Essential Exercises

Despite the fact that virtually every year a new crop of fad exercise trends spread like wildfire throughout the fitness industry, there are a number of tried and true essential exercises that continue to stand the test of time. With that in mind, here are my top 4 essential exercises for optimal health.

1. Balance: No matter what your age, balance is a key component to being physically fit. Developing good balance is the best way to protect your body from injuries due to overuse. So, whether you're a perky twenty-something or a keen octogenarian, maintaining your balance is a must. All of us have a dominant side - the side of our body that bears the brunt of the load as we go through our regular activities of daily living. Working to improve your balance ensures that both sides of your body are equally strong.

Load Balancing

One-Legged Standing:
a. Balance on one leg. Hold for at least 3 seconds to start.
b. As you progress close one eye and keep balancing.
c. Next, close both eyes see if you can hold still. Challenge yourself each day by holding the position for longer periods of time. Perform this exercise on each leg.

2. Your Heart and Lungs: Your body's blood flow and oxygen intake depend on the proper functioning of your heart and lungs. Good cardiovascular (heart and lung) training is as simple as walking. Just 20 minutes a day at a pace that increases your heart rate can greatly reduce your risk of developing many health problems, including diabetes and heart disease. A quick walk during your lunch break, after dinner, or with your dog will do the trick. So, get out there and hit the pavement.

3. Strength: The basic squat is great for strength. This exercise strengthens your legs and all the muscles that keep you standing tall. Squats can be done even if you have bad knees. Remember, a little bend is better than no bend at all.

The Basic Squat:
Set up: Stand with your feet slightly wider than your shoulders, with your upper body up tall. Keep your toes pointed forward and your arms resting at your sides.

Movement: Contract your abdominals to keep your upper body stable. Gradually lower your body, by bending your knees, until your thighs are almost parallel to the floor (or as far as you can without knee pain). Be sure to keep your weight back in your heels. Pause for a moment at the bottom of the movement before returning to the start position. Exhale on the way up and inhale on the way down. Take your time - move in a slow and controlled manner. As you perform the squat your upper body will lean slightly forward - this is OK.

Tips: When you do this exercise be sure to keep your knees from passing the front of your toes.

4. Your Core: Keeping your core strong is important because your core muscles are the source of much of your body's power and stability. The best core exercise is the plank, which works all of the muscles in your abdomen and back.

The Plank
1. Lie face down on a mat with your forearms and palms flat on the floor.
2. Push up off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from your head to your heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

A well rounded exercise program should incorporate core conditioning, strength training, cardiovascular fitness and balance work. So try these essential exercises to keep your body in tip top shape.

Essential Exercises