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FITNESS| LIFESTYLE | EXERCISES| P.E

OCOMOTOR ON N N

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OCOMOTOR EXERCISES

FITNESS| LIFESTYLE | HEALTH | P.E

GROUP 2 BS

TOURISM MANAGEMENT 1-3 SIR RYAN GARIS

Furing, Garcia, Gonzales, Imperio, Jacalan, Linabog, Lobrio, Magallon, Marasigan, Mendoza, Orbista, Pabello, Padayao, Palileo, Patawaran, Perez, Polak, Salen, Selbijan, Villas

Table of

01

C. Jacalan crab walk Locomotor Exercise

03

02

E. Imperio hopping

K. Perez Locomotor Exercise leaping

Locomotor Exercise

07

J. Selbijan

marching

Locomotor Exercise

08

F. Palileo

galloping

Locomotor Exercise

10

J. Orbista

09

skipping

C. Villas

Locomotor Exercise

grapevine

Locomotor Exercise

14

H. Marasigan Russian Twist

non- locomotor

20

15

J. Salen Stand Crunch J. Polak

non- locomotor

Elbox Side Plank

non- locomotor

16

K. Patawaran

scissor Jump

non- locomotor

C. Mendoza Pencil roll

Locomotor Exercise

05

06

H. Pabello s l i d i n g

D. Furing Army Crawling

Locomotor Exercise

Locomotor Exercise

11

13

K. Padayao Butterfly sit ups

non- locomotor 12 P. Lobrio burpees

P. Linabog side Lunge

non- locomotor

non- locomotor

17

R. Gonzales

Downward Dog Kick

non- locomotor

18

contets

04

X. Garcia

inch

worm

non- locomotor

19

D. Magallon

Cross over Toe Touch

non- locomotor

f i t t | 01

E

loc omo tor locomotor

XERCISES The skills classified as locomotor Exercises are those in which the body is moved from one location to another in either a single direction or in a mix of directions. (Alina D., 2022)

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B

A l

e

n

a

y r r

LIFE IS LOCOMOTION. IF YOU ARE NOT MOVING YOU ARE NOT LIVING.

CRAB WALK

C

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rab Walk is an excellent full-body exercise that can help build joint strength, core stability, and strength, as well as power. Because it requires you to concentrate on your posture, coordination, and balance, the Crab Walk will also help you develop your proprioception, which is another word for "body awareness." (David, 2021)

INSTRUCTIONS A form of exercise involving "walking" on one's hands and feet while facing upward.

01

Turn your body over down and raise your hips. step forward with your

02 right foot and hand,

then switch to moving forward with your left foot and hand. on and do the 03 Carry same thing repeatedly for the following minute to create a walking pattern.

G L EE XAE RPCII SN E

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Coombes (2017) argues that leaping exercises are effective for a number of reasons, including enhanced strength and power, muscular growth, injury avoidance, enhanced biomechanics, a higher metabolic rate, and reduced body fat.

It's a type of running stride in which the runner's torso is held in the air for a longer period of time, your toes land on the ground after the rest of your foot, and you land on the ball of your other foot. The arms should be extended upward and forward as part of the leap to give the body extra momentum.

Cardiovascular Endurance

1 2 3 4 5

The entire leaf continues to move forward at a constant rate. Keep your attention looking forward during the duration Switch your weight from one foot to the other and attempt again. Your arms should be held in a posture that is directly opposite to the position of your legs when you are standing. You need to land in a controlled manner without losing your balance.

hopping

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INSTRUCTIONS

GET UP, LIMBER UP, AND GET READY TO HOP! MAKE YOUR RIGHT KNEE BEND AND RAISE YOUR LEFT LEG STRENGTHEN YOUR RIGHT LEG AFTER BENDING. AFTER THAT, YOU SHOULD GET UP ON THE TOES OF YOUR SUPPORTING LEG, FLEX YOUR KNEE AND ANKLE, AND HOP ON THAT LEG FOR THE SPECIFIED AMOUNT OF TIME.

