Queries Of Exercise

 

1. Why Exercise?

Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength, boosts energy, and can help you reduce stress. It can also help you maintain healthy body weight and curb your appetite. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. More reasons why you should exercise-

* Regular physical activity can improve your bone and muscle strength and boost your endurance.

* Help you control your weight.

* Reduce your risk of heart disease. 

* Help your body manage blood sugar and insulin levels. 

* Help you quit smoking. 

* Improve your mental health and mood.

* Reduce your risk of depression.

* Help keep your thinking, learning, and judgment skills sharp as you age.

* Reduce your risk of some cancers, including colon, breast, uterine, and lung cancer.

* Reduce your risk of falls.

* Improve your sleep.

* Improve your sexual health.

* Increase your chances of living longer.

2. What is Exercise?

Exercise is a powerful medicine for a healthy lifestyle, a useful path to improve health. Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body.

* Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and long-distance running.

* Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength exercises are push-ups, pull-ups, lunges, squats, bench presses. Anaerobic exercise also includes weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training which increase short-term muscle strength.

*Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury.

3. How to Exercise?

A good goal is to exercise 5 times a week for at least 30 minutes each time. However, most people need to start gradually. Start by exercising 2 or 3 times a week for 20 minutes at a time. Once you feel comfortable, slowly increase the amount of time and the number of days a week that you exercise.

* Consider your fitness goals.

* Create a balanced routine.

* Start low and progress slowly.

* Build activity into your daily routine.

* Plan to include different activities.

* Try high-interval intensity training.

* Allow time for recovery.

* Put it on paper.

4. When to Exercise?

Before beginning an exercise routine, you should talk to your family doctor. This is especially important if you haven’t been active if you have any health problems, if you’re pregnant, or if you’re an older adult.

Set a time. Decide whether you're more likely to stick with it in the morning or lunchtime or evening, and stick with that time. Send yourself a reminder. Start small. Progress later. Make it pleasurable. Layout your gear. Just head out the door. Mix it up.

Ask your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 5 times a week for 30 to 60 minutes at a time. If 30 to 60 minutes at a time sounds difficult to fit into a busy schedule, you can split up your physical activity into smaller chunks of time. Try exercising for 10 minutes at a time throughout your day. For example, take the stairs instead of the elevator at work. Or go for a walk during your lunch break. Even if you do not think you have time to exercise, try to find ways to build it into your day. For example, try bodyweight squats while watching TV or walking outside while making phone calls.

Set a time. Decide whether you're more likely to stick with it in the morning or lunchtime or evening, and stick with that time. Send yourself a reminder. Start small. Progress later. Make it pleasurable. Layout your gear. Just head out the door. Mix it up.

5. Where Exercise?

You can exercise anywhere and in any way you want. Remember: Exercise has so many health benefits that any amount is better than none.

* Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.

* Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.

* Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.

* Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.

* Find activities that you can do even when the weather is bad. You can walk in a mall, climb stairs, or work out.

6. Questions to ask your doctor

* Am I healthy enough to begin an exercise program?

* Are there any exercises I should avoid?

* Do I have any health conditions that would affect my ability to exercise?

* Am I taking any medication that would interfere with exercise?