7 Best Exercise for Overall Health and Fitness

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Hard time fitting into your old Jens? Or were you bothered about not being able to climb those stairs without getting out of breath? I have seven exercises that will help you with your body’s overall fitness and health.

Performing light exercises every day in people of all age groups has proven to have significant health benefits in the long run.

At the end of this article, you will know some exciting exercises that help with the well-being of the overall body and help provide relief from health disorders.


7 Exercises for Overall Health and Fitness

Exercise 1. Swimming


Swimming is not just a fun summer activity; it has plenty of health benefits. Here are some listed down below:

  • Burning calories – although the number of calories you burn depends highly on factors such as body type, weight, age, and gender. Your metabolic rate depends on the amount of fat your body contains.
  • Gaining muscle mass – swimming helps you work on a wide range of muscles, including your core abs, shoulders, forearms, upper back, glutes, and hamstrings.
  • Increase cardiovascular health – training in the water helps people with cardiovascular disease by improving the heart’s health. It also helps in increasing the comprehensive strength of the body. Doctors often recommend people with arthritis to swim as they experience very little physical pain while swimming along with higher high functioning of the body.
  • Aid in improving lung function – swimming helps your lung capacity thrive. Holding your breath underwater can help expand your lung capacity, thereby increasing the health of your lungs.
  • Help sleep better – insomnia in teenagers and working adults have skyrocketed in recent years. While swimming, your body burns calories and relaxes your body which helps you sleep significantly better.
  • Recover from injuries – being a low-impact exercise, the water strengthens your muscles and ligaments.


Exercise 2. Walking


  • Reduces the risk of cancer – studies have shown that walking every day reduces the probability of getting breast cancer. It also helps increase your survival rate from breast cancer.
  •  Weight loss – as walking in the morning helps with your metabolism, improving your metabolism rate helps lose your overall body weight.
  •  Diabetes – walking is a physical exercise that helps with burning glucose. Low glucose helps with keeping your blood sugar levels maintained, hence averting any risk for diabetic patients.
  •  Increased muscular strength – the body parts that highly benefit from walking are arms, legs, calves, glutes, and hamstrings.
  •  Improve cardiovascular health – studies have shown walking for or 30 minutes in the morning has significantly improved cardiovascular health and breathing in people.


Exercise 3. Burpees

Burpees - 

Burpees is a combination of squat push up and vertical jump. As burpees are gaining popularity, they are included in numerous workout routines.

Burpees work your entire body and your core muscles and increase cardio endurance.

How to do a burpee?

  1. Start by standing erect, taking the distance between your legs shoulder-width apart.
  2. Now get into the squat position, touch your hands to the ground, and put all your body weight on the hands. Simultaneously jump and stretch your legs behind
  3. Push your feet forward, landing on your toes, and as you jump ahead, stand up, stretching your hands towards the sky.
  4. Lower your body back into the squat stance and repeat.


Benefits of Burpees

  •  Improving cardiovascular health – doing burpees helps improve your heart health over time. The movements involved in burpees require a supply of blood to your body, hence resulting in the heart beating faster. Secondly, your body’s LDL cholesterol (bad cholesterol) levels decrease.
  • Weight loss – burpees help lose calories, hence aiding in weight loss. Doing burpees for an hour enables you to lose 500 calories.
  • Helps athletes perform better – burpees aid in increasing stamina, agility, and endurance which go parallel to any sports activity and result in better performance.


Exercise 4. Squats 


How do you do a squat?

A squat is a strength exercise that helps work your thigh muscles, glutes, hamstrings, etc.

Start by taking the distance between your legs shoulder-width apart stretch your hands forward.

Now go down as much as you can hold the position for a second or two and get back up. Repeat this exercise.


Benefits of Squats 

  •  Stronger joints – weak joints may lead to arthritis and damaged cartilage conditions.
  • Muscle growth – doing squats regularly aid in the development of overall lower body muscles, as well as aid in toning them.
  • Boost strength – squats help improve the look of muscles and enhance your strength greatly. The ability to jump speed is impacted positively by doing squats.
  • Aid in cardiovascular health – squats strengthen your ticker, lowering your heart rate, blood pressure, and cholesterol. When blood pressure, heart rate, and cholesterol are maintained, you avoid cardiovascular diseases.

AUTHORS NOTE- Squats have various variations; you can do a simple squat or squats with the dumbbell, depending on what difficulty level you need.


Exercise 5. Push-ups


How to do a push-up?

Start by facing the floor, keeping your hands on the floor in line with your shoulder; spread your legs flat behind.

Push your body towards the ground without folding your legs and bring it back up, steadily maintaining balance.


Benefits of Push-ups

  •  Good cardiovascular health – push-ups make your heart work faster, producing more oxygen. Research performed on firefighters suggested that the firefighters were performed 40 push-ups in 30 seconds experienced a lower risk of heart disease.
  •  Strengthening shoulders – in older people, push-ups have proven to increase strength and flexibility in your shoulders, helping them carry out day-to-day activities without experiencing any discomfort in the shoulders.


Exercise 6. Strength Training

Strength training

Strength training is popularly known to increase metabolism. However, it offers a wide range of other benefits for the health of the body.

Strength training exercise includes lifting weights and using resistance bands.


Benefits of Strength Training

  •  Aid in musculoskeletal health – the system’s function is to support the entire body with the help of muscles, skeletons, tendons, ligaments, joints, and organs. Strength training helps in lubricating the joints and preventing joint pain. It also prevents muscles stress and imbalances.
  • Improves Confidence and self-esteem – Gaining muscles or feeling thinner can help maintain body balance and gain Confidence. Lifting weights help in increasing serotonin levels, keeps us alert throughout the day, and reduces the risk of anxiety and depression.
  • Better athletic performance – Want to increase the strength to do a dunk in your next basketball match?. Depending on the sports activity you perform, you can include a strength training routine to advance your performance. Weight training helps you in achieving extraordinary power in your overall muscles.


Exercise 7. Yoga


Yoga is a Mind-body practice that helps with overall wellness and disease prevention. It is also included in healthcare practices.


Benefits of Yoga

  • Improved posture – Yoga has a range of benefits when it comes to improving posture and pain relief. Yoga has helped in improving body posture, relieving back pain, etc. For older adults, yoga has helped maintain the wear and tear of their muscles and joints.
  • Wellness of mind – yoga has proven to reduce stress levels, depression, maintain blood pressure, and develop a happy mood.
  • Dietary benefits – yoga has helped achieve fewer sugar cravings and emotional awareness. It is easier for your trainer to help you convince to maintain your diet due to your emotional awareness.
  • Respiratory benefits – yoga promotes better and controlled breathing, shielding against acute respiratory disease. Those who have respiratory track-related disorders may get relief by performing yoga exercises.



1. Is it okay to go swimming right after eating?

Foods with high fat, fiber, and spice should not be ingested before performing any exercise, let alone swimming, as they cause sickness and stomach pains. It is always safe to wait 30 minutes before swimming.


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With the increase in pollution and climate change along with the degradation of eating habits, it is necessary more than ever to perform some physical exercise that will aid in maintaining balance.

We looked at seven exercises that help provide immense relief with respiratory, cardiovascular, and musculoskeletal disorders. Squats and push-ups help build muscle and bone health along with strength training.

Try out our list of exercises and let us know the results in the comment section below.

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