This International Literacy Day we recognize the deep connection between literacy and good health as well as fitness. It is undeniably evident today how literacy ensures that basic information about health, wellness, and fitness is available to all.
Therefore, on the occasion of International Literacy Day we root for increasing health literacy as a supremely crucial step towards making our world a safer place for one and all.
To further this endeavor we aim to spread awareness on the increasing need to maintain physical health and mental wellbeing through healthy practices, especially physical activities.
Hence, this International Literacy Day, let us discuss some exercises that are not only good for your body but also your mind. However, before we do that it is vital to first understand the significance of this day and why we are choosing to mark it through this post.
About International Literacy Day
On September 8, people around the world celebrate International Literacy Day (ILD) to spread the word about how important literacy is for individuals, communities, and societies and how much more needs to be done to make societies achieve literacy. World Literacy Day highlights the importance of making people aware of their literacy problems and supporting campaigns that help everyone learn to read and write better. As mentioned above, literacy is deeply connected to overall health and well-being, and in fact it paves the way to good health. Therefore International Literacy Day is a day we at HealthKart feel compelled to mark and celebrate through this informational read.
Importance of Exercising
Regular exercise is good for your health. Physical activity improves brain health, helps control weight, reduces disease risk, and strengthens bones and muscles. Less sitting and moderate-to-vigorous exercise boost adults’ health. And what can be better than body exercises? We are going to learn A to Z exercises that you can incorporate into your daily routine.
A to Z of Exercises for Your Health and Fitness
On this International Literacy Day, let’s look at some of the exercises that can help you achieve your health goals easily and bring us closer to health literacy:
A: Arm Circles
You should stand with your feet shoulder-width apart, and arms extended parallel to the ground. Make tiny, controlled circles with your arms to stretch your triceps. Increase the circle size until your triceps stretch. After 10 seconds, reverse the circles.
Your shoulders, triceps, and back as well as your biceps will benefit from this workout.
B: Burpees
After getting into a standing posture, lower your body until you are touching the ground, then kick your feet behind you to get into a pushup position. Perform one pushup, and then immediately stand to your feet. Jump into the air and stretch your arms above your head.
Burpees help burn bad fats, increase blood flow, lower blood pressure, and improve cholesterol levels.
C: Calf Raises
Stand on a step’s edge, core in, heels off the edge. Keep your balance by holding onto a wall or other item. Raise your heels till you are on your toes. After a few seconds, lower your heels to the step’s level. These can help improve ankle mobility and stability.
Calf raises are a great exercise to help you create strong calf muscles, which are important for protecting your ankles.
D: Donkey Kicks
Get down on all fours, hands precisely under shoulders, knees under hips. With one leg stacked on the ground at 90-degree, raise one leg until it is parallel to your torso, and then the leg should be brought back down. Change legs.
Donkey kicks help in toning your body and increase its stability and strength.
E: Elbow Plank
Get in a pushup position on the floor. Lean on your forearms and lift your torso, putting your toes on the floor, and resting on your elbows and forearms. Squeeze your core and glutes and align your neck and spine. Hold the position for 30-60 seconds.
Elbow Planks improve core strength, stability, and balance.
F: Flyes
To perform a chest fly, you must lie on a weight bench. Hold two dumbbells with your arms behind your back and elbows bent. Keep your elbows slightly bent as you lift the dumbbells together above your chest, taking care not to bang the weights against one another.
This exercise engages the upper-body muscles, particularly the chest.
G: Goblet Squats
Start in a standing position with feet wide and pointing out with a dumbbell or kettlebell at chest level. Maintain a straight back and go down with your hips until it is below the knees. Return to a standing position by extending your hips and knees. Repeat.
Global Squats enhance hip mobility and posture.
H: Hay Balers
Move one foot slightly forward in a standing position, then hold the weight in front of the hip of the rear leg. Lift the weight to the opposite shoulder, rotating through the chest and shoulder while keeping your arms straight. Repeat while returning to the position you began from.
This is a core exercise that utilises a weight for resistance.
I: Inchworm
Stretch down from your standing and bring your hands to your feet. Slowly extend your arms until you are in a pushup posture. Move your feet slowly toward your hands. This targets the abdominals, forearms, biceps, shoulders, and chest.
Maintaining a straight torso also aids with balance.
J: Jumping Jack
In a standing position, bring your knees into a slight bend, then jump up while simultaneously extending your legs outward and bringing your arms up to the sky. Immediately return to a standing position.
This exercise is helpful for your lungs, heart, and muscles.
K: Kickbacks
Assume the kneeling position. While keeping both knees bent, lift one leg until the calf is 90 degrees to the ground. Hold the posture briefly before lowering the leg and lifting the other. Switch and repeat.
Kickbacks are an excellent technique to develop glutes, strengthen the lower body, and target many muscle groups.
L: Lunges
In a standing position, step one foot forward and then squat until your front knee forms a 90-degree angle just above your ankle. Switch and repeat.
