by adding weight or steps, as in the other variants. 
5. It is important to keep the whole body in a straight line without arching the back or sagging in the middle. The core must be kept tight throughout the process. 

In the bent knee pushup, the toes are replaced with the knees. In the incline pushup, a bench or a table is used using the same technique as a standard pushup, and it is easier and better to start for a beginner. In the core ball stability pushup, core stability work is added to increase effectiveness and difficulty. It is recommended after sufficient expertise in traditional pushups is achieved. In the decline mode, a table or box is used to raise the feet, adding to the resistance and challenge and the height of the box or table is adjusted according to the resistance requirement. In the clapping variant, more power is used while rising so that the hands come off the floor mat, and a clapping action is performed in mid-air. It has the risk of injury, particularly for beginners. The diamond pushups are used to target the bicep brachii muscles. The hands are closed together so that the thumb of one hand touches the index finger of the other hand to form a diamond shape on the floor. In the lat row variant, the dumbbell lat rows are added alternately to the top during each replication to increase the intensity. On the top side, the weight is pushed towards the chest and lowered towards the floor. In the medicine ball variant, the standard pushup is perfumed while placing one hand on the ball, improving balance and shoulder stability.

Single-leg deadlifts

It is a popular exercise that targets the muscles in the lower back, gluteals and hamstrings. It is a traditional deadlift exercise variant with additional stability and balance challenge. It improves the strength of the core and spine. The single-leg variant involves lifting one leg off the ground and extending it behind the body. The extended leg strengthens the core muscles while standing on a single leg improves the balance. It is beneficial for unilateral sports movements (Wiktor Diamant, International Journal of Exercise Science, 2021). 

Different variants are elevated rear foot single-leg variant, single-leg deadlift with support, bodyweight single-leg deadlift and single-leg deadlift with a resistance band and knee drive. There are several advanced variants which use various modifications to engage different muscles. 

Figure 9: Single leg deadlift is really tough. 

The procedure of a traditional single-leg deadlift is as follows;

Get in the starting position, and stand while keeping the feet at hip-width apart. Lean forward to pick up the dumbbells in the hands.

Stand properly, and allow the dumbbell to be hung before the legs. Keep one of the legs straight on the ground and move the other to the rear side. While it is not necessary for the hind leg to be in a straight line, it nevertheless improves the balance. 

Add a soft curve in the knee, allowing the hips to push back. Now, push the hips back and allow the trunk to lean forward flexibly at the knee. Create a slight flex at the knee again and attempt to load the hamstrings and glutes while leaning ahead. 

Allow the dumbbells to hang naturally with the arms that are fully extended and straight and palms confronting the legs. Keep the core tight and the shoulders drawn back during the process.

Continue the forward flexion of the trunk as far as possible, and the dumbbells must hit near the mid-shin. As soon as it is felt that the form is about to collapse and is about to break, stop the falling. 

Pull the weight upward by raising the hips. It is achieved by pressing the glutes and driving the hips forward. It is advised not to stand on both legs before finishing one repetition on a single leg. 

Repeat the process as desired. 

Standing overhead dumbbell pressing

An overhead or shoulder press is an upper-body training exercise using weight. The trainee presses a weight like a dumbbell in the standing position. It targets and develops the anterior deltoid muscles in the shoulder. It was once a part of Olympic weightlifting but was removed in 1972, as it took a lot of work to judge the proper technique. The dumbbells, barbells or kettlebells are used to create a weight pressed overhead. 

Figure 10: A man performing the overhead press. 

Two versions are available; one is performed while standing and the other while sitting. The standing version is better as it engages more muscles to supper the lift. The procedure is as follows;

1. Stand upright while keeping the back straight. Hold the dumbbells at shoulder level in each hand using an overhand grip. Thumbs are kept on the inside while the knuckles are facing upward. 
2. Exhale the air as the weight is raised above the head in a controlled manner. 
3. Take a brief pause at the top end of the motion. 
4. Inhale the air and take the dumbbells back to the shoulders. 

There are several different ways to perform the exercise (variants). They include the seated dumbbell overhead press, in which the actions are performed in a sitting position to stabilize better and support the back; the altering arms variant, in which both arms are not used and are altered; the hammer grip variant, in which the hand positions are changed to form a hammer grip, barbell overhead press in which the barbell is used instead of the dumbbells and the dumbbell squat to overhead press in which squat is added to the overhead press to engage both the lower and upper body simultaneously.

Dumbbell rows

It is a common exercise that engages the upper body. The one-arm dumbbell row (or single-arm dumbbell row) is the most commonly used variant. It involves the bending forward motion of the hip while weighing one of the hands, and that weight is kept hanging towards the floor. The weight is pulled upward towards the chest and lowered to the starting position. The lower body and torso are not engaged and remain stationary as the movement mainly involves the shoulder blades. It engages various muscles in the upper back, e.g., latissimus dorsi, posterior deltoid, trapezium and rhomboid. 

