To maintain a healthy lifestyle, it is important to adopt a regular exercise routine. Researches over years have shown that by doing physical activities help to control body weight; reduce the risk of developing cardiovascular diseases, diabetes, cancer, and metabolic syndrome; strengthen body muscles and even prolong one’s lifespan. Different types of exercise help in different ways. Workouts can be categorized in three groups: strength training, flexibility training and aerobics. (Connolly, 2013 )

1. Aerobics exercises, also known as cardio-exercises. Physical activities help to prevent heart diseases, diabetes and cancer by performing exercises that cause a person to increase heart rate and breathing rate. They often include cardio machines, cycling, jogging, swimming, dancing or even walking! However, one should practice accordingly. Effective training often takes 2-3 sessions per week. As many people don’t have enough time to go to the gym during weekdays, they can do a 37-minute workout at home without the need of any equipment. (Below shows a video of a quick workout by FitnessBlender from YouTube.)

2. Strength training exercise. These types of training help to build muscle tone. The most common workout would be weightlifting. There are also different sets of workouts for specific part of the body muscle.

• Squat– Considered as the king of all exercises. It is a full body exercise that helps to burn fat, tone one’s backside, abs and entire body. (“Squats: 8 Reasons to Do This Misunderstood Exercise”, 2012) However, be aware of your squat form. Improper squat forms can cause lower back and knees injury. Squats can be done with or without weight depending on the person’s ultimate goal.

Muldoon, Rachael. “[Becoming Fit Series] The right way to do squats.” Fitspo. 20 June, 2013. Web. 7 May, 2015. <http://thefitspoproject.com/becoming-fit-series-the-right-way-to-do-sqauts/#sthash.TIXyAz4r.dpbs>

“How to Do Squats when You Have Knee Pain.” wikiHow. n.d., Web. 7 May, 2015. http://www.wikihow.com/Do-Squats-when-You-Have-Knee-Pain

• Hammer Curls. One of the most popular arm exercises from all. It is also considered as the best exercise for building the biceps and forearms. The exercise is easy to perform and requires minimal equipment (“Hammer Dumbbell Curls – Biceps Exercise Guide with Photos”, 2015). For beginners, one should start with 8-10 repetitions (reps) for 1-2 sets of hammer dumbbell curls. As you progress to a higher level, you may increase the reps and sets accordingly.

3. Flexibility training. Yoga is probably the first type of flexibility exercise most people may have come up with. Indeed, doing yoga greatly increase one’s flexibility. Additionally, it also helps to build muscle strength, correct your postures and protect your spine. But if men find yoga too feminine, old-school static stretches such as hamstring stretch, triceps stretch, and calf stretch are as effective as yoga.

• Hamstring Stretch: 1) Split your legs apart as shown in the photo below. 2) Bend one leg against the ground and extend the other leg straight in front of you. (Perry, 2011)

“Stretching exercises: Basic Stretch Routine.” BuiltLean. 25 May, 2011. Web. 8 May, 2015. http://www.builtlean.com/2011/05/25/basic-stretching-exercises-routine/

• Triceps Stretch: Pull your elbow behind your head as far as possible while keeping the hand of the stretching arm close to the shoulder. (Perry, 2011)

Perry, Marc. “Best Stretching Exercises: Basic Stretch Routine.” BuiltLean. 25 May, 2011. Web. 8 May, 2011.http://www.builtlean.com/2011/05/25/basic-stretching-exercises-routine/

• Calf Stretching: There are two versions of calf stretching. One is standing and pushing against a wall. The other one is pushing against the ground rather than a wall, as shown below.

“Best Stretching Exercises: Basic Stretch Routine.” BuiltLean. 25 May, 2011. Web. 8 May, 2015. http://www.builtlean.com/2011/05/25/basic-stretching-exercises-routine/

These exercises might look quite simple, but trust me, they are not as easy as they look, specially the aerobic trainings, which are the most effective workouts. It is important to be careful on your postures since wrong postures may result in severe injuries. As people say, “no pain no gain”. Be determined and consistent. Eventually, you will see that the blood, sweat and tears are worthy.