To enhance

HOPPING

HOPPING

proprioception and one's ability to maintain balance, hopping is commonly utilized as an exercise (ankle, knee and hips). As a functional exercise, it can be used to build leg strength through a hopping motion, with the intensity and height of the jump being raised with time.

ent and ovem in m of movement and in cre a cr ge of ea se n e a se s r ang f s d r f le e d l v e e x o v x

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o

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im im pr

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he movement of rolling to the left or right while remaining as flat as possible when lying on the Tground, either by oneself or attached to another person in order to perform a pencil roll. It is a fun and effective approach for us to gain confidence in their ability to handle hazards by moving their bodies. This movement gives us the opportunity to experience vestibular stimulation in a way that is both risk-free and exhilarating. (Gymnastics, 2021)

step | 3 ROLL FROM BACK TO FRONT THEN FRONT TO BACK

step | 2 BEGINS TO ROLL ON THE SIDE AND CONTINUES TO MOVE TO COMPLETE A FULL ROTATION OF THE BODY, REMAINING IN THIS STRETCHED OUT POSITION

step |1

LIE DOWN ON THE FLOOR PUT ARMS AND LEGS OUT STRAIGHT

E X E R C I S E

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sliding to Right

3

2 1

S

liding exercises are a type of movement that requires moving laterally. Sliding Exercises are great for building strength, stamina, and stability, in addition to promoting flexibility. When you slide, you must have your abdominal muscles engaged at all times in addition to the other muscles that are working during the entire activity.

instructions instructions 1| 2| 3|

Lead foot takes one step to the side.

Followed by the other foot stepping next to it closely. Without it crossing over the leading foot. Both feet are kept close to the ground with the lead foot always on the side of the direction of travel.

sliding to Left

3

2

S

liding is one of the most common skills used in games like tennis, badminton, basketball and football.

1

"If you're doing a Lateral slide, that leg is never getting a break,"

S L I D I N G S L I D I N G

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A

rmy Crawling is a multi-joint movement that engages the entire body, meaning it's great for balance, coordination and agility. It also works out your upper body core, your abs and obliques, while helping to build up your flexibility and strength. (CBC Life, 2017)

I N S T R U C T I O N S ST

EP

1

You should begin in the plank position with your forearms positioned low, your elbows resting on the mat, and your hands loosely clasped into fists. Maintain a straight line with your body and use your abdominal muscles.

STEP

Raise one arm above your head and move forward while maintaining a stable plank stance and keeping your torso low to the ground.

E ST P

2

As you bring your other arm forward, the other leg of your body begins to drag behind you. As you keep your core engaged throughout this exercise, your body will be propelled forward. As you continue to perform the exercise, your primary attention should be on bringing yourself into the crawl position using only your upper body.

3

r i g h t

l e f t

EXERCISE

M

arching in place is an easy workout that can be done anywhere, making it ideal for people who spend extended periods of time sitting down, whether at home, at the office, or while on vacation. To get in an aerobic workout, all it takes is thirty seconds of your time, and you can repeat it as many times as you choose during the day. This straightforward action has been demonstrated to reduce the chance of developing dementia by increasing the amount of blood that flows through the brain.

MARCHING

n g h i

instruction keeping your back and legs straight. one | Stand up straightBreathe normally.

Swing your arms, Bent 90°, for 30 seconds.

Lift each leg as high as feels comfortable for you. in time, your flexibility and endurance will increase

For 30 seconds, take 4 steps forward and 4 steps back.

two | three | four |

ARCHING

M A r

c

EXERCISE

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X E R C I E S E

GALLOPING

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L

ike a horse, Galloping is a forward sliding action in which the front foot steps forward with a little spring before shifting body weight to the back foot. The front foot repeats the forward step action while the rear foot takes the body weight. Throughout the gallop, the same lead foot is constantly in front.

develops dynamic balance, coordination, and rhythm

Instru

Determine which side is preferred and

01 begin there.

Begin by having them step out with their

02 lead foot and then sliding their back foot

up to it (it doesn't have to slide on the ground as long as it simply comes forward and contacts the heel of their other foot). You may deliver visual and spoken signals at the same time by employing the "stepslide" cues.

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ctions uctions 03

Then proceed a bit quicker, but still in a stepand-slide manner. Continue with the verbal cues, but have them execute it on their own without you doing it with them.

04 If

the speeding up went well, we'd add the jump/hop component. This appears to be them taking a step and then hopping/jumping their feet together. (I'm not sure if this is clear, but you're getting into the galloping movement.) You may

visual clues by doing it simultaneously with them, as well as verbal cues. Pick terms that work for you, maybe "step-jump".

