5 Minute Daily Workout: Try these at-home exercises for great health

Struggling to make time for fitness? Experts say this simple, no-equipment daily workout can transform your body and mind—just one minute at a time. (Image: Pexels)

If you're like most people these days, finding time for fitness can seem impossible. But you will be surprised to know that five minutes a day could dramatically improve your health, mood, and energy. Dr. Aarav Mehta, a physiotherapist and lifestyle coach based in Mumbai, says, "It's the consistency that is always more powerful than intensity. Just five minutes of focused movement every day can rewire your body and brain."

Not only can these exercise movements be done at home and require no special equipment, but they are also suited for even the busiest of schedules. Here's a suggested 5-minute routine that can change your life - one minute at a time.

Also Read: 10 Common mistakes that may be sabotaging your weight loss goals

Jumping Jacks - Total Body Warm-Up

Jumping jacks will raise your heart rate, bring in several muscle groups and ultimately increase blood flow through your body. Not only does this exercise seemingly have unlimited benefits to your body, but it is quick and very effective! Doing an elevated cardiovascular activity like jumping jacks is a good way to improve your energy, coordination, and potentially ease anxiousness for your day ahead. Jumping jacks engage both the upper and lower body, preparing you not only for the rest of your workout, but for the following day and it's activities!

Wall Sit - Strengthens Lower Body

The wall sit is a static lower-body exercise that targets the quadriceps, glutes, and calves. The wall sit, while held in the seated position, focuses on those muscles, creating strength, stamina, and postural stability. Dr. Aarav Mehta states, "A isometric is a strength and endurance exercise that can tone your thighs while bypassing the whole joint stress thing."

Push-Ups – Builds Upper Body Strength

Push-ups are a traditional strength training technique which works your chest, shoulders, triceps and core simultaneously, engaging many large muscle groups. Push-ups help develop muscle tone in your upper body, improve endurance and improve posture. Over time, you will also develop bone strength and help your metabolism because of the engagement of several large muscle groups, or functional muscle groups.

High Knees – Improves Cardiovascular Fitness

High knees allow you to combine cardio and coordination at the same time. When bringing your knees up to your chest as quickly as you can elevate your heart rate and burn calories. You will engage the core while doing high knees, increasing balance and endurance, while improving overall agility and cardiovascular health in a shorter amount of time.

Also Read: 9 Proven strategies for reducing your risk for obesity

Breathing Deep with Stretching – Calms Mind & Body

Concluding your practice with deep breathing and slow, gentle stretching can help you to relax, relieve tension, increase flexibility, and alleviate any additional soreness.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.