Figure 11: Dumbbell row uses just one dumbbell in one hand.

Before starting, achieving the right setup in which the trainee must bench at an incline of 45⁰ is helpful. It improves the alignment and ensures no additional stress on the back. Then, a dumbbell is grabbed in each hand, and the legs are adjusted to take one leg in front of the other. The next procedure is as follows; 

1. First of all, a dumbbell is grabbed in each of the hands. If a person is performing for the first time, it is recommended to start from a smaller weight that they are able to repeat at least 15 times. 
2. Now, stagger the legs to get one of the legs in front of the other and bow down slowly. 
3. Now, slide the elbows along the side and squeeze the shoulder blades together as the weight is lifted. Ensure the leg is stretched long and the shoulders are held down the back. 
4. Pause for one or two seconds and extend the arms gently while the weight is taken to the starting position. The dumbbells must align with the feet while returning to the starting position. 
5. Continue to repeat for at least 15 times and then repeat on the second side.

Bent-over Row

Barbell row or bent over row is one of the weight training exercises that improve the tone and strength of different muscles in the back. Different variants are available that target different sets of muscles. It is used both for powerlifting and bodybuilding. When adding it to the strength training exercise routine, choosing a weight that adds to the challenge is important. Various muscles targeted are the teres minor, teres major, latissimus dorsi, rhomboid, infraspinatus, trapezius and upper arms and chest muscles. It improves spine stability, and adding the dumbbells adds more resistance and helps burn calories. It is a highly functional and compound exercise, and bracing the abs and positioning the back is important to avoid unnecessary strain. 

Figure 12: Playing with barbell is difficult but rewarding. 

The procedure is as follows; 

1. Stand while the legs are shoulder-width apart. Now, hold a dumbbell in each of the hands and keep the palms facing each other. Bent at 45⁰ and then breathe the air in.
2. Pull up the dumbbells towards the chest or near the bottom of the rib cage during the exhalation of air. Lift as far as the motion range allows. During the lifting process, the movements of wrists must be avoided. 
3. Now lower the weight back to the starting position in a controlled manner as the air is inhaled. Complete all repetitions while remaining bent over. Keeping the spine slightly arched or neutral throughout the procedure is important, and the tailbone must be pointed towards the behind wall. The legs are kept stationary, and the abdomen is braced to avoid locking the knees. 

Various variants are used to fit the goals and the fitness level better. These are, bent over the dumbbell row in the lunge position, which adds hamstrings and glutes to the workout; single arm bent over the dumbbell row, which is unilateral movements on one side of the body at one time; and the barbell bent over row in which barbell is used as a weight and lifted by bending at 45⁰ and bracing the abs.

Interval training

Interval training or high-intensity interval training (HIIT) is a category of training exercises in which high-intensity workouts are separated by periods of relief or rest. The high-intensity phase is anaerobic, while the recovery period is aerobic and of lower-intensity. It balances the activities and rest and allows beginners to gradually improve their fitness and stamina without being exhausted and overworked. Various variants are high-intensity interval training, sprint interval training and fartlek training. 

It is based on the principle of adaptation and induces various physiological changes in the body, e.g., improved cardiovascular efficiency and better tolerance to lactic acid accumulation. The changes ultimately improve endurance, performance and speed. Some other benefits are better training without burnout, including cross-training in the exercise routine, more calorie burning, useful for people with medical conditions like metabolic diseases and COPD and avoidance of injuries common with the overuse of repetitive exercises (Christopher Hurst and Colleagues, 2019, Frontiers in Physiology).  

It includes both the aerobic and anaerobic components. During the high-intensity phase, the glycogen stored in the muscles is used anaerobically for physical activities. The anaerobic activities don't need oxygen and generate lactic acid as a by-product. Due to the accumulation of lactic acid, an oxygen deficit is created. During the recovery phases, the lungs and heart work together to eliminate the oxygen deficit, and the breakdown of lactic acid occurs. Aerobic respiration is activated, which uses oxygen to generate energy from the stored carbohydrates. Over time, the body starts to learn the more efficient burning of lactic acid, allowing the athletes to perform for a long time without being slowed down by pain and fatigue. 

Figure 13: The rest interval allows the body to recover. 

The length of recovery and activity period is variable depending upon the choice. The procedure of both phases is as follows;

1. Anaerobic training (high-intensity interval training HIIT): An excessive workout increases the heart speed to 85-100% of the full capacity in the anaerobic phase. Any cardiac activities like running and cycling are able to increase the heart rate to the required anaerobic phase. The workout period is shorter but very intense.

1. The recovery or resting interval is twice longer than that workout phase, e.g., 30 seconds of workout followed by 60 seconds of rest. 

