Physical Fitness Exercises:
Level 1

They are a great set of exercises for warming up, or limbering up before a more vigorous exercise routine.

This level, is really for those who have never really exercised before, or who have difficulty exercising due to physical conditions.

You've got to start the journey to a better healthier you, and Level 1 Physical Fitness exercises are a great place to start. You can find more exercises to work with at the pages for Level 2 and Level 3 as well. But if you are looking for something a little more rigorous, you might want to look to core exercises, the basic six, and interesting exercises.

We're going to break the physical fitness exercises here into 2 categories, Flexibility and Strength. Both are great to do, but they serve different purposes.

If you haven't been exercising lately, and are looking to get started, it's a good idea to start out easy and work your way up into more rigorous physical fitness exercises.

If you are having difficulty reaching the recommended number of repetitions, don't worry, as you develop an exercise habit and keep doing these physical fitness exercises they will become easier to do.

Physical Fitness Exercises for Flexibility:

2) Hand Rotation: to maintain wrist flexibility and range of motion. Grasp right wrist with left hand. Keep right palm facing down. Slowly rotate hand 5 times each clockwise and counter-clockwise. Suggested repetitions: 5 each hand.

3) Ankle and Foot Circling: to improve flexibility and range of motion of ankles. Cross right leg over opposite knee, rotate foot slowly, making large complete circles. 10 rotations to the right, 10 to the left, each leg. 
 
4) Neck Extension: to improve flexibility and range motion of neck. Sit up comfortably. Bend head forward until chin touches chest. You may want to stretch forward by simply jutting your chin out. Return to starting position and slowly rotate head to left. Return to starting position and slowly rotate head to right. Return to starting position. Suggested repetitions: 5.
 
5) Single Knee Pull: to stretch lower back and back of leg. Lie on back, hands at sides. Pull one leg to chest, grasp with both arms and hold for five counts. Repeat with opposite leg.
Suggested repetitions: 3 – 5.
 
6) Simulated Crawl Stroke/Back Stroke/Sreast Stroke: to stretch shoulder girdle. Stand with feet shoulder- width apart, arms at sides, relaxed Bend knees and alternately swing right and left arms backwards...upward...and foward as if swimming.
Suggested repetitions: 6 – 8 movements on each stroke. 

7) Reach: to stretch shoulder girdle and rib cage. Take deep breath, extend arms overhead. If standing, rise on toes while reaching. Exhale slowly, lowering arms, Can be done in a seated position.
Suggested repetitions: 6 – 8. 

8) Backstretch: to improve the flexibility of the lower back. Sit up straight, Bend far forward and straighten up. Repeat, clasping hands on left knee. Repeat clasping hands on right knee. Exhale while bending forward.
Suggested repetitions: 4 – 6 over each knee. 
 
9) Chain Breaker: to stretch chest muscles. Stand erect, feet about six inches apart. Tighten leg muscles, tighten stomach by drawing it in, with hips forward, extend chest, bring arms up with clenched fists chest high, take deep breath, let it out slowly. Slowly pull arms back as far as possible keeping elbows chest high.
Suggested repetitions: 8 – 10.

Physical Fitness Exercises for Strength:

3) Leg Extensions: to tone the upper leg muscles. Sit upright. Lift 1eft leg off the floor and extend it fully. Lower it very slowly.
Suggested repetitions: 10-15 each leg.

4) Back Leg Swing: to firm the buttocks and strengthen the lower back. Stand up, holding on to the back of a chair. Keep your back and hips in line with the chair as you do the exercise. Extend one leg back, foot pointed towards the floor. Keeping the knee straight, Litt the leg backwards approximately four inches and concentrate on squeezing the muscles in the buttocks with each lift Make sure you keep your back straight as you raise your legs. Return to starting position.
Suggested repetitions 10 each leg.

5) Quarter Squat: to tone and strengthen lower leg muscles. Stand erect behind a chair, hands on chair back for balance. Bend knees, then rise to an upright position. Be careful not to let knees go beyond your toes. Suggested repetitions: 8-12.

6) Heel Raises: to strengthen the calf muscles and ankles. Stand erect, holding a chair for balance if needed, hands on hips, feet together. Raise body on toes. Return to starting position.
Suggested repetitions: 10.

7) Knee Lift: to strengthen hip flexors and lower abdomen. Stand erect. Raise left knee to chest or as far upward as possible while back remains straight. Return to starting position. Repeat with right leg.
Suggested repetitions: 5 each leg.

8) Head and Shoulder Curl: to firm stomach muscles. Lie on the floor, knees bent, arms at sides, head bent slightly forward. Reach forward with arms extended, until finger tips touch your knees, Hold for 5 counts. Return to starting position.
Suggested repetitions: 10.

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