Exercise is any bodily activity that improves or maintains physical fitness and overall health and wellness.


10. Strengthens the body -

To strengthen the muscles in your shoulders and arms. Holding weights or just a full water bottle, bend your elbows, keeping your arms close to the body.
  • Arm extensions and shoulder development. 
  • Jumping jacks. To work your core muscles, arms and legs, as well as increase your heart rate.
  • Forward lunges. 
  • To strengthen the muscles in your shoulders and arms. 
  • Arm extensions and push-ups.
  • To strengthen the muscles in your legs, buttocks and core. 
  • Plank.

9. Helps cope with Insomnia - 
Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. People with insomnia have one or more of the following symptoms: Difficulty falling asleep. Waking up often during the night and having trouble going back to sleep.

  • Wake up at the same time each day.
  • Limit naps.
  • Eliminate alcohol and stimulants like nicotine and caffeine.
  • Limit activities in bed.
  • Exercise regularly.
  • Make your sleeping environment comfortable.
  • Do not eat or drink right before going to bed.


8. Improve posture -

Improving your posture also helps you become more aware of your muscles, making it easier to correct your own posture.
  • Bear your weight primarily on the balls of your feet.
  • Keep your feet about shoulder-width apart.
  • Keep your knees slightly bent.
  • Let your arms hang naturally down the sides of the body.
  • Tuck your stomach in.
  • Stand straight and tall with your shoulders pulled backward.

7. Improves muscle tone

Since low muscle tone impairs the body's capability to balance and function well in sports, swimming is perfect as it is a weightless exercise. Muscle tone is enhanced because the need of it no longer hinders representation but instead, encourage the normalizing of it.

  • Eat Your Protein. 
  • Emphasize Your Post-Workout Meal. 
  • Use Compound Movements. 
  • Get the Workout Frequency Right.
  • Prioritize Your Goal. 
  • Don't Negate the Eccentric Phase.
  • Optimize Your Sleep.
  • Eat Enough Calories.

6. Improve functions of internal organs 


If you want to maintain a positive nitrogen balance and increase protein synthesis, you must get in enough protein.
  • Emphasize Your Post-Workout Meal.
  • Use Compound Movements.
  • Don't Negate the Eccentric Phase.
  • Prioritize Your Goal.
  • Eat Enough Calories.
  • Get the Workout Frequency Right.
  • Optimize Your Sleep.

5. Improves flexibility

Flexibility refers to the range of motion for a relaxed joint. The degree of flexibility that a person has is defined by muscles and connective tissues, similar ligaments and tendons. Stretching is a form of exercise that can lead to an increase in flexibility.
  • Once you develop strength and flexibility in your body you'll be able to withstand more physical stress.
  • Fewer injuries. 
  • Improved posture and balance.
  • Less pain.
  • A positive state of mind.
  • Improved physical performance.
  • Greater strength.

4. Eat Your Protein.

Proteins are huge molecules that our cells require to function properly. They have of amino acids. The composition and function of our bodies depend on proteins.  Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones, and antibodies.
  • Hormonal Protein. Hormones are protein-based chemicals secreted by the cells of the endocrine glands.
  • Enzymatic Protein.
  • Defensive Protein.
  • Structural Protein.
  • Transport Protein.
  • Storage Protein.
  • Contractile Protein
  • Receptor Protein.

3. Helps relax our mind

To relax means to calm the mind, the body, or both. Relaxing can quiet your mind and make you feel peaceful and calm. You may find one or more ways to help to calm you down and feel at peace.

  • Fewer injuries. Once you develop strength and flexibility in your body you'll be able to withstand more physical stress. 
  • Less pain. 
  • A positive state of mind.
  • Improved posture and balance. 
  • Improved physical performance.
  • Greater strength. 

2. Helps build mental focus

Improving your mental focus is possible, but that does not imply that it is necessarily fast and easy.  It will take some real work on your part and you may have to perform some major changes to some of your daily habits. If it was simple, then we would all have the razor-sharp concentration of an elite athlete.

  • Set up your day the night before. 
  • Eliminate distractions and time-wasters.
  • Do the most difficult things first.
  • Constantly remind yourself of your ultimate goals.
  • Regenerate and keep up your energy.


1. Helps burn excess fat

Your body will begin to break down stored fat through a series of complicated metabolic pathways. The byproducts of fat metabolism are expelled through your lungs, sweat and urine, while the energy liberated from fat is used to maintain your body's biological function.

  • Eat Plenty of Soluble Fiber.
  • Avoid Foods That Contain Trans Fats.
  • Don't Drink Too Much Alcohol.
  • Eat a High-Protein Diet.
  • Reduce Your Stress Levels.
  • Don't Eat a Lot of Sugary Foods.
  • Do Aerobic Exercise (Cardio)
  • Improves blood circulation