An example procedure is;

1. Warm up for 5 minutes at moderate intensity, then allow a recovery interval of 5 minutes. 
2. Perform a high-intensity sprint of 30 seconds. 
3. Allow a recovery interval of 60 seconds. 
4. Repeat the process 3-7 times and end it with a 5-minute cooling down with easy effort.

Glute bridge

The glute bridge exercise strengthens the hamstrings (present on the back of the thigh) and the glute (butt) and improves core stability. It is a warm-up, strength, and rehabilitation exercise for spine stability and core improvement (B.J. Lehecka, DPT, International Journal of Sports Physical Therapy). 

Different variants of glute bridges are chosen, considering factors like exercise goals and fitness levels. They are elevated feet in which some support is placed under the feet; straightened legs, in which an exercise ball is added to support the legs; single leg bridge in which one of the legs is used at one time either using or without using the exercise balls; bridge march in which one of the legs is lifted one time and brought to the core and then lowered and the process repeated for the other leg and the single leg bridge exercise with the lowered leg which adds more intensity by adding the leg movement while the pelvis is still in the raised position.

Figure 14: An illustration of glute bridge.

The procedure is as follows;

1. First, find an open space and lie straight on the floor or the mat. Allow the hands to rest on the sides, knees bent, and the feet placed flat on the floor under the knees. Tighten the buttock and abdominal muscles by pushing the lower back on the ground. 
2. Raise the hips to create a straight line extending from the shoulders to the knees.
3. Now engage the core by pushing the navel towards the spine and hold in the position for 20-30 seconds. 
4. Lower the hips and return to the starting position. 

Knee tucks

Knee tuck is a core exercise that targets the hip flexors and abs using the body's weight. The main muscles targeted in the knee tucks are rectus abdominis, known as abs, iliacus, psoas major (hip flexors), quadriceps (thigh muscles), external and internal obliques (the waist muscles) and the transverse abdominis. The major benefits of knee tucks are that they are doable anytime and anywhere, there is no requirement for equipment and warm-up or setup time, and they cause an excellent engagement of core and hip flexors. 

Figure 15: An athlete performing knee exercise.

The procedure is as follows;

1. First, sit on the floor with the feet flat and legs bent. Place the hands on the ground close to the hips to achieve balance and brace the abs. 
2. Now, lift and extend the legs in front and take the feet a few inches above the floor. Slightly lean back while the butt is balanced. The body takes the shape of a shallow 'V'. 
3. Now, bend the knees and pull the legs while simultaneously moving the upper body forward. 
4. At the end, slightly lean back while the legs are extended and repeat the process. 

It is the basic procedure and has been modified to develop many variants. These are bench knee tucks, in which the bench is used to add more challenge and increase the range of motions; twisting knee tucks, in which a twist is added to engage the obliques; V-ups or V- sit-ups or just V-sits in which the body is turned into a loose V shape for more challenge; double crunch, in which spinal flexion is added to cause greater activation of rectus abdominis; hollow holds, to better work the hip flexors; rollouts, that includes lat muscles in the workout and the hanging knee raises in which entire weight is lifted on the legs and are much more challenging.

Pike rollout

Pike rollout, or the Swiss ball pike rollout, uses a fitness or stability ball to exercise the abs. They are simple and performed with minimal equipment. Besides the abs, the pike rollout targets the triceps, shoulders, quads, obliques, lower back, hip flexors, glutes and muscles in the forearm. 

Figure 16: A senior woman rolling over the Swiss ball.

The procedure of a basic Swiss ball pike rollout is as follows;

1. Lie on the floor in the plank position. Keep the hands under the shoulders so the hands and toes are pressed tightly on the floor. 
2. Now, place the shins on the Swiss ball's top while keeping the feet pointed and core concentrated to achieve balance. 
3. Once a proper balance is achieved, roll the ball towards the chest while extending the legs. The legs are piked into the air while the ball is rolling. 
4. Contract the abs and extend the body as the Swiss ball is rolled back. 
5. Roll back as the Swiss ball rolls up the thighs and the shoulders extend over the head. 
6. Do many repeats and gradually increase. 
7. Keep the core contracted throughout the procedure to properly balance the body, and don't allow the sagging of hips. 

Try to keep the torso perpendicular to the ground during the pike position. The exercise becomes more and more harder as the ball is moved more and more away from the face. 

Various other variants carry out the process in different ways, e.g., weighted vest to add to the resistance, adjust the distance between the ball and the face to change the degree of challenge and resistance, and some other variants perform it against the wall so that the back is parallel to the wall while in the pike position. 

Crow Stand

Crow stand, or crow pose, is an arm balancing yoga pose known as "Kakasana". It exercises the arms, legs and upper back and improves the tone and strength of the muscles. In addition, many spiritual and mental health benefits are associated with exercise. The name is of Indian origin and is derived from the Sanskrit words "kaka", which means crow, and "asana", which means the position. In the crow pose, the hands are placed on the floor, the shins are rested in the upper arms, and the feet are lifted to achieve the shape of a sitting crow (The Yoga Journal, 2021). 

