The overlooked areas your routine is missing
When we picture a full-body workout, most of us think about training the core, glutes, legs and arms. But experts say that true well-being requires paying attention to far more than those major muscle groups. Several crucial parts of the body rarely get the “exercise” they need, even though they play a key role in long-term health.
Your brain
We often separate mental and physical health, but the brain benefits from regular training just like the rest of the body. Cognitive function naturally declines with age, and while genetics play a part, neurologist Rana Mafee says lifestyle factors such as diet, sleep and stress have a major impact on how sharp we remain over the years.
Consistent mental exercise helps preserve neuroplasticity, the brain’s ability to learn, adapt and store information. Without it, neurotransmitters become less efficient, leading to difficulties with concentration, memory and everyday tasks. Activities like learning a new language, trying a new hobby, navigating unfamiliar places or practicing mindfulness meditation can all strengthen cognitive resilience.
Your lungs
Healthy lungs are essential for oxygenating the body, yet lung function begins declining around age 35. Pulmonary medicine specialist Alberto L. Rozo emphasizes the importance of aerobic exercise and intentional breath work to maintain lung capacity.
One effective technique is diaphragmatic breathing. Lie on your back and place one hand on your chest and the other on your abdomen. Breathe in through your nose for two seconds, letting your stomach rise, then exhale through pursed lips for two seconds as your stomach deflates. Repeat several times to support stronger, more efficient breathing.
Your wrists
Wrist strength and mobility often go unnoticed until an injury occurs. Orthopedic surgeon Joseph A. Gil notes that exercises targeting wrist muscles help protect joint stability, especially for people who lift weights, practice yoga or play sports.
A simple warmup involves resting your forearm on a table with your wrist hanging off the edge. Slowly bend your wrist downward, then lift it up again. Repeat several times on each side, adding a light weight if comfortable. A trainer can also help assess wrist range of motion before activities that place extra strain on the joints.
Your toes
The metatarsals beneath the toes bear significant body weight and act like springs to support the foot’s arch. Without regular stretching, this area stiffens, increasing the risk of pain and fatigue. Foot and ankle surgeon Bruce Pinker recommends stretching the tops of the feet first thing in the morning.
Dance instructor Kelby Brown suggests point-and-flex drills: sit upright against a wall, brace your core, extend your legs, and alternate pointing and flexing your toes in four-count intervals. Your feet should resemble a smooth curve while pointed. Yoga and Pilates instructor Melissa Wood-Tepperberg adds that a standing quad stretch can double as foot mobility work by gently pulling the toes to stretch the top of the foot.
