3. It strengthens the lungs. Working hard increases lung capacity, and their efficiency in moving air in and out of the body. As a result, more oxygen is drawn into the body and more carbon dioxide and other waste gases are expelled. Regular exercise helps prevent the decline in oxygen intake that occurs naturally with age or as a result of inactivity.
1. It strengthens the heart. The heart is a muscle. Like other muscles, its performance improves when it's regularly challenged by exercise. The heart responds to exercise by becoming stronger and more efficient. Strengthening the heart muscle can help ward off heart disease -- the leading cause of death in the United States, according to the U.S. Department of Health and Human Services -- even in early childhood.
Visit your doctor. Certain medical issues may be contributing to the buildup of fat in your arms and the rest of your body, including a thyroid problem or diabetes. Your doctor can also test your hormone levels with a simple blood test to see if there is an imbalance. Low testosterone can contribute to weight gain in your arms, thighs, and lower abdomen.[10]
There is no need for any expensive gym membership to stay fit. Right in the comfort of your home you can start your workouts to be fit and healthy. Thus home workout for beginners with no equipment requirement is motivating enough for someone who has made up the mind to start. All you need is a strong determination and a time of about 30 minutes to start with the beginner’s workout plan.
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance Aerobic exercise is the critical variable in an enriched environment that increases hippocampal neurogenesis and water maze learning in male C57BL/6J mice. Mustroph ML, Chen S, Desai SC, Cay EB, DeYoung EK, Rhodes JS. Neuroscience Program, The Beckman Institute for Advanced Science and Technology, University of Illinois at Urbana-Champaign, Urbana, IL, USA. Neuroscience. 2012 September 6;219:62-71. Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males. Griffin EW, Mullally S, Foley C, Warmington SA, O’Mara SM, Kelly AM. Department of Physiology, School of Medicine, University of Dublin, Trinity College, Dublin, Ireland. Physiology & Behavior. 2011 October 24;104(5):934-41.. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.

Being there for our loved ones and enjoying as many special moments together as we can — that’s what life really is all about. Keeping your body happy and healthy to help you live a longer, fuller life is one of exercise’s biggest benefits. Therefore, it’s great news that research published in 2012, which studied more than 650,000 people, found that 150 minutes of moderate exercise (or about half hour five days a week) increases your life span by 3.4 years. (14)
Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.
HOW TO DO IT: Stand with your feet together and hold both arms straight in front of you, palms together. Jump your feet apart, push your hips back, bend your knees and lower into a squat while pulling your arms apart and squeezing your shoulder blades together. Shift your weight over your right leg, and then your left leg, then right and left again before returning back to center and standing back up. Gradually increase your speed and range of motion throughout the set.
As people enter their forties and fifties, muscle mass starts to decline because of aging and, in some cases, decreased activity levels. Muscular atrophy can also occur because of health conditions, such as joint pain. As we age, it’s important to increase or maintain muscle mass through strength training, not only because it helps burn calories, but also because muscle mass is essential for strength and balance.
Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backward at the same time. Create a tension in your back by flexing your foot. Hold the position for a few seconds and then come back to the starting position. Repeat the same using your left arm and right leg. Repeat 15 to 20 times on both sides.
Your body is the best tool you have for getting a great workout in with no equipment needed. Body weight training exercises (moves that force you to push or pull your own weight) can tone and slim your body while adding definition to your muscles. They also prepare you to take on physical activities you need to perform every day from lifting your kids to practicing good posture and carrying heavy bags.
Start the clock, and immediately do 10 pushups in perfect form. When you’re done with the pushups, go straight into jumping jacks until the clock reads 1:00. Then move on to the next move, spider lunges (total, not per side). Do 10 of those with good form, and then jumping jacks until the minute is up. Then move on to the next move — 10 perfect reps of the jumping lunges, and then do jumping jacks until the end of the minute. And finish up with 10 perfect walkouts.

Another way lunges differ from traditional squats is that they train each leg individually. This is known as unilateral training. Rather than solely improving your strength, unilateral exercises increase your balance and coordination. This brings your core and back strength into play. Focusing on one leg at a time with lunges can even help with symmetry and muscular imbalances.
Start the clock, and do as many squats as you can — while maintaining perfect form — for 30 seconds. Then rest for 10 seconds, and do as many single-leg deadlifts as you can (again, with perfect form) for 30 seconds. Stick to one leg with the deadlifts for the full 30 seconds. Then rest for 10 seconds again. Finish up with 30 seconds of glute bridges. Rest for a minute or two, and then start all over again.
First, let's talk about the nutrition aspect. The number one thing you have to do is get yourself in a calorie deficit. What that means is that you are burning more calories than you are consuming on a daily basis. You also want to consume a healthy diet and limit alcohol to stay on track to your body fat and weight loss goals. Avoid eating too much fast food and focus on lean proteins that will help you build lean muscle.
This one is obvious, right? Everyone knows things with a high sugar content (yes, sodas, cakes and pastries, we’re looking at you) is bad for health. Sugar on its own is not bad at all but in order to lose flabby arms, one has to cut down food with excessive sugar content. In order to reducing arm fat, make changes to your daily diet to cut back on added sugar. For example, reduce the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, make your own fresh fruit juice, instead of sugar loaded breakfast cereals, try porridge of oats and add some fresh fruit for a dash of sweetness.  
In a high plank position—palms flat on the floor beneath your shoulders, arms straight. Ease down on to your left forearm. Then, ease down your right arm until you’re in a forearm plank. Now push up with your right hand and then your left to return to a high plank. Repeat, alternating which side you lower first with each rep.” Lagree recommends doing two sets of ten reps. Another workout worth trying: these 9 resistance band exercises that will work your entire body.
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