05 Once they've mastered this side, you

may aid them with their nonpreferred side by repeating the process.

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GRAPE

2

1 hIo nw sttro

r m o f ? n r s o i f 1 p ct u

2 3

3

4

STEPPING TO THE SIDE WILL ALLOW YOU TO CREATE A CRISSCROSS PATTERN WITH YOUR LEGS.

TAKE A STEP OUT TO THE RIGHT, PLACING YOUR RIGHT FOOT NEXT TO YOUR RIGHT SIDE.

AROUND TO THE FRONT OF THEN, BRING YOUR LEFT FOOT YOU BY CRISSCROSSING IT IN FRONT OF YOUR RIGHT LEG.

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EVINE

4

3

Lia Linedance (2009). Grapevines Right and Left https://youtu.be/Xx6L6tgH6ew



REGAIN CONTROL OF YOUR FORWARD

2

T

4 5 6

MOTION BY CROSSING YOUR RIGHT LEG BEHIND YOUR LEFT. NOW, BRING YOUR LEFT LEG TOGETHER, SO THAT YOU ARE IN NORMAL STANDING POSITION.

REPEAT THE PREVIOUS STEPS IN REVERSE ORDER, BRINGING YOU BACK TO STARTING POSITION.

1

he grapevine, a lateral movement, is a great cardio and warmup exercise. A full body workout that targets the thighs, glutes, abs, and hamstrings. Grapevines are often used before, after, or in addition to an aerobic workout. (Davis, 2012)

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01

S

02

S K I P

kipping is a great way to show how well a person can coordinate their upper and lower bodies under pressure. When running, each leg performs its own unique role while also working together. The left arm, right leg, left arm, and right leg should all work in tandem and complement one another.

As a matter of fact

Skipping is a fantastic cardio and aerobic exercise. Calves, abs, stamina, and lung capacity are all boosted by skipping, and the activity also helps strengthen your entire body. Your metabolism can be boosted up by skipping exercise.

f i t t | 16

03

04

P I N G instructions

Keep the heads up and eyes forward Step forward with one foot and then hop on that same leg

Followed immediately by a hop with the same foot the step hop pattern repeats. The other foot should be rhythmically fluid balanced and continuous while your travel in a straight path.

E

s e s i c r e x

T O OR M O MOTO

C O C

O

O N N L O O N N L

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Movement that takes place in relation to a foundation that does not move; movement of the body about its own axis (also known as axial movement). (Outline, K. (2020)

R

f i t t | 18

TO ENJOY THE

GLOW of

GOOD HEALTH you must

EXERCISE

Gene Tunney

It can help you reap many other cardio benefits, such as: stronger heart and lungs improved blood flow lower risk of heart disease and diabetes lower blood pressure improved cholesterol levels improved brain function

instruc tions

Burpees are a form of calisthenics that are intended to be performed as part of a full-body workout that targets the development of muscular strength and endurance in both the lower and upper body.

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a pushup followed by

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01

02

Stand with your feet, shoulderwidth apart. Sit while placing your hands in front of your feet.

03 04

Push back your legs until it is fully extended and your body is in plank position. Do a push-up, and jump forward to be back in the sitting position while hands are still in front of your feet. 5Jump up until you're back in the starting position. Repeat until the set is complete.

a leap in the air.

NEFIT S BE

Before beginning your leg workout, warming up your hips with the side lunge is an excellent exercise to do. Your complete hip mobility will improve as well as your ability to stretch out your inner thighs as you perform the side lunge.

up straight and keep 1 Stand your feet hip-width apart.

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2 Take a wide step to the side with your left leg. Your feet should be flat on the floor with both of your toes pointing in the same direction.

outward while keeping your 3 Step hips back and bending your left knee. It should feel like you are trying to sit just one side of your lower body in a chair.

4 Release the position by pushing off

D I SL UN EE in s t r u n s ctio G your left foot to return to the starting position.

This Move Will Tone Your Glutes ASAP. (2018, https://www.womenshealthmag.com/fitness/a19895809/ side lunges /

December

one set of side lunges on your 5leftPerform leg, then switch to your right leg.

develop balance, stability, and strength

7).

f i t t | 22 Once we have reached the very end of our toes, try again the process as many times as you can while making sure to take a breath in between each cycle.