Despite the claimed spiritual and mental health benefits, some other potential benefits are better quality of life and health, better management of persistent pelvic discomfort in women and improved sleep, particularly for cancer survivors. 

Figure 17: A woman performing the crow stand.

The procedure is as follows;

1. Sit on a yoga mat and place the palms in front of feet. Now, get the support and get the fingers spread wide. 
2. Place all weight of the lower body on the balls of the feet. 
3. Now, bring the knees to the level of the back of the upper arms. 
4. Place the entire body weight on the hands and elevate the head. 
5. Lift both feet above the mat one by one while supporting the entire weight on the arms.
6. Lock the knees into the upper arms and use the thighs to gain support. 
7. Bring the feet close to the cheeks of the gluteals and hold for as long as possible or as necessary. 
8. At the end, exhale the air, gradually reposition the body to the ground, and stand up. 

Some useful tips for a crew stand are; to achieve a strong foundation and improve the basic strength before practising; contract the midline using the abductor muscles to facilitate the lift; use the locks or Bandhas which allow or constrain the flow of energy (consult with the yoga tutor); round the spine to activate the core and improve the physical wellbeing and elevate the glutes and keep the eyes in the forward direction. It is not advised for people with a hip injury, pregnant women, those having any physical discomfort, e.g., carpal tunnel syndrome, migraine or tiredness and women during the menses.

Walking

Walking is the first and most important step in the fitness journey. It is done anytime and anywhere, from walking to school or the workplace, in the parks or marching on the chair to challenge the body. However, walking as a workout is different from routine walking. The workout walk is a series of steps taken at the designated time, for a particular time interval and place, like the walking track in a public park. 

Walking is an aerobic exercise of moderate intensity that increases the breathing and heart rate depending upon the degree of intensity. There are various recommendations, but most experts agree that walking less than 5,000 steps daily is a sign of a sedentary lifestyle, and adults must aim for at least 10,000 steps per day (2,000 standard steps are equal to one mile). 

There are different types of walks, and each has a different procedure. Some major types are; 

Causal stroll: It is suitable for anyone, both as a routine or just for fun. It is easily doable in all weathers, alone or with some family member or friend. No special equipment is needed except the tracksuit or joggers, which are personal choices. 

Brisk walk: It is moderately fast and faster than the normal walk. It is suitable for everyone, particularly those who want to warm up or prepare for more challenging exercises. 

Hiking: Hiking is a more challenging walk done on natural walkways, trails and along the hills and is of longer distance and duration than the normal walk. It is for people with better endurance and fitness who want to improve their health. 

Trail walking: It is done on walking paths along woodland, parks, coastline and forests and is excellent for people who want to enjoy nature with the benefits of walking. 

Power walking: It is very fast walking without any breaks. The arms propel the body forward, and the core is kept engaged. It needs skill and technique and has more benefits than the slower types.

Figure 18: A woman engaged in the Nordic walk.

Hillwalking: It is performed in mountainous and hilly terrain with some degree of gradient. The degree of the gradient is based on the fitness level. It is better for people with better stamina and endurance. 

Race walking: It is done at high speed while following strict rules like constantly keeping one foot on the ground. It is a high-challenge walk and is suitable for athletes who want to compete in running competitions and is a test of endurance and speed limits. 

Nordic walk: The Nordic walk uses specially designed poles. It is a more comprehensive walk as the upper body is engaged during the motion. It suits people of all fitness and ages and has numerous health benefits.

Swimming

Swimming is a complex activity in which the coordinated movements of arms and legs propel the body through the water. The water offers more resistance to motion than the air due to its high viscosity, so swimming needs more effort and energy than walking. So, stronger muscles are required to perform the swimming. It is primarily a cardiovascular exercise and pushes the cardiac capacity to its limits. 

Swimming is a complex technique; just pushing and splashing into the water is insufficient, and leisurely swimming for some time is enough to have some benefits. The workout swim is a more advanced type and has many set targets. It engages most of the muscles in the body and strengthens them. The primary muscles involved are the muscles in the abdomen, chest, shoulder, legs, back and hips (Klaus Wirth, University of Applied Sciences Wiener Neustadt, Austria).

Various benefits of swimming are better heart health, less joint pains, weight loss and better control of blood sugar and pressure. There are various swimming strokes, e.g., freestyle, butterfly and breaststroke etc., but the following guidelines help in all strokes. 

1. Take deep inhalation while standing in the pool. Now, exhale for a few seconds after placing the face in the water.
2. Start in the starfish position and use the arms and legs to push forward while they are spread out. 
3. Hold the pool's side, inhale air, place the face in the water, and exhale, then perform flutter kicks for a few seconds. 
4. Stand while the back is with the wall. Extend the arms above the head and stack the hands. Now, enter the water horizontally and practice flutter kicks for a few seconds.

