In Part I of this seven-part series, we began by easing into an exercise habit with a daily half-hour walk. Now, it’s time to get moving every which way. But hold up! We’re going to approach this next building block in your fitness routine at a pace that’s nice and steady -- so we get it right.

 

As you go about your day, stop for a moment and think about the ways you use your body to move efficiently. In the morning, you reach for a mug. You pull open the fridge. You bend from your waist to pet the dog and squat down to wipe up some spilled coffee grounds. You rotate to grab a latch to adjust your desk chair and stabilize through your core to sit and stand upright.

 

In strength and conditioning, explained CNN fitness contributor Dana Santas in a story on body-weight movement, most instructors identify functional movement exercises in six categories: squatting, hinging, pushing, pulling, rotating and core stabilization. See how these moves sync with daily life functions, as we propel ourselves forward, backward and side to side?

 

“Mastering body-weight exercises will increase strength, mobility and durability, laying the groundwork for you to safely and effectively progress to weight training,” Santas said.

Above all else, proper form is your key to success. From the get-go, take the time to break down and understand each exercise. You are creating muscle memory. Do not rush! We all good? OK! Let’s get started.

 

There are six key exercises that take your body through the fundamental planes of motion:

• Body-weight squat
• Single-leg balancing hip hinge
• Y raise
• Push-up
• Kneeling T-spine rotation
• Side forearm plank

 

For positioning, check out Santas’ guide here.

 

Run through that list three to five times per week for two to four rounds of eight to 10 repetitions each. Focus on executing consistent form with every rep to establish mastery of every movement. Mindfulness matters, folks.

 

Practice for at least one or even two weeks even if you move on and start the next installment in this series. You’ll want to be solid on form as you add weights.

Replacing 30 minutes of sitting with a light-intensity activity -- safely done outdoors, of course -- can reduce the risk of cancer by 8%, according to research. Moderate-intensity activity amps up the benefit, the same study said, reducing the risk of cancer death by 31%.

 

Did you know?

Even if you have multiple chronic conditions, another study found, a very healthy overall lifestyle is associated with longer life: up to 7.6 years for women and 6.3 years for men. Of the life-extending factors, regular physical exercise conferred a benefit of living one to 2.5 years longer. (Not smoking had the biggest impact.)

Get some beats going, grab the kids and start jamming. For CNN contributor Elissa Strauss, the family dance party is a nightly ritual. At her house, tunes as varied as Madonna’s “Like a Prayer” and Lil Nas X’s “Old Town Road” featuring Billy Ray Cyrus are in rotation. With muscles moving as you shake it up, your body releases those feel-good endorphins. Sometimes, you just need to dance.

Let's get rock steady

Restore balance to your body with this quick routine from Stephanie Mansour, CNN contributor and host of “Step It Up With Steph” on PBS. You’ll feel stronger, mentally sharper and ready to tackle the day. In fact, balance training actually boosts memory and spatial cognition, research has shown.

 

Centering moves include lunges, arm and leg extensions and yoga poses. They will set you right, body and mind, in a short amount of time. Check out Mansour’s routine here.

Practicing body-weight movements doesn’t require fancy equipment. But you will need a yoga mat to perform these exercises comfortably. Our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN, are into this soft, cushiony Gaiam yoga mat.

With your walk habit formed and these body-weight movements nailed down, you’re getting into the groove! You’ve now set the stage for strength training, the subject of our next installment. Until next time, keep on movin’, keep on dancin’.

 

Checklist to go:

• Proper form is key to mastering six body-weight exercises
• Practice for at least one or even two weeks to help avoid injury once you add weights

 

Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.