1. Walking

  • Benefits: Improves heart health, strengthens bones, burns fat.
  • Duration: 30–45 minutes daily.
  • Best time: Early morning or evening.

2. Jogging or Running

  • Benefits: Builds endurance, boosts metabolism, strengthens lungs.
  • Tip: Start slow and increase pace gradually.

3. Yoga

  • Benefits: Enhances flexibility, relieves stress, balances hormones.
  • Best poses: Surya Namaskar, Tree Pose, Cobra Pose.

4. Push-ups

  • Benefits: Strengthens chest, arms, and core.
  • Beginner tip: Start with knee push-ups if needed.

5. Squats

  • Benefits: Builds leg muscles, improves posture, burns calories.
  • Tip: Keep your back straight and knees behind toes.

6. Plank

  • Benefits: Core strength, spine stability, posture improvement.
  • Goal: Hold for 30 seconds, gradually increase to 2 minutes.

7. Cycling

  • Benefits: Improves joint mobility, strengthens legs, burns fat.
  • Indoor/Outdoor: Both are effective.

8. Swimming

  • Benefits: Full-body workout, improves lung capacity, reduces stress.
  • Tip: Great for people with joint pain.

9. Dancing or Aerobics

  • Benefits: Boosts mood, improves coordination, burns calories.
  • Fun factor: Easy to do with music at home.

10. Stretching

  • Benefits: Increases flexibility, prevents injury, improves blood flow.
  • When: Before and after workouts.