5 Simple Strength Exercises to Boost Your Health, Recommended by the British Heart Foundation

Five basic strength exercises recommended by the British Heart FoundationBeing strong isn't just a mental state; it is also a physical feat. The higher the amount of strength you have, the healthier you are in terms of your composition and function. While eating right is one of the bases of increasing your strength, exercising right is also just as important.Why exercise for strength?Regular exercises that focus on building strength increase your flexibility and decrease your risk of falls and injuries. These moves build muscles, strengthen bones, improve joint health, increase stamina, and reduce the risk of chronic diseases.If you have been avoiding strength exercises thinking they require a gym, then now is the perfect time to know that there are numerous basic exercises for strength that you can do from the comfort of your home. Here are five recommended by theBritish Heart Foundationyou can begin with now!Heel raisesHeel raises balance your legs like no other exerciseStand straight on a mat with your feet hip-width apart. Hold onto a firm surface like a kitchen countertop or just keep your hands raised forward, depending on your balance.Keeping your knees and back straight raise your heels while balancing yourself on your toes. Slowly lower your heels back down. Repeat move eight to fifteen times.Glute bridgesThis exercise is a skip for those with back problems and whose balance is not strong enoughThis exercise is a skip for those with back problems and whose balance is not strong enough. Or, try doing it on a bed if you really want to. Lie on your back on a mat with your knees bent and feet flat. Keep your arms by your side. Now, push down your weight on the feet while lifting your hips in the air such that your pelvis pushes up towards the sky.Then slowly lower back down to the mat. Try doing this move eight to fifteen times.Wall push-upsRemember how mom punished you to stand facing the wall? Well, begin by doing thatRemember how mom punished you to stand facing the wall? Well, begin by doing that at an arm's length away. Place your hands straight and flat on the wall at shoulder height and slightly wider than your shoulder width. Bend your elbows and lean your body towards the wall. Then straighten your arms back again and stand in the beginning position.Keep your hands and back straight and repeat for eight to fifteen times.Split squatsMimic a proposal in this oneStand upright while holding onto a stable surface with one hand such that it is on your side. Keeping one foot on the mat, step back behind with your other foot. Bend the knee of the rear leg, dipping the knee to touch the floor while balancing the leg on the toes. The leg on the front also has to bend in a pose mimicking the proposal. Return to your standing position.Repeat this move eight to fifteen times on each leg.Chair dipsDo exercises for strength at least twice a weekPlace the most trusted chair in your home against a wall. Now sit on it with your feet hip-width apart and flat on the floor and then slide out such that your hips are on the edge of it. Place your arms behind your back on the chair with your elbows bent upwards and dip your bottom off the chair and down a few inches. Then straighten your arms and bring your body back to the chair.Repeat this move eight to fifteen times.How many times to do strength exercises?NHS physical activity guidelines recommend doing exercises for strength at least twice a week. Spread the sessions in the week, adding a full day of recovery in between. These should be paired with the recommended 150 minutes a week of moderate-intensity aerobic activity like brisk walking. However, make sure to check with your doctor before adding anything to your fitness routine.Note:The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.Get an chance to win ₹5000 Amazon Voucher by taking part in India's Biggest Habit Index! Take the survey here