Start by sitting down. Standing on a balance board before you’re used to it can result in injury. Place the balance board between your feet. Place one foot on each side of the board. Then gradually push down. The board will probably start wobbling. Work to keep it level while pushing down. After you get used to the motion while sitting down, then try standing on the balance board. To start, lean against a wall before trying the exercise with no support. Try to keep your balance for as long as possible, but remember to step off if you’re losing your footing. Falling off the board can cause injury.

Make sure that you are close to something that you can grab onto in case you lose your balance. After learning how to balance on one leg with your eyes closed, you can progress to standing on one leg on a stiff pillow with or without your eyes closed. Standing on a stiff pillow will increase the difficulty of your balance exercises.

Keeping your upper body straight, step out with one foot until both of your knees are bent at about a 90 degree angle. Make sure your front knee is above your ankle. If it goes passed your toes, you could hurt your knee. Bring your back foot forward, then repeat the exercise with your other foot. When you’ve gotten used to the exercise, you can make it harder by holding weights in each hand. You can also increase the level of difficulty of the exercise by closing your eyes as you lunge. This increases the balance difficulty of the exercise. There are several other ways to do lunges. Read Do Lunges for a description of different varieties.

Lay on your back with your arms at your sides. Lift your pelvis as high as you can go. Hold it for a few seconds, then smoothly bring it back down. Start with 3 sets of 8 reps, then gradually increase the reps as you get stronger.

Place the band under your foot and take one end in each hand. Then pull up as if you were doing a bicep curl. Wrap the band around a pole behind you, then take an end in each hand. Plant your feet firmly and push both arms forward as far as you can. Read Use Resistance Bands for other techniques and exercises for resistance bands.

Stand in front of a barbell with your feet shoulder-width apart. Bend down and grab the bar about shoulder-width apart. Don’t bend your knees yet. Bend your knees until your shins touch the bar. Straighten your back. Rounding any portion of your spine could result in injury. Take a breath and stand up. Hold it for a second before placing the bar back on the ground. Read Do a Deadlift for more details on the proper technique in doing this exercise.

Set the bar on the rack just below your shoulder level. Get under the bar and place it just below your neck. Then grab it on either side. Lift the bar off the rack. Step back from the rack and stand with your feet shoulder-width apart. Bend down until your knees are at a 90 degree angle. Keep your neck and back straight the whole time. When performing the squat, start off with a small range of motion. Drop only a few inches down to start. That way, you’ll gradually increase the range of motion your ligaments can handle. [8] X Research source Read Do a Squat for more details on proper technique. Make sure you’re aware of the correct way to perform this workout, or you could injure yourself.

Like with squats, start off this exercise with a short range of motion. Lie back on the bench with your eyes under the bar. Grab the bar and lift it off the rack. Lower the bar to your mid-chest, then press it back up. Read Bench Press for more details on proper technique for this exercise. Make sure you’re giving your body enough time to recover after your workouts. [11] X Expert Source Alyssa ChangWellness Coach & Personal Trainer Expert Interview. 16 October 2019.

Good sources of vitamin C include bell peppers, oranges, green leafy vegetables, and berries. [13] X Research source

Good sources of vitamin E are olive oil, nuts, eggs, fatty fish like salmon and sardines, and wheat germ.

Good sources of vitamin D are salmon, shellfish, milk, and fortified cereals.

skinless, white meat poultry like chicken or turkey fish, such as tilapia, cod, and shrimp low-fat yogurt beans, such as pintos, black beans, garbanzo beans, or red lentils soy, such as tofu or tempeh

beef lobster pork chops baked beans chicken cashews chickpeas