Hello readers, I hope you all will be doing great. Writing this article motivated me so much that I started exercise and walk twice a day; and am feeling much fresh, active and decrease in weight. I wish it also help you achieve better results in your life.
Exercise
Exercise is a body activity that enhances physical fitness, overall health and wellness. It can be done to improve strength, to develop muscles and cardiovascular system, weight loss and also for enjoyment. The main main aim of exercise is to make our lungs and heart work harder.
Types of Exercises
There are three types of exercises: Aerobic, Anaerobic and Flexibility Exercises. 1. Aerobic: Aerobic exercise focuses to improve how the body uses oxygen. Examples are running cycling, swimming, brisk walking, skipping rope, hiking, playing tennis, etc. It has the following benefits:
- Improves muscle strength in the lungs, heart, and whole body
- Lowers blood pressure
- Improves circulation and blood flow in the muscles
- Increases the red blood cell count to enhance oxygen transportation
- Reduces the risk of diabetes, stroke, and cardiovascular disease
- Stimulates bone growth
- Improves sleep hygiene
- Enhances stamina by increasing the body's ability to store energy molecules, such as fats and carbohydrates, within muscle
2. Anaerobic exercise is used to build power, strength and muscle mass. Examples are push-ups, pull-ups, lunges, squats, etc. They are high intensity tasks and should not last longer than 2 minutes. While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for building muscle and improving strength.
3. Flexibility Exercises stretch and lengthen muscles. It helps to maintain control while speeding up, slowing down and changing direction. This technique is mostly used by players who are in sports e.g in tennis, volleyball, badminton etc.
Benefits of Exercise
Physical exercise is important for maintaining physical fitness. It can maintain a healthy weight, regulate the digestive system, build and maintain healthy bone density, promote physiological well being, reduce surgical risks and strengthen the immune system. It may increase overall quality of life. It prevent aging by reducing the inflammatory potential [3].
Regular exercise provides a huge range of benefits for mind and body. It helps in preventing a range of diseases and other health issues.
1. Fitness
Fitness is a state of health and well being. It also means having the energy and strength to feel as good as possible. Getting more fit, even a little bit, can improve your health. It is achieved through proper nutrition, physical exercise and sufficient rest. Before industrial revolution, it was defined as the capacity to perform daily activities without undue fatigue.
Fitness can be increased by increasing the physical activity level. Studies have shown that exercising in middle age leads to better physical ability later in life.
2. Weight Loss
Fitness is a state of health and well being. It also means having the energy and strength to feel as good as possible. Getting more fit, even a little bit, can improve your health. It is achieved through proper nutrition, physical exercise and sufficient rest. Before industrial revolution, it was defined as the capacity to perform daily activities without undue fatigue.
Fitness can be increased by increasing the physical activity level. Studies have shown that exercising in middle age leads to better physical ability later in life.
2. Weight Loss
In order to lose weight you have to burn more calories than what you intake. Regular physical activity increase your chances of maintaining weight loss.Start with few minutes of exercise daily. With time you can can exercise for longer periods of time and with more sets of each exercise type.
Exercises at Home
Instead of going to the gym, you can work out from the comfort and convenience of your home. First look for an empty corner or spot in your house for exercise, it should be an appealing space so that it can motivate you to get up and work out. Under $100 you can buy some basic equipment like exercise mat, stability ball etc or you can choose equipment according to your need. Create a playlist of songs you would like to listen to during exercise, to make it more enjoyable for yourself.
Other than dedicated exercise you can change your style of work at home to burn more calories, like to carry one bag of groceries at a time, to make two strips up the stairs instead of one.
Best Exercises
According to Healthline [7] (exercise for fitness) following are the best exercises:
1. Lunges
Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.
2. Push-Ups
Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
3. Squats
Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
4. Standing overhead dumbbell presses
A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.
`5. Dumbbell rows
Dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body
6. Glute bridge
The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but will make your booty look perkier as well.
Credits
2. Exercise
3. Woods, Jeffrey A.; Wilund, Kenneth R.; Martin, Stephen A.; Kistler, Brandon M. (29 October 2011). "Exercise, Inflammation and Aging". Aging and Disease. 3 (1): 130–40. PMC 3320801. PMID 22500274.
7. 10 Exercises to Tone Every Inch of Your Bodyhttps://en.wikipedia.org/wiki/Physical_fitness
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