Regular exercise every day for at least half an hour that is enough to make you sweat will aid in maintaining health and happiness. Both cardiovascular exercise and strength-building exercise are important. Cardiovascular exercise may include walking, running, jogging, cycling, and swimming. Strength-building exercises can be done without the use of an indoor gym or equipment, and work out most of or all of the major muscle groups of the body. These exercises include push-ups, sit-ups, crunches, chin-ups (the palms of the hands can face towards or away from the body to develop different muscle groups). Other exercises include:
- running on the spot and lifting the knees up and forward as far as possible;
- vaulting over a rail or fence–holding for the duration of the vault, twisting, and lifting the legs held together and straight;
- jumping up and down on a bench–going to a quarter squat on the ground and jumping onto the bench while swinging up the arms; and
- holding a pole with both hands and facing towards it, leaning back, and pulling your body back up with the arms; or doing the same thing with each arm side on to the pole.