Doing exercise will not only helps you to build muscle lose weight and to stay fit, It also helps to improve your mental health. Exercising regularly will reduce the rate of heart disease, control your blood pressure, increase your insulin level which helps in regulating the blood glucose and decreases the rate of getting diabetes.

Around 20% of the world population is obese, that means that they have excessive fat which may harm their health condition, in order to not be in that 20%, exercise regularly to stay fit and keep your mental health condition good.

Speaking of mental health and exercise, regular exercise will also help in improving your mental health, reduces stress and boosts your memory. While working out your brain releases feel good chemicals like:

Endorphins: which are natural opioids produced by the brain and spinal cord that are associated with feelings of euphoria and pain relief.

Dopamine: Neurotransmitter that plays a key role in reward-motivated behavior and pleasure.

Serotonin: Another neurotransmitter involved in regulating mood, anxiety, and happiness. And so on.

How regular exercise helped me:

Suffering from PTSD, it became so hard for me to focus on my day-to-day activities, work and it affected my sleep too. Some days it felt good to be alive, and the other it’s quite the opposite. To reduce the amount of stress and anxiety I started to work out. It felt hard to maintain consistency, but I had no other options, I woke up at 5am in the morning and put on shoes every day without skipping a day. Seeing changes in my body helped me to stay motivated to continue daily.

But you don’t need a gym access to start things out and also gym memberships may be quite expensive, so here are the easy workouts for beginners at home without equipment in fact I started this exact same routine for quite some time before switching to intense strength training.

Before starting to do the main course it’s always good to warm up a bit to adapt your body:

Warming up:

Head Rotation – start to rotate your head clockwise slowly for 10 counts after finishing that do counterclockwise for 10 counts, this helps to increase blood flow in the neck and head area. The gentle stretching and movement involved in head rotations activates the muscles of the neck and upper back. This activation is important for proper posture and spinal alignment.

Arm Rotation – Begin with your right arm and rotate slowly both in front and back for the same 10 counts after completing one arm switch to the other and continue the same. This helps lubricate the shoulder joints, reducing stiffness and improving flexibility and it prepares the joints for a wider range of motion during exercises and activities.

Hip Rotation – Begin by gently rotating your hips in a circular motion. Imagine drawing a circle with your hip joint. Move your hips forward, to the side, back, and then to the other side in a smooth, controlled motion. Perform several rotations in one direction (clockwise or counterclockwise) for about 15-20 seconds. After completing rotations in one direction, switch and rotate your hips in the opposite direction for another 15-20 seconds.

Knee Rotation – Start by standing with your feet hip-width apart and your hands resting on your hips or at your knee. Tighten your abdominal muscles to stabilize your torso throughout the movement. Begin by gently rotating your knee in a circular motion. Perform several rotations in one direction (clockwise or counterclockwise) for about 15-20 seconds. After completing rotations in one direction, switch to the other leg.

Ankle Rotation – Ankle rotations help in enhancing the flexibility and mobility of your ankles while also promoting better circulation. Here’s how you can perform ankle rotations effectively: Raise one foot slightly off the ground, keeping the toes in contact with the floor to maintain balance. Initiate a circular motion with your ankle, start small, controlled circles and gradually increase the size of the circles as your ankle muscles loosen up. Rotate your ankle clockwise for 10 counts and then switch to counterclockwise rotations to work both directions. Lower the foot back to the ground and repeat the ankle rotations with the other foot.

Leg swing – Lift one leg off the ground slightly to the side Swing the leg across your body to the opposite side, aiming to bring it as high as comfortable. Swing the leg back to the starting position in a controlled motion. Repeat the swings with the opposite leg. Perform 10-15 swings to each side with each leg.

Now that you have completed Warming up get a minute rest as you need quite some energy to do the main course.

Let us start with our main exercises:

Push-ups (3*10):

Proper pushups posture requires you to place your hand slightly wider than your shoulders, start by lying face down on the floor and raise your body off the floor by extending your arms, while doing this make sure to keep your upper body and your lower body in a straight line to reap maximum benefit from the push-ups.

Start with 10 and increase your counts for the following days once you get comfortable doing the standard push-ups. Do a three set (3*10) complete 10 counts get a 20 second gap and start the next set complete three sets and you can move on with the next workout.

Diamond push-ups (3*8):

Now this is more advanced than the standard pushups, they helps in building your triceps, in-order to do a proper triangle or diamond pushups, place your hand in a triangular shape or in a diamond shape below your chest and start to raise your body off the floor same as the standard pushups you should keep your upper body and your lower body in a straight line.

Start with 8 for the first day as it’s hard to do a 10 after completing 10 standard pushups if you are good to do 10 in the first day, then you’re quite awesome but the best advice I can give you is don’t try to overdo, you may injure yourself and cannot continue the following day. Now start with 8 and gradually increase your counts once you get comfortable with it.

Pike push-ups (3*8):

Pike push-ups are bodyweight exercise that primarily target the muscle in your shoulders, it helps you to increase strength particularly in your shoulders. To do a proper pike pushup place your hand exactly as you placed your hands for the standard pushups, now raise your hip and move both your feet closer to your hands until you are comfortable with the position the closer you get the more benefit you get.

Now your body forms a triangular shape now bend your elbows and move your head towards the floor, now touch the floor with your head and slowly raise back up do this for 8 times and get a rest for 10 seconds, continue this for three sets and you’re good to go on to the next one.

v-ups (4*10):

This exercise is for your abs, lie flat on your back on the floor, extend your arms and lift both your arms and legs up squeezing your abs, revert the movement by slowly lowering to the starting position, now continue this 10 times for 4 sets. If v-ups are done consistently with proper form, you’ll start to see definitions in your abs.

Lateral squats (4*12):

Lateral squats help you to build the lower part of the body which develops power strength and flexibility in the lower part. To do a proper lateral squat stand with the feet wider than your hips Shift your weight into your right heel, push your hips back, and bend that knee while leaving your left leg straight, now do the same by keeping your right leg straight continue this for 4 sets of 12 counts each.

Pull ups (4*Max):

Pullups strengthen your back muscle, arm and shoulder muscle and improve your grip strength so for pullups you need to do 4 sets of maximum count per set. To do a proper pullup grip your hand slightly wider than your shoulder and by using the strength on your arm pull your body above the bar until your chip is above the bar and now slowly lower your body down until your arms are fully extended.