Push-ups are considered a better predictor of future heart health than established fitness benchmarks like running. Besides, they are simple to complete, making them ideal for short periods of exercise.
A recent Harvard University study has discovered, middle-aged men who can’t complete 10 push-ups are at significantly higher risk of heart attacks or strokes.
- But being able to complete between 21 and 30 push-ups meant men had around a quarter of the risk of conditions like coronary artery disease or heart failure, compared to someone who couldn’t manage 10
- Being able to do more than 40 push-ups was associated with a 97 per cent reduction in risk of cardiovascular disease over the next 10 years
The team of researchers had studied 1,104 male firefighters with an average age of 39.6 for 10 years. Turns out, all of them except one were unable to complete more than 40 pushups.
Top 5 Benefits Of Daily Push Ups
- Traditional push-ups are beneficial for building upper body strength
- They work the triceps, pectoral muscles, and shoulders
- When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles
- Pushups can be done from virtually anywhere and don’t require any equipment
- You will likely notice gains in upper body strength if you do push-ups regularly
How To Perform A Traditional Push Up?
- Start kneeling on an exercise mat or the floor and bring your feet together behind you
- Bend forward to position yourself in a high plank, the top of a pushup position, with your palms flat on the mat, hands shoulder-width apart, and with your fingers facing forward or hands turned slightly in
- Your shoulders should be positioned over your hands
- Your feet should be together behind you, back should be flat and your abs pulled in
- Slowly lower your body toward the floor
- Maintain a rigid torso and keep your head aligned with your spine
- Don’t let your low back sag or your hips hike upward
- Continue to lower yourself until your chest or chin touch the ground
- Your elbows may flare out during the downward movement
- Press upward with your arms and continue pressing until your arms are fully extended at your elbows and you’re back in the plank, at the top of the pushup position
Repeat the downward movement and start with 10 pushups, or however many you can do with proper form, and work your way up as you build strength.
A 70-year-old Sikh shows us his push-up skills during the Rural Olympics, 2015 at Kila Raipur, Ludhiana in the Indian state of Punjab.