7 Natural Workouts to Improve your Body and Mind

Do you know that there’s a close relationship between your body and mind, and mood of one greatly affects the other? For years, I struggled with stress from occasionally having rough days, to trying to meet up with daily work targets.

Deep down, I knew something was missing. I mean, I ate healthy food frequently, and never joked with my sleep time, but I got tired quickly and had a hard time remembering things.

All of these changed when I started exercising regularly – my mood changed, I felt better about myself, and of course, I looked better. If you are anything like me or want to improve your body and mind, here are some great workouts you should seriously consider.


yogaPracticing Yoga increases your flexibility, helps you sleep better, and promotes mindfulness. Yoga is most important part of exercise to improve your body and mind. Yoga is another helpful exercise for reducing lower back pain. It has been proven that yoga has immense positive effects on the state of your mind. According to the International Journal of Medical Engineering and Informatics, practicing yoga increase the variability of your heart rate, which leads to a healthier heart. Some other benefits of yoga include:

  • Improved mental endurance and physical stamina
  • Increased muscular strength
  • Improved athletic performance
  • Improved respiration
  • Better cardio health



It is one of the easiest and fastest methods to improve mental health. When you meditate, you are training your brain to focus and resist every urge to wander. Meditation & yoga therapy helps alleviate stress, which in turn improves your physical and mental health.

Research has shown that a simple 10-minute meditation exercise repeated three days in a week can help reduce your blood pressure, lower stress, and increase your energy levels. So, if you are looking to have a substantial boost of energy throughout the day, try meditating first thing in the morning and expect the following added benefits:

  • Improved concentration
  • Reduced stress levels
  • Feelings of happiness
  • Better cardio and immune health
  • Slower aging


bicycling men

Cycling is another inexpensive and great way to stay fit all year round. Physical activity has been proven to be an effective treatment for mood swings and depression. Cycling makes you healthier, stronger and also taller you can ride cycle every morning and evening.

Interestingly, it is as successful and efficient as medication and psychotherapy in the long run. Beyond helping you build pretty leg muscles, cycling is fun. Cycling is a great workout if you want to your workout very easily you can ride on the best hybrid bike for road cycling. Grab a buddy and go cycling today, or just visit the gym. Other added benefits include:

  • Decreased body fat
  • Strengthened bones
  • Improved coordination and joint mobility
  • Lowered stress levels
  • Happier mood

Push Ups


Pushups are one of my personal favorites, probably because I enjoy the feeling of pushing myself to the limits and then beating these boundaries the next week.

Here’s how it works! I feel muscular, I look good when I put on a fitted shirt, my confidence has increased, and yes, I set goals and exceed them. Some added perks include:

  • Improved posture
  • Increased upper-body strength
  • Enhanced cardiovascular system
  • Improved confidence
  • Happier mood


walking child morning

This is probably one of the most viewed new workouts plan. We have fallen in love with comfortable living to the extent that everything can be done with the push of a button. Walking is so effective because we spend hours at our work desks trying to read that mail or file that report.

We are constantly battling with fatigue and always looking at the clock. You need to take a break, leave your work desk for a while, and walk around. It is an excellent way to make your mind. Walking helps you:

  • Improve your mood
  • Improve your balance and coordination
  • Strengthen your bones
  • Maintain a healthy weight
  • Alleviates stress

We all know that exercise should be a fundamental part of our daily routines. But guess what, it’s easier said than done. However, that’s not an excuse. Think about all the benefits – both mental and physical.

You will be making a mistake trying to start big and in a grand way (this is the easiest way to procrastinate and to wear yourself out). Start small – 5 minutes a day, thrice a week, and build from there.

Exercise in the Morning


Planning your elbow grease to suit into your morning provides a block of your time that isn’t overfilled with conflicts. By awakening little earlier, or prepping the night before to liberate time, you’ll have the chance to begin the day feeling refreshed!

Swim, however, avoid chlorinated pools


Swimming is one in every of the easiest exercises in the world, operating all of your major muscles. However, it poses the challenge of exposing you to the massive amounts of chlorine that in most swimming pools.

The chlorine in most pools is quickly absorbed through your skin and may contribute to major disruptions in your organic chemistry. Your body is extremely smart at metabolizing several things; however dioxins (a byproduct of chlorine) and alternative organ chlorine compounds are not enclosed. Notwithstanding you’re exposed to terribly low levels, dioxins accumulate in your body.


  • Miryala R, et al. (2011).
  • International Journal of Yoga
  • Exercise is Medicine
  • Neurobiological effects of physical exercise
  • Syman, Stefanie (2010). The Subtle Body: The Story of Yoga in America. Macmillan. pp. 268–273.
  • Editors, of Yoga Journal (2010). “Which Yoga is Right for you?”. Yoga Journal: 80–85.
  • com/fitness-exercise/a-z/yoga-workouts
  • org/wiki/Physical_exercise