The human body was made for movement (Physical exercise) – yet, we have come up with so many ways to stay out of it. We go to work in cars and buses, we take the elevator instead of climbing stairs and we spend most of our time in sitting. In other words, we do everything against body.
True physical fitness means a body that is not only free from disease, but is strong and resilient, capable of greater energy, endurance and stamina. Such a body has the ability to perform at its peck, without showing fatigue.
It also has a mind that is not only able to function at its peak of efficiency. But it is able to deal with stress and mental anxiety. Regular exercise carry out positive changes in person’s attitudes, not only in the way they view themselves, but in the way they regard life and its responsibilities.
Self-confidence and emotional stability get improve. Regular exercise has a direct effect on the mind, on emotions and mood. They positively help to counteract stress, mental fatigue and depression. When attitudes are more positives, the body finds new energy levels.
Benefits Of Regular Exercise:
- The physical benefits of Exercise are numerous. Yet, many of us think that the exercise cause are confined to weight reduction. It is true that exercise causes the burning of calories, but this is not the only factor that leads to weight loss. Regular vigorous exercising increases metabolic activity, so that the body continuous to burn up calories even when it is resting.
- Regular exercise not only benefits the figure, but improves the health of the skin and hair, by supplying more oxygen to the tissues.
- It helps to muscles and joints flexible, improving the posture and adding grace to body movements.
- It also goes a long way in preventing nagging aches and pains.
- Greater strength to the muscles and organs of the body means increase energy and stamina. The body looks and feels youthful.
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- When you first embark on an exercising programme, start gently, increasing the activity gradually. Let your body adjust to it.
- If you feel exhausted – stop exercising and start again the next day. Never push yourself.
- If you experience unusual symptoms or warming signs, like breathlessness, dizziness, cramps or pain, stop exercising.
Choosing Your Exercise Schedule:
Before you choose a particular form of exercise, keep a few tips in mind.
- It should be in keeping with your lifestyle – like how much time you should have at your disposal, or how you can make more time.
- It should be something you enjoy.
- Exercising in a group can help to adhere to the schedule strictly.
- If your body has been out of movement for a long period of time, start by going for a brisk walk. Begin your exercising programme after one week of walking.
- Exercising for a short duration everyday is better than a long schedule once a week.
- Start by exercising for 5 to 10 minutes daily and increase the duration gradually as you go along.
- Never exercise immediately after a meal, or just before bedtime.
A morning exercise schedule is best. It’s a good way of starting your day and leaves you free. In the evening, you can go for a brisk walk, or do some relaxation exercise.
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What To Wear For Exercising:
- It goes without saying that you should choose clothes that you feel comfortable in.
- They should mot restrict your movements.
- You can wear a tracksuit, or loose T shirt and tights.
- Cotton clothes are best, as they absorb sweat.
- If you exercise out of doors, you will need special shoes, with good support, to avoid strain or damage to the legs and feet.
- Sneakers are suitable for walking, but if you plan to jog, running shoes may give you the support you need.
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- Swimming , jogging, walking, skipping, yoga, calisthenics.
- These are some of the physical activities that one can adopt as part of a regular routine.
- The ideal programme should not only benefit the muscles and skeletal system, but should also include an aerobic exercise to strengthen the cardiovascular system.
- Some information on the pros and cons of the various activities will help you choose a routine that is suited to you and your body.
- Do get your physician’s green signal before starting on it.
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- It may be incredible, but it is true. A long walk can be an excellent work-out.
- It is a good idea to combine some warming up stretches before you walk, to loosen your muscles and prepare your body for more exercise.
- Walking puts the body in continuous rhythmic motion and benefits most parts of the body.
- It is not just the feet and legs but also the back, abdomen, arms, shoulders and neck muscles that you are putting into motion.
- Walk briskly, swimming your arms. As with all exercises, start gradually, and increase the speed and the time as you progress.
- You should aim for a speed of 6 to 8 kms. per hour, walking for 35 to 45 minutes.
- Experts say that a brisk walk of 4 kms. in 35 minutes is aerobic activity and is equivalent to running 2.4 kms. in 14 minutes.
- Walking can be really enjoyable, because you can choose the route you wish to follow.
- Walking uphill will increase your stamina and exercise your body more.
- Regular walking not only benefits the figure, but also the digestive system. It has a relaxing effect on the mind too.
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- Swimming also helps to exercise all parts of the body. it is extremely refreshing and mentally relaxing.
- Unlike many other sports, swimming does not place excessive strain on any particular part of the body.
- The most beneficial swimming stroke it the arm over arm, where the head moves rhythmically in and out of the water.
- All the muscle groups are used. Blood circulation improves and the action of the water on the body eases tensions.
- Swimming is also said to produce psychologically beneficial results, which have much relevance in today’s stressful life.
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- Jogging has become very popular during the recent times. One of the reasons for its popularity is that it is simple to undertake and does not require any special apparatus or facility.
- However, it needs special consideration. What jogging really entails is just running at one’s own pace.
- It is of benefit to the body as a whole, strengthening the cardiovascular system, improving blood circulation and toning up muscles.
- The rhythmic, balanced motion helps better body co-ordination.
- Jogging is best on a clay surface, rather than a hard cemented one.
- If you wish to take up jogging, it is best to start by walking, to build up stamina and know your present level of fitness.
- Walk briskly for at least 15 minutes everyday. When you can do this without feeling fatigue or discomfort, you can try jogging.
- Remember that aerobic exercises are age related. It is also important to remember that the pace and duration should always be comfortable.
- You should slow down to a walk when you feel fatigued. Aerobic exercises are not only age related, but should be suited to the body’s capacity.
- Initially, it is more important to increase stamina first, rather than speed or distance.
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Warming Up And Cooling Down:
- Whatever exercising programme you decide to take up, warming up before an intensive schedule and cooling down afterwards are very essential.
- Warming up helps to make your joints flexible, ease muscle tension and also prepare the body for the exercise or physical activity that are to follow.
- Warm-up for about 5 minutes with light exercises, like circling the neck, circling the arms, moving the shoulders up and down, bending the knees, bending the body sideway and stretching and rotating the ankles. Do each exercise 3 to 4 times.
- Cooling down can consist of a brisk 2 minutes walk, or you may repeat the same exercises that you do to warm up.
- During intensive exercising, body temperature, heart rate and breathing rate increase.
- Cooling down helps to decrease these very gradually and bring them to normal levels.
- Warming up and cooling down go a long way in preventing muscular soreness and injuries.
- Calisthenics are repetitive rhythmic exercises that help to strengthen the body and improve the figure.
- Like other forms of physical activity, the repetitions must be increased gradually.
- You can begin by repeating each exercise 5 times and then increase gradually, every few days, when you find your body adjust to it.
- Calisthenics increases the metabolic rate, so one should not stop in between exercises, in order to rest.
- Instead, you can walk on the spot to keep up the metabolic rate.
- Your ultimate aim should be to repeat each exercise 25 to 30 times.
- Calisthenics should be perform after a few warming up exercises. To make repetitive exercising more interesting, you can try doing them to music.