When it comes to fitness, many people assume that effective workouts require hours in the gym. However, a simple five-minute daily habit of push-ups can offer remarkable health benefits, improving strength, endurance, and overall well-being. This bodyweight exercise, often overlooked, is one of the most efficient ways to build functional fitness with minimal time and effort. Dr Indramani Upadhyay, MPT (Ortho), HOD, The Center for Knee & Hip Care, Vaishali, Ghaziabad shared the benefits of doing 5 minutes of push-ups daily.
Why Push-Ups?
According to Dr Indramani, Push-ups engage multiple muscle groups simultaneously, making them a full-body workout. They primarily strengthen the chest, shoulders, and triceps while also engaging the core, lower back, and legs. Additionally, they require no equipment, making them accessible to people of all fitness levels.
5 Benefits Of 5 Minutes Of Daily Push-Ups
Here are the benefits of doing push-ups daily:
Builds Upper Body Strength
Dr Indramani highlighted that Push-ups effectively target the pectoral muscles (chest), deltoids (shoulders), and triceps. Performing them daily improves muscle tone, enhances definition, and increases endurance in these key upper-body areas. Over time, this can lead to better posture and greater lifting ability in daily activities.
Enhances Core Stability
Dr Indramani mentioned that while push-ups are primarily known as an upper-body workout, they also require significant core engagement. Maintaining proper form strengthens the abdominal muscles and lower back, reducing the risk of injuries and improving overall stability.
Boosts Cardiovascular Health
According to Dr Indramani, performing push-ups at a steady pace can elevate the heart rate, promoting cardiovascular endurance. Over time, this helps improve circulation, lowers blood pressure, and enhances heart health.
Supports Joint And Bone Health
Weight-bearing exercises like push-ups contribute to stronger bones by increasing bone density. Additionally, they enhance joint stability by strengthening the muscles surrounding the wrists, elbows, and shoulders, reducing the risk of injuries.
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Aids In Weight Management
Push-ups are a compound exercise that activates multiple muscle groups, leading to increased calorie burn. When performed consistently, they help maintain a healthy metabolism and support weight management efforts.
How To Get Started?
According to Dr Indramani, if you’re new to push-ups, start with modified versions such as knee push-ups or incline push-ups against a wall. Gradually progress to standard push-ups and increase the number of repetitions over time.
A simple 5-minute push-up routine could include:
Beginner: 3 sets of 10 push-ups with 30-second rest between sets.
Intermediate: 4 sets of 15 push-ups with 20-second rest.
Advanced: 5 sets of 20 push-ups with 15-second rest.
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Committing just five minutes a day to push-ups can yield substantial fitness benefits over time.
Image Courtesy: Freepik
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