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As humans we were all meant to be able to do very basic fundamental movements such as squatting down, pulling ourselves up, and even pushing ourselves up off the floor. With the lack of activity that we see in our current society, the rise of health issues, and functional mobility issues we see rise. The more I continue my personal fitness journey the more I realize things can be as simple as they need to be when it comes to health and fitness. We will focus on how each movement can help you in your daily life and why it is so essential to continue to work on these fundamental movements.
#1 Push-Ups (Need More Confidence?)
The benefits of push-ups include: better posture, increased bone density, and even more confidence! (Rizzo, 1970). I believe when it comes to the push-up things can be made very simple, how many clean reps can you perform? Quality will always outweigh quantity, and when it comes to push-ups it doesn’t get any easier as far as accessibility, you can do them almost anywhere!
#2 Pull-Ups (Got Grip?)
Next we’ve got the pull-up, personally I’ve always had a fascination with this exercise just for its ability to humble you. The benefits of performing pull-ups include: better posture, increased strength, improved shoulder mobility, and increased grip strength which is a marker of vitality (Dip, 2023). The more I've continued on my fitness journey the more apparent it becomes to me to include pull-ups in my workout routine.
#3 Squats (Don’t Skip Leg Day!)
Our lower body provides the foundational support to almost everything we do, not only is squatting the answer to less lower back pain but also to weight loss as well (Rizzo, 1970). Several studies show the benefits previously mentioned but there are daily applications as well such as getting in/out of your vehicle, picking up kids off the floor and improving balance. There isn’t much more that needs to be said about squats other than they’re tied for most important on this list.
#4 Core Work (Abs optional)
Whatever your goals may be and your preferred workout style, core work is not optional. Core which is equal in importance to lower body strength go hand in hand. The core is essential for everyday movement such as cleaning around the house and getting out of bed. Other benefits of a strong core include improved running ability and ability to help with other lifts (Walters, 2022). Hitting core is almost just as accessible as push-ups given that you can always hit a plank with minimal floor space.
You now know it doesn’t have to be complicated when it comes to being a happier, healthier and more functional human being, just go out there and give it your best effort and as always stay safe and consult a fitness professional for more help!