Some key tips for success are joining a swimming club and taking instructions from the swimming coach, practising drills on each specific stroke of the swimming, watching video illustrations of each stroke, taking care of breathing and practising as much as possible. 

Figure 19: A girl swimming.

The procedure for some important strokes is as follows;

Breaststroke

Various phases of the breaststroke cycle are pulling, breathing, kicking and gliding. 

1. Float while the face is in the body and keep the body horizontal and straight. Stack the hands while keeping the legs and arms long. 
2. Press the thumb downwards, the hands back and out in a circle, and keep the elbows high. Live the head slightly and breathe in.
3. Bring the hands before the shoulders while the thumbs point up. Bend the knees and bring the feet toward the butts while they are pointing outwards. 
4. Take the arms forward, kick back and out in circles, and snap the feet together. Breathe out air while the head is underwater. 
5. Glide forward slowly and repeat the process. Keep the legs behind and not under the body, as the horizontal body position minimises the resistance.

Butterfly stroke

It is a complex stroke and needs better coordination. First of all, practice the wave-like body movements. 

1. Float while the body is horizontal and straight and the face is in the water. Keep the legs and arms long and stack the hands. 
2. Push the head downward and forward and push the hips upwards. Now, push the head upwards and head downwards. Continue the alternations like a wave. 
3. As the head moves downwards, follow the hips and kick. Push the arms downwards and slide past the hips. Then, inhale air by lifting the head.
4. Kick gently and continue body waves while arms cross the water. Put the face underwater and follow behind with the arms. Exhale the air, and one arm cycle is completed. 
5. Repeat the process and take breathe after 2-3 cycles. 

Running

Running is an activity which involves propelling the body forward in a rapid way on the foot. It's different from the walk. During walking, one foot always rests on the ground, but running occurs when both feet are above the ground. It makes running a high-impact sport. Running is either aerobic, anaerobic or both. The heart rate and oxygen intake remain consistent in the aerobic type, while the anaerobic type involves rapid bursts of activity for a short time. 

The experts suggest that a person must work for 16-24 weeks to build the base for proper aerobic running, and then the anaerobic sprints help improve the performance. The health benefits include better energy levels and mood, better concentration and memory, improved respiratory functions, increased muscular health, stronger heart, increased bone density, reduced risk of chronic diseases and better and longer life. 

Figure 20: Running engages most of the body muscles. 

The prerequisite to follow a running program is to build endurance beforehand by jogging and walking. So, start with a brisk walk for some time to warm up for 10-15 minutes and after warming up, try jogging. Jogging is running at a lower, more relaxed pace requiring minimal exertion. Just a few minutes of jogging are enough. After that, move back to walking as soon as breathing becomes normal. Take another cycle of jogging for a short time, followed by walking. The length of intervals is person specific and depends upon the individual fitness levels, but the intervals are gradually increased. 

A few days of practice are enough to allow running for a short time and aim to achieve a running period of at least 15 minutes. Now, the conditions are complete to follow a more rigorous training program. Practising too much in too short a time and too rapidly increases the risk of injuries.

What is Fitness Exercise?

Fitness exercises are physical activities to maintain or improve a person's health, fitness and overall well-being. Such exercises focus on various aspects of fitness, e.g., body composition, flexibility, muscular strength and cardiovascular endurance (Public Health Reports, 1985).  

Several types of exercises qualify as fitness exercises, e.g., 

1. Cardiovascular exercises that improve the working efficiency of the cardiovascular system and lungs and include brisk walking, running, swimming and cycling. They improve the cardiac output and enhance the oxygen supply to the body. 
2. Flexibility exercises, e.g., static stretching, pilates and yoga, strengthen the muscles and joints, facilitate motion and reduce the risk of bone and joint injuries.
3. Strength or resistance training exercises, e.g., pushups, squats, bench presses and deadlifts that improve the tone and strength of muscles, metabolism, bone density, and muscle mass.
4. Aerobic exercises, e.g., step aerobics, rope jumping and dancing that improve cardiac functions and increase the efficiency of oxygen consumption. 
5. Stability and balance exercises, e.g., single-leg stands, stability ball exercises and stability boards that improve the body's equilibrium and reduce the risk of falls and injuries. 
6. Functional training exercises that improve the efficiency of daily life functions by mimicking the movements practised daily.      
7. High-intensity interval training (HIIT) that involves short bursts of physical activities followed by rest intervals that help burn calories and increase cardiovascular endurance. 

The choice of an ideal fitness exercise is based on many health-related and personal factors and must be consulted with the doctor or fitness trainer. 

What is the Importance of Fitness Exercise?

Fitness exercises are important for physical and mental health for various reasons. The benefits are too many to be summarised in a paragraph. Some of them are;

Better physical health: Improving blood circulation and cardiac functions reduces the risk of many chronic and deadly diseases, e.g., hypertension, heart diseases, type 2 diabetes, some types of cancers and diabetes. It results in a better quality of life (QOL) and low mortality rates, as Pawel Posadzki and colleagues noted in 2020 (BMC Public Health). 