04

Next, we will perform sit-ups by positioning our 03 arms in front of our bodies while maintaining a totally straight back.

support your back and keep it stabilized and strong Place your two feet together.

manage your weight, tone muscles, and create stronger abs

02 01 Let's get into the frog posture by lying on the floor with our legs stretched out.

R T U B T E FlY Sii t u pS

The muscular mass is increased, and it also has the a type of sit-up potential to where your heels touch each improve the other and knees touch growth of together, which makes the our pose look like butterfly wings. abdominal (Soniya Y, 2022) muscles.

f i t t | 23

"The Russian twist targe your core, making it a gr

you're tight

a core exercise that works the abdominal muscles, particularly the transverse abdominis and the internal and external obliques. With the Russian twist, you can target all the core muscles in a short amount of time, making it a great abs exercise.

One of the best benefits of seated Russian twists is it whittles away the side fat. The exercise strengthens your core, your obliques, and your spine. The exercise will also provide a great leg workout. Additionally, it works your balance, builds spine stability, and trims your midsection all at once, making it a total core exercise.

Russian

f i t t | 24

ets all the muscles in eat abs exercise when

t on time,

Instructions 01 02

03

Interlace your fingers or clasp your hands together as you extend your arms in front of you.

04

Maintain balance and keep your legs stationary. Turn your torso from side to side. Keep your breathing in check and move slowly. When fatigue sets in, don't disengage your core.

Sit on the floor with your legs straight. Lean back slightly and lift your thighs to form a V-like shape, while keeping your knees bent and bracing your abdominal wall to engage your core.

twist

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BURN YOUR EXCESS FAT FROM THE BELLY

You may significantly improve the strength of your oblique muscles and the quality of your entire side abdomen by performing standing side crunches. You'll not only be stronger and more sturdy, but you'll also have a greater capacity to burn calories.

1

2

4

Stand with your feet shoulder-width apart.

Place your hands on the back of your head without interlocking your fingers.

Touch your opposite knee to your opposite elbow.



3

5 6



Squeeze your abdomen with each crunch and Raise your knee up as high as you can.

Don't forget to exhale when lifting your knee, and inhale when you lower your knee.

When done you can repeat the desired number of sets and repetitions.

STANDING

f i t t | 26

alternating lunge jump

Scissor Jump

How to Perform? How to Perform? How to Perform? MasterClass (2021)

pros

e f n its e B Improves stamina and strength in the leg muscles (quads, glutes, hamstrings). Using one's core muscles to stay upright and balanced is a great core strength workout. Exercises that test the cardiovascular system also improve muscular endurance, equilibrium, and coordination. Strengthens the body's ability to bounce back after a fall.

Perform scissor jumps by lowering into a lunge position with your right leg extended in front of you and your left leg behind.

While keeping your upper body aligned, swing your arms forward and jump up vertically.

While in mid-air, switch your leg position, moving your left leg out front and moving your right leg behind you.

Repeat this movement, alternating sides, for your desired number of repetitions

step 1

step 2

step 3

l o w e r - b o d y

step 4

w o r k o u t

f i t t | 27

N O O K WW?? U O Y DD

DDI

Lower your right leg and raise your left leg, then repeat.

Raise your right leg as much as possible.

This is perhaps the yoga pose that is most well-known to the general public. Because of the resemblance to a dog stretching out with its hind legs extended upward and its head and forelegs looking downward, the forward bend is also known as the dog stretch.

DVANTAGES A The hamstrings, the calves, and the Achilles tendon all get a stretch and a widening from the downward dog pose.

Extend your hands forward, putting your heels on the floor. Place your head between your hands, facing downward.

Because your head is lower than your heart when you practice downward dog, this yoga practice confers the health advantages associated with inversions and enhances the circulation of blood throughout your body. Helps to reduce stress in the back and neck.

Downward Dog Kick

f i t t | 28

A

warm up the entire warm up the entire musculmausc r B syste C sysm te D

E

InCH cH worm WORM

H O T E D M

To begin, you should get into a standing 1 position with your feet about hip- to shoulder-width apart.

