Regular exercise improves your mood and energy level. Not only that exercise positively affects mental health, but also helps you enhance physical health- helps you promote cardiovascular health, improves your appearance, and even brain function.

Extensive research in the past decade has shown that physical exercise is one of the most effective remedies for the brain. If you wish to increase not only your physical but also your mental performance, you should incorporate physcial activity as a part of your daily routine.

Good luck!

Millions of people have already recognized that sport and exercise make them feel good, and some said they feel as they are even slightly addicted to daily exercise. Physical activity promotes the release of the happiness hormone endorphin, which, as the name suggests, can make you euphoric. Some research suggests that even clinical depression can be alleviated by regular exercise. In addition, sport can promote the release of hormone noradrenaline, which is important for stress management.

Exercises listed below are efficient, as they require little time and are effective, bringing you more mobility and strength. Yes, sport makes you happy. You should exercise at least 45 minutes a day, twice a week. You may create your own workout, or a professional can help you with that. Keep the workout as simple as possible and start with basic exercises in the beginning.

Your workout plan

It is very important for beginners to create an individual workout plan, which is designed to specifically outline a workout for each day. Note, it is not recommended to train same muscle group one day after another. Rather exercise different muscle groups on consequent days. Please, create your own workout based on your fitness level, and do not copy a plan from a professional on the Internet; this will not lead to desired results and might lead to potential injuries.

Exercise repetitions and breaks in between

When you first start exercising, 3 sets of 8 to 12 repetitions with breaks of 30 seconds in between is recommended. You should adjust the number of repetitions to your fitness level; doing exercises correctly is very important. Thus, you should take breaks when fatigued- longer breaks in between exercises or taking a day off is better than overtraining yourself. It is recommended to wait at least 48 hours before exercising the same muscle group.

Basic exercises

Do not forget to warm up before your workouts. Stay hydrated before, during, and after working out. Music is always a good motivation in the gym! Moreover, squats, push ups, planks, side planks, triceps dips, and crunches are some of the basic exercises that should be used as a base for your workouts.

Quality first

In order to master a basic exercise, such as squats, work continuously on your basic movement pattern. Correct and clean execution is the most important thing when working out.
Poor posture can lead to injuries and muscle pain, especially in the lower back. For better results, maintain energetic and tense throughout your workouts. Also, remember that proper breathing is as important. Breathe in when tensing muscles and breathe out when relaxing the muscle.

Stretching

Touch your toes. Stand with your feet shoulder – width apart. Bend forward and touch your toes. Take a few steps in this position. Repeat this 5 times.

Seated Straddle

Sit down on the floor with both legs straightened out in a ‘‘V‘‘position. Slowly bend your torso forward as far as you can with your back flat. Then, touch your left, then, your right knee. Repeat this 20 times.

Shoulder stretch

Grab one arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. Make sure to keep your elbow below shoulder height. Hold for at least 30 seconds and then repeat on the other side.

Cobra pose

Start by lying flat on your stomach, keep your elbows close to your chest. As you inhale, make a push the chest forward and straighten your arms. Stretch; even make an arch with your back.

Toe reach

Sit down on the floor with both legs straight. Touch your toes and stay in this position for 5-10 seconds. Repeat this 10 times.

Lunges

Stand with your feet hip-width apart. Take a step forward with one leg. Bend both legs until your back knee touches the floor; keep both legs bent at the angle of 90°. Your back should remain straight. Do 20 repetitions, then switch legs.

Regular fitness exercises are not only important for your physical health, but also for your mental health. Physical activity gives you self-confidene and reduces stress. Exercising improves self-confidence, self-esteem, helps reduce stress, and brings relaxation. Start working out more often and make yourself even happier!