Best Exercises for Healthy Living
Intense exercising can be intimidating for those who just intended to work out to improve their health or fit better into their clothes. Good news is that exercising for non-athlete activities does not require lifting weights, running on treadmills, getting onto stationary bikes or running for miles.Some simple exercises that you can try at home are enough to control weight gain, strengthen bones, improve balance, motion, joint activity, bladder activity and wellbeing.
These activities will help in achieving the right shape and lower the risk of disease no matter the fitness level and age.
WalkingWalking might seem to be a usual activity buy is very powerful in improving your physique. It helps to achieve all these:
- Stay trim
- Be in good mood
- Lower risk of diseases such as diabetes
- Maintains healthy blood pressure
- Strengthens bones
- Maintains good cholesterol levels
- Improve and reduces loss of memory
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Walking does not require much preparation. All that you need are well fitting comfortable shoes and clothes. You can begin by walking for 10-15 minutes then increase the distance over time until you achieve walking for 30 to 60 minutes for most days in a week.
Swimming might seem a leisure activity, but it doubles up as a perfect workout. The buoyancy of the water supports the body helping to remove the strain from painful joints for more fluid movement. Swimming is an excellent way to exercise for individuals with arthritis as fewer weight bears on the joints. Different research findings have also shown that swimming can improve mental state and improve the mood. Water aerobics is another excellent option that works well for anyone wanting to burn calories and tone up.
A believe that strength training requires participating in macho, muscular activities is a misconception. You can strength train yourself by just lifting simple weights. It will not bulk up the muscles but increase their strength and maintain that fitness. Failing to use the muscles over time leads to gradual loss of strength.
Weight training to gain muscle helps in burning calories. Having more muscles increases the number of calories that you burn thus it is simpler to maintain ideal weight. Strength training like other exercises also helps in preserving brain function in the later years.
Tai chi is a Chinese martial art combining movement with relaxation. Both are well for the body and mind. Some people call it "meditation in motion." A series of moves make up Tai Chi with each transitioning smoothly to the next. Trainers offer classes at different levels increasing access of Tai Chi to people of all fitness levels and ages.
It is good for the older people because it takes to balance an essential component in fitness that people lose as they age into consideration.A class in Tai Chi will help you start and learn proper form. Many health clubs, community centers, and local YMCAs have flexible training programs.
Kegel exercises may not have a role in improving looks but the strengthen pelvic floor muscles to help in achieving better support to the bladder. Strong pelvic floor muscles help a lot in preventing continence. Many people think that Kegels are for women, but men can also benefit. The correct way of Kegel exercising is to squeeze the muscles that prevent passing of gas or urine. Holding the contraction should be for 2-3 seconds followed by complete relaxing of the pelvic floor muscles. Kegel exercises require the participant to repeat the contraction and relaxation for 10 times. Performing 4-5 sets a day is a good number.
There are many things we do at work or for fun that count as exercise, but we do not know. Increasing the intensity and time will help you to improve fitness and health without a struggle. For example, using the staircase at your office, playing with the kids or ballroom dancing with friends are a form of exercise if you engage in it almost daily. Aerobic activity for a minimum of 30 days per day and two days a week of strength training makes you an 'active' person.