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There healthful merits of exercise are something that has long been touted by medical experts. From helping to prevent chronic health-related conditions to boosting self-esteem, exercise is good for the body, mind and soul.

Benefits of Working Out

In this article, we will take an in-depth look at all the many benefits that can be gained from a person engaging in regular exercises, particularly, the advantages of doing a total body workout. 

Exercising stimulates the brain to release various chemicals which in turn leaves a person feeling healthier and happier.  Regular exercise also makes a person feel better and look better which translates into higher self-esteem, less depression and anxiety.  A person who exercises regularly can also reduce the risk of heart disease and hypertension by improving cholesterol levels in the body. 

Exercise is also an important factor in managing a healthy body weight.  When a person exercises they burn calories.   The more intense a workout performed, the more calories are burned making it easier to keep weight under control.  Regular exercise also delivers oxygen and nutrients to tissues of the body, which in turn helps improve the cardiovascular system.  With better blood circulation, the heart and blood vessels work better and a person experiences an increase in energy levels.

When a person exercises, it is promotes better sleep.  A person who gets regular sleep will experience improved concentration, productivity and be in a better overall mood.  People who exercise on a regular basis fall asleep sooner and experience deeper sleep.  People who exercise feel more energized and look better, which can have positive benefits to the sex life.  With an increase in circulation, sex can be more satisfying and fulfilling.

Lastly, the benefits of regular exercise can be rewarding and fun.  Exercise can be a fun activity for the whole family.  You can spend the day swimming, hiking or cycling with your family and make it a group activity.  There is no need to exercise alone, get others involved so that everyone can experience all the benefits of regular exercise.

Importance of Stretching

Some people simply skip the stretching period prior to exercising, many people do not understand how important it is to warm up the muscles before a workout.  Stretching the muscles should be done before and after working out.  Taking a few minutes to stretch out the muscles before working out actually lubricates the joints and warms the muscle groups, thus reducing the risk of injury or strain.

Workouts for the Total Body

The following is a brief list of some exercises a person can do for different parts of the body:

Glutes:  the right training and exercises can make a big difference in the appearance of the buttocks; a person could try the following glute exercises:

  • Squats
  • Lunges
  • Step ups
  • Hip extensions
  • Walking, cycling and running

Legs:  the following exercises work out the legs and increase strength and muscle tone.

  • Squats
  • Leg presses
  • Leg curls
  • Calf raises (both seated and standing)
  • Hamstring exercises

Quadriceps:  the following list of exercises is recommended for those who want to increase muscle tone and strength in the quadriceps.

  • Walking lunges
  • Elastic band squats
  • Jump squats
  • Cable-bent leg deadlift
  • Elbow instep lunges

Hamstrings:  the following is an example of exercises a person can try to improve hamstring strength.

  • Clean and jerk
  • Butt or Gluteus Maximus kickbacks
  • Good morning lunges
  • Exercise ball hamstring curls
  • Hack squats

Calves:  the following is a list of exercises designed to improve the strength and tone of calve muscles.

  • Leg calve raises
  • Donkey calve raises
  • Rocking barbell calve presses
  • Single calve leg lifts
  • Seated calve raises

Arms:  working out the arms doing the following exercises will result in improved tone and strength.

  • Push-ups
  • Front-side raises
  • Bicep curls
  • Triceps dips
  • Overhead presses

Biceps:  the following is a list of exercises a person can do when wanting to improve the look and strength of biceps.

  • Barbell curls
  • Hammer curls
  • Overhead cable curls

Triceps:  working out the triceps doing the following exercises will result in improved strength and tone.

  • Kickbacks/extensions
  • Triceps presses
  • Triceps dips/pushups

Shoulders:  the following exercises are recommended for those who want to improve the tone and strength in the shoulders.

  • Behind the neck presses
  • Shoulder press
  • Chin ups
  • Military press
  • Parallel grips

Chest:  the following list contains exercises for people who would like to experience stronger muscles and better tone in the chest.

  • Incline barbell bench presses
  • Exercise ball inclined push-ups
  • Declined push-ups
  • Barbell pullovers
  • Chest dips

Back:  this list contains exercises that are designed to improve back strength and define muscles.

  • Bent over row using barbell
  • Twisting using barbell
  • Chin ups
  • Underhanded chin ups
  • Close grip chin ups
  • Rear pull ups

Lats:  the following exercises are done to increase strength in the lat muscles.

  • Close-grip front lat pulldown
  • Pull ups
  • Wide-grip lat pull-down

Traps:  the following exercises are for a person who wants to improve the strength and tone of the trap muscles.

  • Barbell shrugs
  • Barbell shrugs behind the back
  • Cable shrugs
  • Calf machine shoulder shrugs
  • Dumbbell shrugs 


Good physical fitness is the key to having a healthy life and should not be treated as a chore or job.  With a sensible diet and regular exercise, a person can experience a great number of healthful benefits.  Regular exercise can reduce the risk of a person developing such health conditions as cardiovascular disease, diabetes, heart disease, depression and osteoporosis, just to name a few.  Remembering to be creative with exercise routines and involving all the body groups will provide a balanced workout that will benefit the whole body.