Ideal weight management: Regular fitness exercises allow one to burn excessive calories and maintain ideal weight and BMI. It is important as obesity opens the door to many diseases. Regular fitness exercises for 150 mins/ week help maintain and improve health, while 225-420 mins/ week cause significant weight loss (Damon L. Swift, PhD).  

Better bone health and muscular strength: The strength and fitness exercises improve lean mass, bone health and metabolism. It reduces the risk of injuries and allows a better posture.

Better flexibility: The fitness exercises, particularly flexibility exercises, improve the muscles' elasticity and thus reduce the risk of injuries. 

Mental health benefits: Fitness exercises cause the release of endorphins, the pleasure hormones that improve mood, alleviate anxiety and stress and improve sleep quality. Consequently, the risk of mental health conditions in people engaged in regular fitness exercises is low. Moreover, the sense of achievement of fitness goals and improvement of physical appearance boosts self-confidence. It improves social relationships with added benefits. There are benefits related to memory, problem-solving skills and attention (Cornelia Herbert and colleagues, 2020). 

Better coordination and balance: The stability exercises reduce the risk of falls, particularly in adults, by improving stability and coordination. Such exercises emphasise core strength and balance, improving alignment and posture and reducing the risk of musculoskeletal problems. 

Better immunity: The fitness exercises improve immune functions by improving blood circulation and inflammation. 

Longer life: The ultimate end of all benefits is a better and longer life, and studies have shown that people engaged in fitness exercises for longer times have a better and longer life. People engaged in regular physical activities have a 30-35% lower mortality rate due to all causes (Journal of Aging Health, 2012). 

What is the Purpose of Fitness Exercise?

The purpose of fitness exercise is a subjective and personal matter. The choice depends upon individual health goals. Fitness exercises improve the quality of life and optimise health by influencing the physical, emotional and mental aspects. The key to success is to keep engaged persistently. People go for fitness exercises for one or more of the following purposes; 

1. To improve physical fitness and wellness and to have a better body composition, flexibility, muscular strength and cardiovascular endurance. 
2. To prevent or reduce the risk of chronic diseases, e.g., hypertension, obesity, type 2 diabetes etc. 
3. Weight management and having an ideal BMI
4. To improve the appearance, strength and flexibility of muscles
5. To improve emotional well-being, e.g., better cognitive functions and lower the risk of anxiety and depression 
6. To reduce stress and have better sleep
7. To improve the strength and density of bones and reduce the risk of bone-related issues, e.g., fractures and osteoporosis 
8. To improve coordination and balance
9. To improve the duration and quality of life 
10. To increase self-confidence and social acceptance 

The benefits are too many to be listed completely. In short, engaging in fitness exercises benefits health irrespective of gender, age and health status. 

What are the Benefits of Fitness Exercises?

Fitness exercises offer many benefits; regular physical and fitness exercises benefit overall health. Some well-known health benefits are;

1. Better cardiovascular health: Regular fitness exercises strengthen the heart muscles and thus improve blood pressure and circulation. The risk of heart diseases, e.g., stroke and heart failure, is reduced. Spending 30 minutes on moderate-intensity exercise 5 times a week helps prevent chronic heart failure (American Heart Association). 
2. Improved lean mass and muscular strength: Some exercises, e.g., weightlifting and strength training, increase muscle mass and metabolism. It improves physical endurance and stamina. 
3. Bone health and flexibility: The exercises like weightlifting, walking and jogging improve the health of bones and lower the risk of bone-related conditions, e.g., osteoporosis. Stretching pilates and yoga improve the body's flexibility and lower the risk of bone and joint injuries. The activities that involve jumping, e.g., tennis, preserve bone health in adulthood, according to the American College of Sports Medicine. 
4. Weight management: The fitness exercises help burn calories and maintain ideal weight and BMI. It is important as obesity opens the door to different illnesses. 
5. Better mind: The release of neurotransmitters, e.g., dopamine and serotonin, causes better mood and benefits emotional well-being. It improves memory and helps manage the decline in cognitive functions with age (Jill N. Barnes, Advances in Physiology Education). 
6. Stress management: The fitness exercises release mood enhancers, e.g., endorphins which promote mental well-being by reducing anxiety, stress and depression. 
7. Batter sleep: A regular exercise routine has beneficial effects on sleep. However, exercising too close the bedtime has the opposite effect. 
8. Better immunity and lower risk of chronic illnesses: Fitness exercises help boost immune functions by improving blood flow to multiple organs and thus increase the ability of the body to defend against infections. It lowers the risk of acute and chronic illnesses, e.g., metabolic illnesses, cancers and type-2 diabetes. 
9. Better digestion: Exercise influences the digestive system by increasing intestinal contractions and reducing the risk of issues, e.g., constipation. Better digestion, better circulation, and improved oxygen delivery result in better endurance, stamina and energy levels. 
10. Better social acceptance: A physically fit person is likely to be more socially acceptable. Engaging in team sports and fitness classes increases social interactions and lowers feelings of isolation.

