4 easy workouts suitable for everyone.

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Exercise and healthy eating can make you feel energetic and counteract stress and fatigue. Here are 4 easy workouts suitable for everyone.

Exercising and following a healthy diet is the key to feeling healthy and full of energy.

While it may seem counterproductive to work out when you are feeling exhausted, physical activity can actually make you feel more awake and help eliminate stress . So, if you want to recharge your batteries, the best solution is to follow healthy habits, i.e. eat well and exercise. This, in fact, promotes two essential changes for energy production in the body: it promotes circulation and the creation of more mitochondria.

Good circulation helps oxygenate the blood, which reaches vital organs such as the brain. At the cellular level, mitochondria convert this oxygen and the food you consume into energy. So, if you eat right without skipping meals and exercise regularly, you can dramatically increase your energy intake.

You don’t need much to train, just 30 minutes are enough to feel full of energy; our advice is to choose to train at the beginning of the day so that the endorphins and circulation will make you feel good from the start. In fact, if you train too late in the evening, you may have difficulty falling asleep as your body temperature and heart rate are high. (Read also:  What is the best time to train? Study reveals the most effective time to exercise )


  • Warm up
  • Exercise 1: step-up on the sidewalk
  • Exercise 2: walking lunge
  • Exercise 3: fast walking
  • Exercise 4: running on the sidewalk

Warm up

Below is a simple warm-up session , which you can perform anywhere and anytime.

  • Arm Circles: Wake up your body by performing five circles with the arms forward, and five circles back.
  • Leg wraps: Raise the right leg, bend the knee to a 90 degree angle, and rotate the hip to move the leg to the right. Repeat the same movement with the left leg for eight repetitions each.
  • Calf Raises: To prepare the step and warm up the calves, stand next to a wall with your legs shoulder-width apart. Shift your weight onto your toes and lift your heels off the floor. Hold the position for a few seconds and go back. Repeat 10 times.

Exercise 1: step-up on the sidewalk

To perform the step-up, plant your entire foot on the pavement surface. Push your right heel to stand up and pull your left knee towards your torso. Remain balanced and stable on the supporting leg as you repeat the movement five times, then switch sides. To make the exercise more intense, increase the speed of execution. (Read also:  Happiness: it increases if you do sport consistently )

Exercise 2: walking lunge

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Step forward with your right leg and lower yourself into a lunge . The front knee should be level with the ankle, while the back knee should be below the left hip.

It is important that the steps are natural and not too long or too short. Continue to alternate legs and walk forward for 10 steps, completing five lunges on each side.

Exercise 3: fast walking

Use the watch to time 60 seconds of fast walking . Remember to keep the correct posture, avoid landing hard on your feet and keep your eyes forward. (Read also: Walking even 1000 extra steps a day lengthens your life. Confirmation in this study )

Exercise 4: running on the sidewalk

On a sidewalk it simulates a kind of fast running , quickly stomping the edge. Move your arms to exercise your whole body. Do the exercise for about 20 minutes.

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