The lunge is a foundational exercise that engages different muscles for increased stability and strength.
M: Mountain Climbers
Begin in a pushup posture. Raise your right foot in the air and bring your knee as close to your chest as possible while maintaining a straight back. Return to your original position and repeat with the other leg. Return to starting position and repeat with the left leg, simulating a running motion on the floor.
Mountain Climbers increase your heart rate and work your entire body.
N: Negatives
Perform a typical workout (such as bicep curls or deadlifts) to the raised posture but then gently drop the weight. In addition to creating stronger muscles, negatives strengthen connective tissue, making it more resistant to strain and injury.
O: Overhead Shoulder Circles
To begin, position your feet so that they are hip-width apart and lock your arms overhead. Bring your shoulders into your shoulder capsule by bringing them down (the opposite of shrugging your shoulders up). The next step is to start making little circles with your arms while maintaining a gentle bend in your knees and keeping your rib cage and belly button in a straight line that is tight and compressed. Be sure to go around in both ways on the circle.
You may improve the functions of your shoulders, arms, and scapulas by performing this shoulder capsule movement exercise in an overhead posture.
P: Pushups
After positioning your hands so that they are slightly wider than your shoulders, move down until your elbows form 90-degree and then push yourself back up. This is an excellent exercise routine for your upper body; targeting your chest, biceps, abs, and lower back.
It does not really need any special equipment and is something that almost everyone is familiar with.
Q: Quick Run
Go running (sprint or high-paced jog) for at least 10-15 minutes. Running is essential for burning all your bad fats and helps build your muscles, strengthen your connective tissues, and improve agility.
R: Reverse Lunges
To begin, place your feet approximately hip-width apart from one another. You will be performing a reverse lunge by taking a step backwards while keeping your front foot planted firmly under your bent front knee and the rear foot supported by the toes. After that, bring your rear foot back to the normal position for a lunge.
It is a fantastic technique that engages all of your muscle groups but particularly your glutes, hamstrings, quadriceps, calves, and core.
S: Squats
Maintain a shoulder-width distance between your feet while standing. You should squat by lowering your body until you are in a position where your knees are over your ankles and your thighs are parallel to the floor. You should achieve this by maintaining your upper body and bending at the hips and knees. Raise yourself up while simultaneously applying pressure via your heels.
Although it is most commonly known as a glute workout, it also improves strength in the legs and the core.
T: Tricep Dips
In a seated position on a chair, place your hands (shoulder-width apart) behind you, with your fingers pointing forward. Move your body forward until you are free of the support. Maintain your balance while leaning on your arms for support. First, lower yourself by bending your arms and bringing your bottom to the ground and then you should raise yourself back up. It’s like doing pushups while seated.
As the name suggests, it is amazing for your shoulders and triceps.
U: Upright Rows
Start by holding the barbell or dumbbell up to your waist. Use a slightly smaller than shoulder-width overhand grip. Maintain a straight back and raise the weight to your chin, keeping it as close to your body as possible. Keep your elbows higher than your wrists at all times. Hold the position for some time and then lower the bell slowly.
Upright Rows are excellent for strengthening your shoulders but you should only perform them in moderation.
V: V-Sits
Sit on the floor with your knees bent and your arms straight out in front of you to keep your balance. Then, let your body relax until it is flat but maintain your head, shoulders, and feet a few inches above the floor. Then pull yourself back up into a V shape. Repeat until you have reached your goal for the number of reps or time.
V-sits are the best choice for stronger abs. Just make sure you can execute the move without jeopardising your form.
W: Wall Sits
Place yourself against a wall so that your back is against it and your feet are about two feet apart. Slide down until your knees form an angle of 90 degrees. Maintain your position while drawing in your abs.
Wall sits work your lower body muscles. The exercise engages muscle groups across your lower body, including the glutes, hamstrings, and calves.
X: X Abs
Lie on the ground, arms straight up, feet a few inches off the ground. Then slightly lifting your chin and shoulders, bring your legs to your shoulders while lowering your arms to your hips. Hold and then lower and repeat.
This technique works your hips, resulting in greater balance and stability.
Y: Y Raises
You should be standing with your feet about shoulder-width apart and holding a dumbbell in both hands. Keeping your feet level and using only your arms, lift each arm until your body forms a “Y.” Lower slowly and repeat as needed.
This move targets your upper back and shoulders, particularly the stabilising muscles.
Z: Zigzag Hops
As if you were in a straight line, hop forward and side-to-side (zigzag) as long as you can go. If there is no more room, you should turn around and keep going.
This exercise helps reduce body fat, improve cardiovascular endurance, and enhance sports performance.
Conclusion
Consult your doctor before you start working out. This is particularly crucial if you already have a health problem that your doctor is keeping an eye on like cardiac disease or osteoarthritis. Working out is a key part of living a healthy life. It keeps you healthy, makes you stronger, gives you more energy, and assists in reducing your stress. This International Literacy Day, let’s come together to promise ourselves to start giving time to fitness and health.
