Work Out Every Inch of Your Body
When we work out, we often think about the incredible burn and all the calories we shed. It’s hard not to—those achievements motivate us to stick with gym regimens and track what we eat! But exercise is a lot more than stronger muscles; the right activities can tend to both your body and mind. With that, let’s dive into the best ways you can get the most out of your workouts.
1. Tai Chi
Tai chi combines everything you could want: slow, methodical movements and breathwork that enhance your core strength. The pacing also greatly benefits cognitive function, reduces stress, and promotes relaxation.
2. Yoga
Yoga is one of the best workouts for your mind and body, specifically due to its target areas, like breathwork and muscle strengthening. You’re always encouraged to breathe through different poses, regardless of difficulty levels, and will work everything from your main muscle groups to your mental health.
3. Walking Meditation
Who said walking had to be boring? By incorporating meditation into your routine, you get a good burn for your legs and your mind. The idea is that you focus on what you feel, not where you’re going, honing in on sensations and your surroundings.
4. Breathwork
We know breathwork doesn’t seem like much of a workout, but when was the last time you tried it? Seriously—don’t knock it just yet! Breathwork increases your oxygen intake, reduces stress, and improves your blood flow. While you won’t work up a sweat, you’ll improve your recovery times and even increase stamina.
5. Martial Arts
You won’t turn into Bruce Lee after one class. You will, however, earn a full-body workout that targets your core and enhances stamina. Best of all, those high kicks and punches can boost your confidence, improve concentration, and also reduce stress.
6. Qigong
Qigong and tai chi look similar, but they have some pretty substantial differences. Qigong is more of a broad exercise, while tai chi focuses primarily on memorization and more complex movements. Either way, you’ll earn all the same benefits from Qigong—for your body and mind.
7. Tabata
We’ll be honest: Tabata isn’t for the faint of heart. It’s strenuous, it’s intense, and it’ll burn hundreds of calories in one session. That said, it’s more than worth it for devoted class attendees; on top of the physical benefits, you’ll also experience higher confidence!
8. Dance
It’s time to dance like no one’s watching! If you’ve never been lost in song, you don’t know how strenuous a good session is. Dancing works nearly every muscle, and even a 20-minute jam can work up a sweat. Dancing also boosts your mood and encourages self-expression.
9. Resistance Training
Looking for better metabolism? Improved mood and self-esteem? Look no further than resistance training, a relatively broad term that can include anything from squats and push-ups to burpees and barbells. It’s similar to strength training, though resistance focuses more on toning and building endurance.
10. Jogging
Jogging isn’t for everyone, and we understand that! But if you’re willing to huff through that full-body workout, you’ll also improve cognitive performance. Plenty of joggers experience better focus and memory, and most frequently, reduced stress.
11. Teaching Your Skills
Are you good at tennis? Do you have a mean swing on the golf course? Get out there and show off! Research shows that teaching a new skill to someone can improve problem-solving skills, memory, and even support emotional growth. Oh, and you’ll get an amazing workout, too.
12. New Walking Routes
Walking is much more beneficial than you think; it doesn’t take more than half an hour every day to see significant results. However, something as simple as taking a new route to work can also improve cognitive function—most notably, your memory.
13. Musical Instruments
Have you ever seen a really intense orchestra? The kind of performance that leaves pianists sweating and violin players out of breath? That’s because playing an instrument can be a real workout! Not only do your muscles get stronger, but your brain stays active, too.
14. Swimming
There’s no workout like a good swim. Even if you’re in the shallow end, it’s hard not to work every muscle in the pool, and people often turn to water aerobics for a burn. But swimming can also produce the “blue mind” effect, which promotes a sense of calm.
15. Zumba
Zumba’s fun, but it’s no joke. Much like dancing, it's an exciting, interactive experience that provides a full-body workout, but with specific choreography and a fitness-first mentality. You’ll earn the same mental benefits in a Zumba class as you will in a dance session at home!
U.S. Air Force photo by Airman 1st Class Phillip Houk on Wikimedia
16. Cycling
Is there anything better than a day on the bike trail? Cycling is as peaceful or as powerful as you want it to be, which makes it one of the most versatile workouts. But outside of sculpted glutes, you’ll also score plenty of endorphins.
17. Strength Training
Strength training looks different for everyone, but that’s part of its charm. You can indulge in more advanced techniques or keep it simple if you’re new to the gym—either way, you’re doing your muscles a favor. Lifting weights can also improve mood, heighten your focus, and help reduce symptoms of anxiety and depression.
18. Balance
Working out is a lot more than just pumping iron or getting in a good sweat. Sometimes, the “simplest” actions can earn the largest results, namely through balance. These exercises stabilize your core, engage your muscles, and improve coordination. They also reduce stress, significantly improve concentration, and can even provide mental clarity.
19. Kegels
Kegels aren’t about lifting weights; they’re about improving overall health. They support organ health and improve your pelvic floor, allowing for proper bladder control and improved function in the bedroom. As you probably guessed, those benefits alone are more than enough to boost mood and confidence.
20. Team Sports
There’s no reason you can’t enjoy sports as an adult! Your soccer jersey is probably a little too small now, but rec leagues provide a proper workout and all the mental stimulation you need for thorough exercise. Who knows, you might just make a new friend, too.
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