All of us need to make exercise a regular part of our daily routine. The benefits are enormous and can add years onto your life. How do you get started on an exercise regimen and what exercises should you be doing?
GETTING STARTED:
There are some things you do every day without conscious thought, like brushing your teeth, out of habit. You need to make sure that daily exercise becomes one of those habits. Some of the tips listed below will help you get started:
*Exercise at the same time or close to the same time every day.
*Keep track of your progress. This will keep you motivated.
*Consider joining a health club. If you have to pay to exercise, you are more inclined to stay with it.
*Find a partner. Exercising with a friend makes the time go by faster and the experience more enjoyable for both of you.
*Choose an activity that you are able to do without too much difficulty or you will not stay with it.
BENEFITS OF EXERCISE:
*Helps you maintain a healthy weight by increasing your metabolism and tones your body.
*Increases energy and endurance.
*Improves the health of your heart and lungs.
*Reduces your risk of many diseases including: heart disease, diabetes, obesity, high blood pressure, osteoarthritis and osteoporosis.
*Increases longevity and reduces some of the effects of aging.
*Helps relieve stress, anxiety, and depression.
*Contributes to better, more restful sleep.
TYPES OF EXERCISES:
AEROBIC: This type of exercise that require continuous, smooth movements, forces your body to burn a higher percentage of calories from fat. It moves large muscle groups and causes you to breathe more deeply which forces your heart to work harder to pump blood. Aerobic exercise is also called cardiovascular exercise.
Examples of aerobic exercises are walking, jogging, bicycling, ice or roller skating, rowing, swimming, water aerobics, and cross-country skiing.
STRENGTH TRAINING: This type of exercise, done several times a week, helps build strong bones and muscles. With more muscle, you burn more calories, even at rest.
Examples of strength training are lifting with weights, elastic bands, or plastic tubes. Calisthenics, like push-ups, are strength training exercises as well.
FLEXIBILITY: This type of exercise, also called stretching, facilitates flexible joints and diminishes the risk of injury during other activities. Any sort of gentle stretching prepares your body for aerobic exercise by warming it up.
THE BEST EXERCISE:
The best exercise that will benefit anyone regardless of his or her fitness level is walking. It is very easy to do and can be done outside or inside. Walking can burn as many calories as jogging if done briskly, but does not have the risk for injury that jogging does. The only equipment needed is a good pair of shoes.
Because walking is considered an aerobic and strength-training exercise, it is good for your heart and lungs. It will also help reduce your risk of osteoporosis and osteoarthritis.
PREVENT INJURY:
To prevent injuries from whatever type of exercise you choose, start every workout with 10 minutes of stretching and light calisthenics. This will allow your joints and muscles to become more flexible. Do the same thing when you are finished with your work out. This will enable your heart rate to return to normal naturally.
Always pay attention to your body. If you start to feel pain or are very out of breath, stop exercising. You should also watch for signs of dizziness, nausea or light-headedness.