The exact health benefits vary from person to person, and regular consultation with a doctor and fitness expert is important to get the maximum out of any exercise workout. 

Why is Fitness Exercise Necessary?

Fitness exercises are necessary due to various health benefits, and spending a few hours per week is a relatively low cost of enormous health benefits. These exercises improve cardiovascular health, help regulate metabolism, balance and flexibility, maintain bone health, improve the health and flexibility of joints and contribute to overall health, including mental health. The athletes need to exercise in fitness for better performance in athletic competitions. Remembering that a well-rounded and useful exercise plan must be tailored to individual needs is important, and not all exercises benefit everyone. Therefore, a person must choose the required fitness exercises with care.

How Does Fitness Exercise Impact Physical Health?

Fitness Exercises deeply impact overall physical health, and the effects are noted in all body systems. The important physiological changes are better cardiovascular health resulting in a lower risk of heart diseases, e.g., stroke and heart attack; better endurance and macular strength that improve the ability to perform routine life activities and lower the risk of muscular injuries; better bone health with a lower risk of bone fractures and chronic conditions like osteoporosis; better metabolism and energy levels; control over the body composition and ability to manage the basal metabolic rate; flexibility of joints, tendons and ligaments and better physical balance; better joint health; better control over the blood parameters, e.g., pressure and glucose levels; better control over the cholesterol levels particularly the bad cholesterol (LDL); stimulation of the digestive process and prevention of issues like constipation; better health of immune systems resulting in lower inflammation and lower risk of some cancers. 

Fitness exercises improve the ability of the body to manage pain and release stress-receiving and pleasure hormones. Moreover, the improved balance of hormones has wide-reaching effects.  Remember that the impact of fitness exercises on physical health is variable and depends upon factors, e.g., genetics, health conditions, gender, age type and intensity of the exercises used. A well-rounded and customised exercise plan is needed to get the maximum benefits, and enrolling the help of concerned professionals is necessary.

How Does Fitness Exercise Help with Physical Strength?

Fitness exercises improve physical strength by influencing various strength-related parameters. The major effects on physical strength are;

Improved cardiac health: Fitness exercises improve cardiovascular health and circulation and help manage blood pressure. The increased cardiac efficiency allows more efficient blood pumping into various organs for better metabolism. The strength training exercises improve the endurance and strength of muscles. 

Stronger muscles: The size of muscle fibres and the number of mitochondria (the powerhouse of cells) in each muscle fibre is increased. It allows the muscles to contract and relax with more power and speed without exhaustion. The increased bone density supports the muscles and reduces the risk of muscular and joint injuries. 

Increased resting metabolic rate: Fitness exercises improve the resting metabolic rate. It allows more efficient energy production from the foods a person eats. 

Improved mental well-being: The release of stress relievers, e.g. endorphins, is stimulated by fitness exercises, improving mental health and allowing a person to focus on physical work. 

Weight management: An overweight person has to carry excessive weight while moving, resulting in exhaustion. The fitness exercise help shed extra fat, allowing better physical resilience and endurance. 

Stronger and more flexible joints: Movement is about flexibility, joint health and lubrication, and fitness exercises target all movement-related factors. 

Increased lung capacities and respiratory efficiency: Regular workouts increase lung capacities and thus provide more resistance to issues like shortness of breath and shortness, which often compromise fitness efforts. The other implications of fitness exercise, e.g., better sleep, better immunity and insulin sensitivity, all have a role in improving physical strength.

How Does Fitness Exercise Improve Stamina?

Stamina means the ability to perform a specific physical function without exhaustion or the physical or mental ability to sustain a prolonged and stressful activity or effort (Merriam Webster’s). Fitness exercises induce various changes in the body that increase stamina, e.g., 

Changes in the cardiovascular system: Regular fitness exercises result in a stronger heart with a better ability to pump blood. It improves the delivery of oxygen to the working muscles, which is used for energy production.

Better oxygen utilisation: For usage, oxygen has to enter the tissues and it happens through very fine blood vessels, the capillaries. Regular exercise for a long time increases the number of tissue capillaries, allowing more robust entry of oxygen and nutrients and better removal of wastes (Steven Romero and colleagues, Medicine and Science in Sports and Exercise, 2020). 

More mitochondria in the muscle cells: Mitochondrial are the powerhouse of cells and are engaged in energy production. Fitness exercises increase the capacity and number of mitochondria in the muscle cells that cause better energy production. 

