The effects of the Covid-19 pandemic have forced the public to remain at home and avoid going outside. While this implementation aims to secure public health, it can also promote a decrease in physical activity. This can lead to various physical and mental health issues that can affect an individual’s productivity and quality of life. To avoid these complications, individuals can engage in simple and easy exercises to gain the benefits of maintaining physical health fitness. Easy exercises include endurance, strength, balance, and flexibility training which individuals can do with or without exercise equipment.

Endurance Exercises

Endurance exercises are physical activities that can help develop stamina and improve cardiovascular health. These activities can help individuals improve their breathing, heart rate, and overall stamina (Four Types of Exercises, 2021). These health improvements can help in the prevention of diseases like cancers, heart diseases, and diabetes. Endurance exercises are some of the simplest forms of exercise as it only requires individuals to keep themselves active which tends to cause heavy breathing and sweating. However, it is important to note that excessive endurance exercise may result in various health conditions. Some endurance athletes suffer from various health conditions that may be related to endurance training (Parry-Williams & Sharma, 2020). This indicates that individuals must avoid excessive exercise, this is especially true for beginners.

As mentioned earlier, endurance exercises include the simplest forms of exercise. These include brisk walking, jogging, dancing, swimming, climbing, and simple sports. Exercises like brisk walking, jogging, and climbing are natural physical activities that individuals can easily do at home or in their backyard. Swimming and simple sports, such as basketball and football, are more intermediate endurance activities due to the equipment that they require. Still, individuals that play these sports as a hobby can utilize them for endurance training. An endurance routine can be any combination of easy exercises. According to most fitness websites, individuals should spend a minimum of 10 to 15 minutes for their exercise. If a routine includes other types of exercises, individuals can adjust the length of each exercise. For example, a busy student may prefer a 16-minute exercise that involves separate four-minute endurance, strength, balance, and flexibility exercises.

Strength Exercises

Strength exercises are activities that engage the body’s muscles. Doing these exercises will allow individuals to increase muscle mass, develop stronger bones, improve joint flexibility, gain weight control, and improve their balance (Simon, 2019). These physical improvements can help individuals easily perform daily activities, such as carrying heavy objects and maintaining balance. They can also help prevent injuries, risks of arthritis, and reduce muscle degradation due to aging. Unlike endurance exercises, many strength exercises rely on the use of training equipment which includes weights, bands, and other training tools. Despite this, strength exercises are mostly straightforward and beginners can easily perform them.

Easy strength exercises include weight lifting, pushups, arm curls, and carrying heavy objects. Weight lifting, arm curls, and carrying heavy objects are some of the easiest strength exercises as they only require an individual to utilize the tools in a specific motion. However, it is important to note that strength exercises require an individual to work on a specific muscle at a time. An individual may need to learn about proper weight lifting posture and techniques to ensure that they are developing the correct muscles, For beginners, they can simply begin with training major muscles, such as the biceps, chest, and legs. The other easy exercise which is pushups does not require training tools. This exercise relies on an individuals’ natural strength. An individual’s ability to do pushups will depend on their current chest, core, and arm strength. Additionally, different pushup forms train different muscles. Certain forms focus on the chest and core while others may focus on shoulders and triceps. For routines, Simon (2019) suggested that individuals should spend two or three 20 to 30-minute strength training per week. Individuals can adjust this depending on their daily schedules and current physical condition.

Balance Exercises

Balance exercises are simple exercises that almost any individual can perform without the need for training tools or innate physical strength. These exercises focus on developing an individual’s balance control which enhances their mobility. Regular balance exercises can lead to improved postural control, cognitive performance, and quality of life (Dunsky, 2019). Improved postural control can help individuals avoid injuries from accidents and maintain their balance. Individuals can also develop good posture from doing balance exercises since it is necessary for maintaining balance. Improved cognitive performance refers to the positive effects of exercise on brainpower. According to Rogge et al. (2017), balance exercises can lead to improved memory and spatial cognition (cited in Dunsky 2019). These can help in performing day-to-day activities like driving and walking. The culmination of these benefits can lead to improved quality of life as individuals acquire better physical control and mental health.

Balance exercises can be simple movements that may or may not include exercise tools like balls, bands, and weights. Some of the easiest exercises are standing-on-one-foot, heel-to-toe walk, balance walk, and standing knee lift. These balance exercises do not require equipment but are effective in improving balance. Standing-on-one-foot and standing knee lifts are static exercises where individuals will raise a body part and aim to maintain their balance for a duration. Heel-to-toe walks and balance walks are moving exercises that allow individuals to develop their posture and overall balance while moving. For a routine, individuals can simply start with static exercises. They should hold the positions for 15 to 30 seconds, depending on their balance capacity. After this, they can process with moving exercises. These types of exercises will require a considerable area for moving space. Individuals should look for an area around 10 to 12 feet where they can walk back and forth. These balance exercises are some of the simplest forms of exercise and beginners should have no problem performing them.

