5 exercises that will keep you fit forever
If you are currently deep in a regularly scheduled exercise program then this ain’t for you. If you are averse to exercise, again, this ain’t for you. However, reader, if you are looking for the simplest, most basic, most effective workout -- this is your lucky night.
I am a certified personal trainer and group fitness instructor who’s worked in fitness for seven years (and counting). I love it. I’m good at it. I’m passionate about the science behind fitness. But more than that, I love how exercise makes me feel. It’s been hugely beneficial for my mental health and self-esteem. It’s my go-to for de-stressing and a place I kill time. I’m like a puppy, if you don’t run me enough during the day I go crazy. This is my truth.
Now, many people do not have this relationship with exercise. That is fine. Many people are looking for some relationship to exercise. That is also fine. Exercise can be beneficial even if you only exercise twice a week so you might as well commit to that since it can add years to your life and increase the quality of your life.
So, if you’re still interested and want the simplest way to stay fit, then here’s the secret recipe (this is based on no studies, just first-hand experience over my career)...wait for it because this is gonna be good...
Oh yeah. You don’t even know...
You thought you knew, but you ain’t know...
It ain’t even that wild which is really the best part (because I know you thought I was going to try and sell you something but I’m really not. This blog ain’t set up for all of that...yet.)
So, in no particular order, with no designated rep count (because any rep amount is better than none, and you can quote me on that), here are the 5 exercises that will keep you fit forever and ever and ever.
1. Push-ups
2. Lunges
3. Planks
4. Bridging
5. Swimmers
Hold on. Before you go there, I don’t care if you’re injured and you can’t do push-ups. You shall modify the exercise. You are always allowed to modify the exercise. If you want to exercise but need to make something easier, then you do that. That is your right. Even if you have to do them on your knees with the shallowest, almost nonexistent range of motion where you’re barely lowering your chest towards the ground and your elbows are more straight then they are bent, we’re counting them. Start there. Practice. Improve. Add reps.
Lunges. Forward. Rear. Lateral. Curtsy. You have options. If you want my opinion (and you sort of do if you’re still reading this), you should start with a forward lunge. I feel it recruits the most large muscles in the legs. However, it is harder than a rear lunge (legs moving backward) so don’t feel bad if it doesn’t feel quite right in the beginning. If a forward lunge causes any pain at all in your knees then stop immediately. In general, sharp, snapping, twisting, yanking feelings in your muscles/tendons/bones (girl, this is never good) are a sign to chill tf out.
Planks. The big daddy. Planks are effective. They are hard. Get this, and I want you to hear me on this, they are effective because they are hard. This is the truth with exercise, by and large. You want something to be hard. It doesn’t need to be impossible or excruciating or scary. But it should be hard. But how hard??? It should be challenging while maintaining good form. If you are holding a plank with the goal of 60 seconds but after 45 seconds your shoulders start shrugging to your ears, and your hips are elevated out of line with your shoulders, then the plank is over. Take a knee. Reset. And try again. As soon as form goes out the window, you’re doing unnecessary work that you aren’t being paid for. There are no benefits occurring. You’re expending energy that isn’t circling back in the shape of muscle development (at least, not where you want to develop muscles). I often see people performing planks with their backs arched, straining their back extensors and turning off the rectus abdominis (not what you want). So do a plank, stay fit.
Bridging is en vogue but it’s a yoga/pilates staple from way, way back. I’m assuming you will look up videos for these exercises since I’ve not included any, nor will I, since there is the YouTube. Just like with everything else, good form with bridging is paramount. In this case, bridging can quickly teeter into over-extension in the hip flexors which in turn over-stress the lower back. Again, good form, good form, good form. Bridging over squatting any day. This is how you get the most efficient work for your glutes when you’ve only got five exercises you can concentrate on.
Lastly, swimming, or Superman’s if you favor the masc. A wonderful balancer for the posterior chain. It gives mobility to the shoulders. It builds strength throughout the entire back, hitting the glutes, shoulders, upper thighs and abs (a little). People hate doing this exercise because it’s hard and unnatural and we don’t practice moving this way out of water because it looks so goofy. But it’s so, so good and I make my clients do it all the time because it adds years to the life of your shoulders. If you’re somebody who sits at a desk, you need to work on your shoulder mobility. You’re most likely shlumped over all day and we’re trying to fix that posture and stay strong as we age.
So, those are the 5. Nothing crazy. No jumps. No equipment. All you need is you and your body and a mat? But you can do this stuff on the floor. I do all the time. But I also like to sleep on the floor so I understand if you want a mat...
Again, the reps are up to your discretion. In general when I’m short on time, I do an exercise for a minute every minute as one set. I take a one minute break then repeat that again 3-5 times. In the case of these 5 moves, you would do the 5 exercises once, take a minute break, then repeat 3-5 times resulting in a 18-30 minute workout.
If you’re curious give it a whirl and prove me wrong.