Changes in muscle fibres: The muscle fibres change with regular fitness and strength training. They increase in size, particularly the slow twitch fibres undergoing more proliferation, which are more resilient to stress and exhaustion. 

Respiratory adaptations: The high-intensity interval training (HIIT) and interval training aim to improve the utilisation of lactic acid produced from anaerobic respiration. Lactic acid accumulation in the muscles is responsible for soreness and muscle fatigue. Over time, the body learns to consume it faster. 

Better energy utilisation: Regular fitness exercises help the body to use energy reserves from fat and glycogen. It is a common experience that first-time exercise causes severe exhaustion. However, regular exercises cause the mobilisation of energy reserves in the body and increase fatigue resistance. 

Better lung functions: Fitness and strength training increases breathing efficiency and lung capacities and eventually overcomes the breathing issues experienced by beginners. 

Better heat dissipation: Workout and metabolism produce heat which the body removes through sweating. Over time, the body improves heat dissipation by increasing the blood vessels and sweat glands in the skin. 

Mental resilience: Regular workout improves the stress and discomfort of physical exertion and motivates a person better.

What to Prepare Before Starting Fitness Exercises?

Workout is an exciting activity. However, some preparations before it improve the experience and allow a person to engage better. Some important things to consider before a workout are; 

1. Pre-decide the fitness goals: Pushing harder than a body is able to handle results in fractures and injuries. Use the SMART strategy to decide specific, measurable, achievable, relevant and time-bound goals. Start with a thorough fitness analysis and make decisions about the targets, e.g., how much weight to lose, how much waist size reduction is required and how much change in the BMI is needed. Consult an exercise and fitness trainer to develop a smooth plan and achieve it with an incremental increase in the workout. 
2. Prepare the body for a workout: A successful fitness program starts with physical preparations. Be gentle and develop mind for the decided goals. A person must be clear about the need and motivation to work. The steps to be taken are staying hydrated, sleeping properly, eating heart-friendly foods and building good nutritional and lifestyle habits. 
3. Work on a warm-up and cool-down routine: The warm-up includes simple exercises to increase respiratory and heart rates and stimulate metabolism. Walking on a treadmill for 10-15 minutes is enough, or a person must decide according to the choice. Likewise, a cool-down technique reduces the accumulation of lactic acid that causes fatigue and taught muscles after a workout. Gradually slow down while stretching the muscles and allow the respiratory and heart functions to slowly return to normal before quitting. 
4. Find the right exercise: With so many available exercises, deciding which suits a particular person is challenging. The decision must be based on personal likeness, availability, physical health and recommendations of experts. Whichever is chosen, purchase the necessary equipment, e.g., a swimsuit and goggles for swimming and running shoes and a tracksuit for walking and running. 
5. Be gentle: Starting slowly and gradually increasing the intensity is necessary for beginners and pros alike. Continue to measure and monitor the progress and see if the journey is moving in the right direction.

Is Fitness Exercises for Everyone?

Yes, fitness exercises benefit everyone regardless of age, gender and health status. However, they must be customised according to individual needs. A person must consult the doctor or fitness trainer to decide about the choice of exercises considering factors like physical limitations, medical conditions, health status, age, fitness goals, available resources, personal preferences, etc. However, some people having chronic conditions, e.g., lung cancer, tuberculosis, heart diseases etc., need to be careful as severe exercises often result in deadly complications. 

The aged people have poor cardiac and respiratory resilience and must be careful about the choice and intensity of exercise. Safety and health must be prioritised above all other health goals. 

Can fitness exercise help with weight loss?

Yes, fitness Exercises are an important component of the weight loss journey, and their importance is second only to nutritional management. The mainstay of weight loss is creating a caloric deficit in which a person takes fewer calories and uses more. The fitness exercises help achieve it by burning calories. However, nutritional and dietary management is very important. The weight loss targets become difficult if a person takes in more calories than the exercise regime is able to burn. Combining a less caloric diet and exercises to burn extra calories works best. 

Different exercises useful to lose weight include cardiovascular exercises, strength training, high-intensity interval training (HIIT), balance and flexibility training, and functional exercises. 

Do Fitness exercises need trainers?

All fitness exercises don't need the help of fitness trainers. Most fitness exercises mentioned above need minimal equipment, carry a lower risk of complication and injuries and are doable at home. However, joining a fitness training class or consulting a trainer provides many benefits, especially for beginners who need clarification on the purpose and goals. A trainer teaches different exercise techniques and the proper form required for each technique, provide personalised guides tailored to the individual needs, provide necessary motivation, develop a sense of accountability, monitor the progress, add more variety to the exercises to achieve a particular goal, teach safety measures to reduce the risk of injuries and educate about how to adapt to the different changes. 

In the end, it is a matter of personal choice. While some people prefer to work with a trainer, others prefer to work independently and consult only in case of difficulty. The important thing is the safety of the trainer. Consulting professional trainers is a wise option if a person is unable to ensure safety while working independently.