According to a recent article in The Epoch Times, titled “The MAHA Rajas: 6 Exercises to Kickstart Your Health in the MAHA Era”, a growing number of health experts are sounding the alarm over rising rates of chronic illness and reduced mobility, even among younger people. In response, a new movement has taken shape under the banner of MAHA – Make America Healthy Again. A key part of this effort includes a set of six exercises called the MAHA Rajas. These are simple, accessible movements that aim to restore physical health and overall well-being. Inspired by the idea that exercise is “king,” these six “rajas” can be practiced by nearly anyone, anywhere, with no special equipment. They’re designed to build strength, increase endurance, and improve balance. Let’s take a closer look at each one.
1. Walking
Walking is the most natural form of exercise and arguably the most effective for long-term health. It engages the whole body through repetitive, gentle movements and can be scaled to suit any fitness level. A basic session includes five minutes of normal-paced walking to warm up, followed by 15 minutes at a faster pace, and a final five-minute cooldown.
Benefits: Improves cardiovascular health, strengthens joints, and aids in mental clarity.
How Often: Aim for at least three to five sessions per week.
2. Squat Jumps
Squat jumps add intensity to your routine by engaging large muscle groups and boosting heart rate. Start by standing with feet hip-width apart, squat to a 90-degree angle, then jump upward while swinging your arms forward. Repeat as able.
Benefits: Builds leg strength, improves coordination, and raises heart rate quickly.
How Often: Perform 3 sets of 12 repetitions, three to five times a week.
3. Jumping Jacks
This classic full-body movement improves balance, coordination, and cardiovascular health. Begin with your feet together and arms at your sides. Jump your feet out while lifting your arms overhead, then return to the starting position.
Benefits: Enhances joint mobility, boosts endurance, and increases circulation.
How Often: Start with 3 sets of 12 repetitions and increase as you get stronger.
4. Running in Place
Perfect for tight spaces or gloomy weather, running in place can wake up your body and get the blood flowing. Just stand tall, pump your arms, and move your legs as if you were running outside.
Benefits: Lifts energy levels, improves heart health, and requires no special setup.
How Often: Try 3 sets of 1-minute runs, building duration over time.
5. Arm Windmills
Shoulder flexibility is crucial for daily activities, and arm windmills help maintain that range. Stand with feet hip-width apart and rotate your arms in wide vertical circles, either in the same direction or opposite ones.
Benefits: Promotes shoulder mobility, reduces stiffness, and prevents injury.
How Often: Do 3 sets of 20 rotations several times per week.
6. Ski Hops
Ski hops involve lateral movement, which helps with balance and agility. With your feet together and arms crossed or at your sides, hop side to side, aiming for about one foot of movement in each direction.
Benefits: Strengthens lower body muscles, improves balance, and adds variety.
How Often: Begin with 3 sets of 20 hops and adjust as needed.
How to Incorporate the MAHA Rajas
You don’t need a gym, equipment, or a lot of time to begin. These exercises were designed to be flexible and forgiving. Most people can start by performing them three times per week, gradually working up to five times as they build strength and stamina. Always consult with a healthcare provider before starting any new fitness routine, especially if you have existing medical conditions.
While these six exercises may seem simple, their effects can be powerful. With consistency, the MAHA Rajas can help you take real steps toward better health. Making America healthy again starts with each of us—and it starts today.