2

By extending your arms and Keep your head facing ahead and your back bending at the hips and stepping straight as you fold forward at the waist and out on your hands, you're reach your arms down toward the ground in strengthening your front of you. (If your knees aren't strong u aware t o y enough, bend them ever-so-slightly core and ha e r t A while you forward fold.) improving your It is the perfect thing to do when you're flexibility and feeling stiff and achy because it helps to relax As you do so, extend your body mobility. In the back and chest. into a plank position by slowly addition, it separating your hands from your is included a fantastic way to enhance your flexibility, feet. in aerobic balance, and posture. and strength For a few seconds, stay in the regular plank posture. Strengthening the shoulders, upper back, and workouts. arms

t

u aware t o y e ha r A

3

4 5 As you slowly make your way

increasing both your lung capacity and your blood circulation, both of which are crucial to maintaining good health.

back to a standing posture by bringing your hands back to your feet, raise your body into an upright position.

E V S O S

f i t t | 29

as you know

0

it is important to maintain a straight spine and an uplifted chest position. When you round your back, the obliques aren't engaged. To engage more of your ab muscles and prevent damage, it's best to move slowly and deliberately. If you have difficulty reaching your toes, try bending your knees more. Depending on how flexible you are, tapping the toe may not even be necessary. The primary objective is to rotate as far as possible without rounding the back by squeezing the obliques as tightly as possible.

r

c

Assist the body in being able to handle heavier loads, respond faster, adjust more quickly, and stabilize more effectively. Increases stability in the abdominal and spinal muscles. There is no prerequisite of special apparatus. You can do it anywhere and at any time. Stretches and strengthens not only the abdominals, but also the shoulders, low back, glutes, and hamstrings. More calories are burned doing this than with traditional floor-based abdominal exercises. It's because of the increased use of so many muscles. IT increase our strength and power while minimizing the risk of a low back injury.

R T0E f i t t | 30

1

2

Get started. Stand tall with feet shoulder-width apart. Knees in line with feet, toes outward. Have a small bend in your knees. Raise your arms shoulderhigh. Push your butt back, bend down, and rotate your upper body right to start the workout. Left-hand the right toe. Maintain a straight back throughout.

T

Return to the original position while maintaining as straight a back as possible. At this point in the exercise, it is important to inhale.

The next step is to switch sides and perform the same movement. Until you accomplish your repetition goal or can no longer do the exercise with proper form, continue alternating sides.

3

0

U

4

C H

1 1

2

S

ide Plank is an upgraded and more durable version of the standard plank. This workout focuses on the core and is designed to develop the abdomen. It requires supporting the body's weight on the forearms and feet while simultaneously holding and sustaining a position for a set amount of time.

Benefits Uses and improves the strength of three sets of muscles at once; great for spinal health. Improves abdominal strength without putting undue strain on the back Balance is enhanced. Safeguards against a potential back injury.

DIRECTION Place yourselves on the ground on your sides. Lift yourself up using the elbow on your right side. Maintain a diagonal form with your body and keep your hips from touching the ground. While you are in this position, relax your left arm by placing it on your side. You can also increase the difficulty of the exercise by placing weight on your left arm. To maintain proper form while you are in position, contract your abdominal muscles and glutes. Keeping it in your grasp for a certain amount of time or for as long as you possibly can. When you are finished, do the same thing on the other side.

ELBOW SIDE PLANK ELBOW S DStE LANK ceI & Balan abilitP y ELBOW SIDE PLANK

f i t t | 31

references LivestrongWoman(2015) CrabWalk. Youtube https://m.youtube.com/watch? v=I-3r4cl4ahA Connie Bergstein Dow (2011) Learning To Leap http://www.redleafpress.org/a ssets/clientdocs/social_media/ Learningtoleap.pdf Holistic Physio Fitness (2019) Single leg hopping (On the spot) https://holisticphysiofitness.com.au/e xerciselibrary/single-leg-hopping-onthe-spot/? fbclid=IwAR11a34cJD4vIU63IwtcisV 3Tp16ZCr1MK5gSe8EQdVtJLEmsobL vdJX3B0

Gourley, J. (2018) CORE TRAINING FOR SENIORS 2: PENCIL ROLLS AND THE “ANTI’S”. Blog Post https://www.fitsb.com/coretraining-for-seniors-2-pencilrolls-and-the-antis/ Stutzman, T. (n.d.) What does Rolling actually do https://www.garagestrength.c om/blogs/news/what-doesrolling-actually-do Jodie Sealey (2016) Pencil roll. YouTube https://youtu.be/sjbm4MIOFXc Allan Phillips (2011) 22:27 The Value of Skipping as a Locomotir Development And Assessment Tool https://www.pikeathletics.com /blog/the-value-of-skipping-asa-locomotor-development-andassessment-tool Sarah Robinson (2020) Locomotor Movements: Sliding https://youtu.be/OWlKQWAaIfc DituroProductions (2015) 30 Second Workout - Marching In Place - DiTuro Productions

