Doing Pushups Everyday Benefits: 5 Ways It'll Help Your body

Got 5 minutes each day? Do at least ten pushups. Here's why.

doing pushups everyday health benefits

Doing pushups everyday has several benefits. Push-ups are a perfect full-body training exercise for strength and balance

Push-ups focus on the upper body, but when performed correctly, they provide a full-body training. 

They are one of the most practical compound exercises, and you do them anywhere and without the need for equipment. 

A few repetitions here and there, and you can stay in shape while keeping your busy routine.

In this article, you’ll learn about the benefits of doing pushups and why you should be doing them everyday.

Let’s dive in!

What are pushups?

Pushups are a compound exercise that involves several muscle groups.  

You start in the “plank” position – your hands under the shoulders and fingers forward.

Next, you lower your body as far as you can by bending your elbows while keeping them in.

Make sure your shoulders don’t pop forward. Keeps abs tight. Squeeze shoulder blades together and down towards glutes as you get lower.

And finally, you raise your body and bring it back to the initial position.

Start performing as many repetitions as you can, it doesn’t matter the number. As your strength improves over the days, you will be able to increase that number and challenge yourself.

That’s it.

This is the standard push-ups, which allow you to raise about 50% to 70% of your body weight.

You can also try some variations to the standard push-ups, by changing the position of the hands, arms, or knees. 

Each variation focuses on different muscle groups and can be for more specific training.

So, why would you start considering push-ups? 

1. Increase muscle strength and mass 

Push-ups lead to gain muscle strength and muscle mass.

They especially train the triceps and chest, leading to increasing their size and endurance.

But, as a compound exercise, you engage almost all major muscle groups during a push-up.

Biceps, core muscles, triceps, anterior deltoids, and lower body muscle groups work to allow you to support your body while stabilizing your movements.

2. Strengthen core and lower back

Your core and lower back muscle groups define your balance. Push-ups train them by maintaining your body straight while you raise and lower it. 

Remember to engage your core muscles at all times and not let them slag – especially when you start to feel tired.

Furthermore, for greater challenges and a more intense core training, you can add the following variations to the traditional push-ups:

  • Medicine ball push-ups 
  • Triceps push-ups
  • Decline push-ups placing your feet on a medicine ball
  • One-arm push-ups

3. Improve balance and posture

Improving your balance and posture are benefits of strengthening your core, which includes your abdominal, back, and hip muscles. 

A weak core is one of the main reasons for lack of correct posture and push-ups can naturally lead the body to improve posture

The more regularly you include push-ups in your routine, the more instinctively your body will incline towards the right posture.

In addition to this, according to Harvard Medical School, developing core muscle strength can boost the effectiveness of workouts, improve your balance, and reduce the risk of injuries

4. Enhance cardiovascular health

When you engage large muscle groups, the heart must work more intensely to deliver the great demand of blood to the muscle tissue.

Compound exercises like pushups involve several muscle groups, and therefore, they are effective cardiovascular exercises.

Push-ups can support heart health and promote body fat reduction.

Clinical studies show that a higher capacity to perform push-ups is associated with a lower risk of cardiovascular problems.

Considering this, push up capacity may also be a simple and no-cost measure to evaluate cardiovascular health and risk of disease.

5. Can be done anywhere without equipment

Traditional push-ups are bodyweight exercises and don’t require any additional equipment. You can do it anywhere and at any time.

This makes them a perfect full-body workout for busy agendas – just need a few minutes between other activities. 

The thing is that in modern times we have become increasingly busy and focus on maximizing out our time, while often neglecting our health.

But, physical activity is essential for long-term health and wellbeing.  

Including exercises like push-ups can help in health maintenance regardless of your lifestyle.

Takeaway

Push-ups are compound full-body exercises that help build strength, muscle mass, balance, and promote cardiovascular health.

Push-ups don’t require any additional equipment and can be fit into any lifestyle.

This makes it a perfect workout to promote health and physical wellbeing in modern times.

If you have five minutes each day, doing pushups everyday can offer so many benefits.

(Nutritionist coach and health writer)

Miriam is a certified Nutritionist and coach by ISSA and in Advanced Nutrition by Hong Kong University, and she has dedicated last decade to promote healthy lifestyles and education in nutrition. She is the author of the book series Food Wisdom under the pen name Broccoli People, in which she explains the principles of nutrition in an easy and intuitive way. You can follow her at www.broccolipeople.com.