News

School is out. It's heating up outside, and our family vacations are a go, which could only mean one thing – summer season is officially here.

And with that comes a deep desire to accomplish our "summer body" goals and gains.

Getting started might seem like a tough task, but all it takes is making the first step. And no need to worry if you're not sure how to begin. We've got you covered.

Health First's Pro-Health & Fitness Clinical Integration Specialist Matthew Duffy explains some common exercises you can do anytime and anywhere for summer wellness and health.

PLANK The plank is a basic bodyweight exercise, but it is also one that challenges you to keep your core and glutes tight. A plank isn't only about your abdominals. It involves your entire core and the rest of your body and strengthens the spine, rhomboids, trapezius and abdominal muscles. All these muscles naturally result in a strong posture as they grow in strength. Developing your posture can improve several ailments and prevent injuries. To correctly do a plank, focus on creating full-body tension for the duration you're holding the plank position.

BACK SQUAT Squats have been shown to help with release of the hormone testosterone, which declines as we age. Testosterone is important for muscle growth, strengthening and fat burning. Squats utilize the large muscle groups of the lower body but also help strengthen your back and core. If done correctly, a squat can help correct and improve overall body posture, mobility and balance. They're a perfect way to make sure your physique is proportionate as well. Some people only focus on upper body workouts, and it shows when one's legs are smaller in proportion to the rest of their body. Strong quadriceps, glutes, hamstrings and calves are important, too, for overall body and athletic function.

PUSH-UPS A push-up is a great way to work your upper body, including your chest, triceps and shoulders. They're also a fast and effective way to build strength and improve conditioning. Not only do push-ups help strengthen the muscles in your body, they help stretch them as well. As you lower yourself to the floor, your back muscles are effectively stretched, and as you push yourself up to the starting position, your biceps obtain a full stretch. Push-ups are also considered a compound exercise; they require the use of multiple muscle groups working together. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissues.

PULL-UPS A pull-up is also considered a compound exercise. A properly executed pull-up can help improve your functional strength, physique and posture by targeting the back and shoulders. This exercise helps to strengthen the latissimus dorsi, upper back and shoulders, pectorals and the biceps. It can also be performed with different grips and leg positions that target different muscles and influence how your muscles are performing. Another health benefit is that it improves grip strength and is easier on the joints compared to other exercises.

SEATED ROW A row is a great way to strengthen and tone your upper body while also focusing on working the muscles required for correct posture. Having a strong upper body improves posture, protects your shoulders and reduces your risk of injury. Most of the activities we perform every day mainly utilize the anterior portion of our bodies. Because of this, we tend to lean forward and our shoulders can start internally rotating, causing the back of our bodies to become weak and tight. As a result, posture is negatively affected, which influences other parts of our bodies and can lead to injuries. A row can help correct this by effectively targeting the posterior, opening the chest and shoulders. Properly executing a seated row will also help strengthen the lower back and the core, which is crucial for our overall health and wellness.

Health First's Pro-Health & Fitness Center-Viera not only offers a wide array of classes and exercise and weight training equipment, but there are special training camps and personal trainers to help you reach your wellness and fitness goals.

Learn more at HealthFirstProHealth.org.