Sport Gisborne Tairawhiti. (n.d.)Side Gallop https://sportgisborne.org.nz/fu ndamental-movement/sidegallop/

Yamashita, et. al (2013). Walk-, run- and gallop-like gait patterns in human sideways locomotion.

https://www.sciencedirect.com/scienc e/article/abs/pii/S105064111300212 5

Lia Linedance (2009). Grapevines Right and Left https://youtu.be/Xx6L6tgH6ew Spotebi (July, 2014) Burpees. Illustrated Exercise Guide https://www.spotebi.com/exer cise-guide/burpees/ Rachael Schultz (2018). This Move Will Tone Your Glutes ASAP. https://www.womenshealthma g.com/fitness/a19895809/side -lunges/ FitazFK (2018) HOW TO DO A: BUTTERFLY SIT UP. https://youtu.be/5VbyA9P2eLc Soniya Y. (2022) Butterfly situps are a great exercise to strengthen your core muscles. Sportskeeda. https://www.sportskeeda.com /health-and-fitness/butterflysit-ups-how-to-benefits-tipstechniques MasterClass. (2021). Russian twist guide: How to master the russian twist. https://www.masterclass.com/ articles/russian-twist-guide Warwood, E. (2022). This is the best way to sculpt your ABS if you have literally Zero time. Women's Health. https://www.womenshealthm ag.com/fitness/a26011033/rus sian-twist/

https://youtu.be/b_6UPkuv0cI

f i t t | 32

Linda Melone (2015). Standing Crunch. https://youtu.be/7mdayAmPXg

MasterClass. (June 22,2021) Scissor Jump Guide : How to do Scissor Jumps Properly https://www.masterclass.com/ articles/scissor-jumps-exerciseguide Anne Pizer, RYT (2020). How to Do Downward Facing Dog Split. Verywell Fit. https://www.verywellfit.com/d own-dog-split-3567041 Manazi (2017). Downward Dog Leg Kick. EatWize https://youtu.be/o96jt8JYP5M Fitness Drum (2021). Inchworm Exercise — How to Perform, Muscle Worked and Benefits. Fitness Drum. https://fitnessdrum.com/inch worm-exercise/ Ariane Resnick (2021). Inchworm is an Equipment-Free Exercise You Need to Know. Byrdie. https://www.byrdie.com/inchwo rm5189363#:~:text=Inchworms%2 0are%20a%20full%2Dbody%20e xercise%20that%20requires%20n o%20equipment,to%20how%20a n%20inchworm%20does. Bartulis, M. (2015). Standing Crossover Toe Touches: Abdominal Exercise (With Pictures). Abs Experiment. http://absexperiment.com/sta nding-crossover-toe-touches/ Amanda Louise (2020). Elbow Side Plank tutorial exercise. Side plank tutorial. : : https://youtu.be/SYV9t7ZEG2 Q

Instructor: Ryan Garis

Editor

Magallon , Dianna Rose A.

Members Furing , Jan Darlene G. Garcia , Xzypryl kraze G. Gonzales , Rangelyn R. Imperio , Esmael Jacalan , Catherine C. Linabog , Princes Joyce-Ann B. Lobrio , Precious J. Marasigan , Heart Sailyn G. Mendoza , Christine Joy M. Orbista , Jusmin H. Pabello , Harvey Adrian E. Padayao , Khatleen Y. Palileo , Fernabelle A. Patawaran , Kzelle Perez , Kate Kzen P. Polak , Jenniferlyn A. Salen , Jira Aubrey B. Selbijan , Jocelyn C. Villas , John Carlo l.



Group 2

This magazine's contents will present you with various excellent activities that you can perform in various settings, including your own home, school, or office. While the 10 Locomotor Exercises will undoubtedly bring your body joy as you move from one place to another, the 10 Non-Locomotor Exercises will cause you to move without actually requiring you to move. As a result, your body will be healthy without moving to another place. What exactly are you looking forward to? You can improve your health by increasing your stamina, balance, and coordination by trying these exercises!