Stretching/Flexibility Exercises

Flexibility exercises focus on stretching body parts and utilizing the body’s range of motion. These exercises can help reduce risks of injury, improve muscle development, improve posture, enhance range of motion, improve athletic performance, increase sitting position stamina, and reduce joint pain (Scoot, 2021). Benefits like reduced risks of injury and joint pain are due to the exercises’ focus on allowing the body to utilize its full range of motion. Flexible individuals are less likely to hurt themselves when they put their bodies in awkward positions, either during sleep or physical activity. Improved muscle development, posture, athletic performance, and sitting position stamina are benefits that come from regular flexibility exercises. Since the exercises tend to stretch and tire muscles and other body parts, individuals can also develop strength and endurance from this type of exercise. While many flexibility exercises are simple, experts recommend engaging in proper warm-up routines to avoid potential injuries and pain during the activity.

Most flexibility exercises are stretching activities that focus on a particular body part. These exercises can be static, dynamic, active isolated, or myofascial release. The first two types are simple exercises while the latter two are more complex and require physical fitness experience. Static exercises include back stretching, thigh stretching, ankle stretching, and back leg stretching. These are activities that require an individual to extend and hold a specific body part for a duration. Dynamic exercises include continuous movement of certain body parts and utilizing their full range of motion. These include hip circles, squats, and limb swings. Active isolated stretching and myofascial release are exercises that athletes mostly utilize in their training. These exercises include contracting muscles and breaking up adhesions. While beginners can also try to do some of these exercises, it is important to note that certain types of stretching can cause injuries. Inexperienced individuals should incorporate static and dynamic stretching for their routines, especially if they are not athletes or fitness students.

Conclusion

Individuals can utilize simple endurance, strength, balance, and flexibility exercises to gain the benefit of a healthy physical body. Endurance exercises help develop stamina and improve cardiovascular health. Strength exercises promote muscle growth and the development of overall physical strength. Balance exercises provide the physical capacity to achieve body control along with improved cognitive performance. Flexibility exercises extend the body, developing resistance against injuries and promoting proper posture. These four types of exercises are important and beneficial physical activities that individuals can perform easily and regularly.

Let Professionals Help You with Your Classification Essay Assignment

It is common for students to have classification essay writing assignments since the paper can help develop good research and analysis skills. However, writing five academic papers in two weeks may be too much for a busy student. If you have this problem, consider hiring a professional essay writer to do the work. It can save you time and even increase your chances of getting good grades. Just order a paper from CustomEssayMeister and worry not about those academic writing assignments!


Reference List

Dunsky, A. (2019). The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review. Frontiers in Aging Neuroscience, vol 11. Available at https://dx.doi.org/10.3389%2Ffnagi.2019.00318. Accessed December 29, 2021.

Frey, M. (2021). 10 Easy Workouts for Beginners [Online]. Verywellfit. Available at https://www.verywellfit.com/easy-weight-loss-workouts-for-beginners-3495986. Accessed December 29, 2021.

Garcia, J. (2020). Effect of Active Isolated Stretching and Static Stretching on Vertical Jump Performance and Flexibility. Honor Theses. Available at https://digitalcommons.northgeorgia.edu/honors_theses/53?utm_source=digitalcommons.northgeorgia.edu%2Fhonors_theses%2F53&utm_medium=PDF&utm_campaign=PDFCoverPages. Accessed January 02, 2022.

Health.harvard.edu. (2019). The 4 Most Important Types of Exercise [Online]. Harvard Health Publishing. Available at https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise. Accessed December 29, 2021.

Med.umich.edu. (2016). Walking Exercises G-13: Heel to Toe Walk Forward. Health Systems, University of Michigan. Available at http://www.med.umich.edu/1libr/PMR/BalanceExercises/Gait_TandemForward.pdf. Accessed December 29, 2021.

Nia.nih.gov. (2021). Four Types of Exercise Can Improve Your Health and Physical Ability [Online]. National Institute on Aging. Available at https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Accessed December 29, 2021.

Parry-Williams, G. & Sharma, S. (2020). The Effects of Endurance Exercise on the Heart: Panacea or Poison?. Nat Rev Cardiol. Available at https://doi.org/10.1038/s41569-020-0354-3. Accessed December 29, 2021.

Scott, J. (2021). Health and Fitness Benefits of Flexibility Training [Online]. Verywellfit. Available at https://www.verywellfit.com/flexibility-definition-and-examples-3496108. Accessed December 29, 2021.

Simon, S. (2019). 5 Benefits of Strength Training [Online]. American Cancer Society. Available at https://www.cancer.org/latest-news/five-benefits-of-strength-training.html. Accessed December 29, 2021.