You always hear that exercising the body is “good for you” but do you know that exercising of the body can make you feel good too? Well, now you know! The right amount of exercise can rev up your energy levels and even improve your mood. Exercising is key to good health so we have to exercise at least once in day. Twice too in a day can do the trick!
If you are planning on reducing weight, I suggest you reduce the amount of calories you take into the body and increase the amount of calories burn in your body. Just watch your diet and exercise at least once in a day!
Types of Exercises And It’s Examples
Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise “good” HDL cholesterol. Combined with weight loss, it can lower “bad” LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer and depression. Not bad, right? But what exercises are considered aerobics?
All you need for jogging is a sneaker. If you’re new to running, start slow and alternate walking and running for 1 minute at a time and don’t forget to cool down and stretch! Aim for shorter sessions a couple of times a week at first, and then add more as you get stronger.
Duration and frequency: 20–60 minutes, 2 or 3 times per week
This is my favorite example of aerobic exercise. It is the perfect exercise for people that hate working out. This type of aerobic exercise, all you have to do is turn on music and start moving to the beat! Don’t worry about your dancing, just move to the beat. By the time you will realize,you would have been dancing for 20 minutes or more!
2. Balance Exercises
Practising and improving balance is important for older adults because it can strengthen the body’s core and help prevent falls. Many exercising centers and gyms offer balance-focused exercise classes, such as tai chi or yoga. It’s never too early to start this type of exercise, even if you feel you don’t have balance problems. Here are some good balancing examples:
✓ Standing on one toe
✓ Practising Tai chi posses
✓ Heel to toe walking
3. Strength Training
Strong muscles help you to be independent and make everyday activities feel easier like climbing stairs, carrying groceries et cetera. Strong muscles helps to maintain balance and prevent falls and its related injuries.
Strength exercises include lifting weights, even your own body weight, and using a resistance band. Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints.
4. Flexibility Training
Flexibility is the ability of muscle to lengthen and allow your joints to move through a full range of motion. Stretching can improve your flexibility so this type of exercise is also referred to as Stretching exercises. We often overlook that in youth, when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don’t function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes et cetera. Here are some examples of stretching exercises:
✓ Shoulder stretch
Stand with your feet shoulder width apart. Raise your right arm up to shoulder height, and move it across the front of your body. With your left arm, pull the right arm as close to your chest as possible, and hold it for 30 seconds. You should feel the stretch across the back of your shoulder. Repeat this four times, then switch to the left side.
✓ Triceps Stretch
With your feet shoulder width apart, raise your right arm straight up and over your head. Bend your elbow so that your right hand is reaching for your left shoulder. Use your left hand to press back on your right elbow. You will feel a great stretch in the back of your arm and upper shoulder. Hold for 30 seconds, and repeat four times on each side.
I hope you will put what you have read into practice to acquire the healthy body you deserve!
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