Fitness and Exercises

 


Regular exercise is one of the best ways to manage your health. Exercising regularly will improve your overall health and fitness and reduce many more chronic diseases. There are many more exercises but choosing the right type that suits you. Most people benefits from doing combination of them :


Endurance, or aerobic - These Physical activities increase your breathing and heart rate. It keeps your heart,lungs, and circulatory system healthy and also improves overall fitness. Some examples of aerobic exercises are brisk walking, jogging, swimming, and biking.


Strength, or resistance training - Regular exercises make your muscles stronger than others. Examples of strength and resistance training exercises are lifting weights and using a resistance band.


Balance -  These exercises help you walk smoothly on uneven surfaces and also helps to prevent fall down. Example : tai chi or exercises like standing on one leg


Flexibility - exercises like stretching your muscles and it can help your body stay limber. Example : Yoga and various stretches can make you more flexible.


Types and Benefits

 Exercises broadly classified into 3 types

  • aerobic

  • anaerobic

  • agility training


Aerobic exercise


Benefits of Aerobic exercise:


  • It improves muscle strength in lungs, heart, and whole body

  • It helps to lowers blood pressure

  • It helps to improve circulation and blood flow in the muscles

  • To increases the red blood cell count to enhance oxygen transportation

  • It mainly helps to reduces the risk of diabetes, stroke, and cardiovascular disease (CVD)

  • It improves life expectancy and symptoms for people with coronary artery diseases

  • Aerobic helps to stimulate bone growth and reduces the risk of osteoporosis.

  • It improves sleep hygiene

  • Aerobic will enhance stamina by increasing the body’s ability to store energy.


Anaerobic Exercise



Anaerobic exercise does not use oxygen for energy. Most people use this type of exercise to build power, strength, and muscle mass. These exercises are high-intensity activities that should not last 2 minutes. Anaerobic exercises include:


  • weightlifting

  • sprinting

  • intensive and fast skipping with a rope

  • interval training

  • isometrics

  • any rapid burst of intense activity


Agility training


Agility training helps to improve a person’s ability to maintain control while speeding up, slowing down, and changing direction.


In tennis, for example, agility training helps a player maintain control after good recovery after each shot.


Some of the following sports are examples agility:


  • tennis

  • American football

  • hockey

  • badminton

  • volleyball

  • basketball

  • soccer

  • martial arts

  • boxing

  • wrestling


Risks of not exercising


A Unhealthy lifestyle also increase the risk of the below health problems:


  • cardiovascular disease

  • type 2 diabetes

  • cancer

  • osteoporosis


Tips for starting


The below following tips to achieve long-term success:


Have a clear goal:

For health reasons or otherwise, Always keep in mind that the reason you started exercising is to increase your exercise levels.


Work at your own pace: 


Doing too many exercises too quickly can increase the risk of injury. So,make sure to develop a stable routine. Celebrate small wins to boost confidence.


Enjoy yourself:


People are more sustainable if a person enjoys the physical activities that it involves.


Join a club with a friend:


If you join a club with a friend or exercise with a friend, you may enjoy the sessions more.


Trainers and teachers can be helpful:


Set up a daily routine from a personal trainer or teacher. Trainers can provide motivation and guidance, and help people to track their goals and stay dedicated themself.


Vary your exercises:


You must change your exercise programs every few weeks. Mixing it up can help a person to increase the range of benefits. For example, If you enjoy one particular exercise, such as running, try changing the speed and distance of a run, or follow a different route with more hills.


Make it a habit:


After a few weeks of regularity, an exercise routine will become your habit, even if you find it difficult or boring at the starting stage.


7 benefits of regular physical activity


1. Exercise controls weight

Exercise will help to prevent excess weight gain or help to maintain weight loss.When you prefer to engage in physical activity, you will burn your calories. The more you do the activity, the more calories you burn.


2. Exercise combats health conditions and diseases

 Are you worried about heart disease? And hoping to prevent high blood pressure? Being more active is the best solution for all. Being active boosts good cholesterol. This one or two punches keeps your blood flow smoothly, which decreases your risk of cardiac diseases.


Regular exercise helps to manage many health problems, including:


  • Stroke

  • Metabolic syndrome

  • High blood pressure

  • Type 2 diabetes

  • Depression

  • Anxiety

  • Many types of cancer

  • Arthritis

  • Falls


3. Exercise improves mood


DO you need any change from your stressful day? Or need changes in your emotion?A session of workouts in the gym or a walk can help. Doing more physical activities will stimulate the various brain chemicals that may leave you feeling happier and more relaxed.


When you exercise regularly, You will feel proud and better about your appearance and yourself which can also  boost your confidence and improve your self-esteem.


4. Exercise boosts energy


Regular physical/ fitness Exercise will improve your muscle strength and boost your endurance. Exercise delivers oxygen and helps your cardiovascular system work more efficiently. You will have more energy to tackle daily chores by doing regular exercises which helps to keep your lungs and heart healthy to store energy.


5. Exercise promotes better sleep


Regular exercise can help you fall asleep faster, get better sleep and deepen your sleep.You just don’t exercise too close at bedtime, or you may be too energized to go to sleep.


6. Exercise bring energy back into your sex life


Are you feeling too tired to enjoy your physical intimacy? Regular exercise can improve energy levels and also increase your confidence about your physical appearance, which may boost your sex life.


7. Exercise can be fun … and social!


Regular physical activity can be enjoyable. They give you a chance to simply engage in activities that make you happy. It also helps you to connect with your family or friends.

You must find a fitness exercise which you enjoy, and just do it. Bored of doing exercises regularly?  You must Try something new, or do some funny activities with friends or family.

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