5 simple exercises to start the new year healthy.

SKĐS - Starting the new year with a regular exercise routine is a simple way to improve physical and mental health. Gentle exercises that are easy to do at home help control weight and prevent chronic diseases.

Before starting these exercises, remember to warm up and stretch, such as walking in place, rotating your arms, and gently twisting your torso, to prevent injury or discomfort and to maximize the benefits. Finish your workout with a few quick stretching/relaxing movements.

Below are some simple and easy exercises that can be done even with little free time and in a small space to improve your health.

1. Squat using your body weight.

Benefits: Strengthens leg and abdominal muscles and improves balance.

How to do it:

• Begin by standing with your feet hip-width apart, slowly bend your knees and lower your body.
• Stop when your thighs are parallel to the floor, and remember to keep your back straight as you lower your body, extending both arms straight out in front of you.
• Hold the pose for a few breaths, then stand up straight again.
• Repeat as many times as possible.

How to perform bodyweight squats.

2. Bridge exercises

Benefits: Strengthens the gluteal and lower back muscles while improving posture.

How to do it:

• Begin by lying on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Place both hands along your sides, palms facing down.
• Tighten your abdominal and gluteal muscles, and slowly lift your hips until your hips, lower back, buttocks, and thighs form a straight line with your shoulders.
• Hold for a few seconds, then gently lower yourself back to the starting position.
• Repeat as many times as possible.

The bridge exercise helps improve posture.

3. Raise your heels when standing.

Benefits: Strengthens the lower legs and improves balance.

How to do it:

• Begin by standing with your feet shoulder-width apart, toes pointing forward.
• Slowly lift your heels off the ground by contracting your calf muscles, then slowly lower your heels back to the starting position, keeping your knees slightly bent but not locked throughout the movement.
• Repeat as many times as possible and gradually increase the number of repetitions over time.

Raising your heels while standing improves balance.

4. Bird Dog Exercise

Benefits: Builds core stability and strengthens the lower back.

How to do it:

• First, get into a four-legged position (supported by four points on the ground) with your hands under your shoulders and your knees under your hips.
• Slowly extend one arm and the opposite leg (e.g., right arm/left leg, left arm/right leg) with your toes pointing away from your body.
• Stretch out, trying to keep your body straight.
• Return your hands and knees to the starting position, and repeat on the other side.
• Maintain proper posture throughout the exercise, avoiding drooping head, arched or hunched back, slumped shoulders, or body rotation.
• Repeat as many times as possible.

How to perform the Bird Dog exercise.

5. Sit with your legs raised.

Benefits: Improves lower body strength, especially for those who frequently sit for long periods.

How to do it:

• Sit comfortably in a chair, raise one knee as far as possible towards the ceiling, and hold this position for a few seconds.
• Lower your feet back to the floor.
• Do the same with the other leg, then repeat as many times as you like.

Sitting with your legs raised is a simple exercise that's good for people who have to sit a lot.

These are just a few of the many simple exercises that can be done quickly and easily at home in your free time and can become part of a regular routine to improve your health in 2026.

Source: https://suckhoedoisong.vn/5-bai-tap-don-gian-khoi-dau-nam-moi-khoe-manh-169251224142813404.htm