While a moderate increase in everyday physical activities can bring significant health benefits, researchers say that greater results are obtained with more vigorous exercise. Below are some options.
Health professionals recommend consulting a doctor before embarking on a program of vigorous exercise.
Sometimes called speed walking or power walking, this is one of the more convenient ways to exercise. All you need is a comfortable pair of walking shoes and a path. One measure to quantify brisk walking is a steps per minute, like 100 steps per minute is considered moderate intensity. Walk with a longer stride and a pace that is considerably faster than a leisurely stroll. Try to reach a speed of about three to five miles [4 to 9 kilometers] an hour.
When you jog, you are basically running at a slow pace. Jogging has been described as the most efficient way to achieve cardiovascular fitness. However, because of its higher impact, jogging is more likely to cause muscle and joint injury. Hence, joggers are reminded about the need for adequate shoes, stretching. Jogging burns more calories per minute than walking, according to report.
If you have a bicycle, you can enjoy a very effective form of exercise. Bicycling can burn up to 700 calories an hour. Like walking and jogging, however, bicycling is often done on the streets. For this reason you must remain alert as you ride, taking all the necessary precautions to prevent accidents. The following are the benefits of cycling
- Increased cardiovascular fitness.
- It helps you to manage or prevent disease
- Improve joint mobility
- Decrease body fat level
- Reduces stress level
- Increases muscle strength and flexibility
You can exercise all the major muscle groups in your body by swimming. It also helps keep your joints flexible, and it can give you virtually all the cardiovascular benefits of jogging. Because swimming is gentler on your body, it is often recommended for people with arthritis, back problems, or weight problems as well as for pregnant women. Avoid swimming alone.
Swimming has been called the perfect exercise. After all, you can get all the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young.
It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue pole.
his aerobic exercise requires the use of a small trampoline. It simply involves bouncing on the trampoline. Proponents claim that rebounding improves both blood and lymphatic circulation, increases the capacity of the heart and lungs, and improves muscle tone, coordination, and balance. Below are some benefit of engaging in this form of exercise.
- Works the abdominal (core), leg, buttock, and deep back muscles.
- May help improve endurance.
- May stimulates the lymphatic system. …
- May help improve balance, coordination, and overall motor skills.
Lifting and Stretching
Scientists have recently concluded that a balanced fitness program should include some form of strength training, such as weight lifting. Done properly, weight lifting not only builds muscle but also increases bone density and helps reduce body fat.
Many health experts also recommend stretching to improve flexibility and blood circulation. Stretching can help your joints achieve a full range of motion.
However, to avoid injury, both weight training and stretching must be done properly. You may want to learn a few basic guidelines by reading reliable material on the subject or consulting your doctor.
Climb stairs instead of taking the elevator or ride the elevator to a floor somewhat short of your destination and then take the stairs the rest of the way.
● If you use public transportation, get off a few stops early, and walk the rest of the way.
● When using your own vehicle, get in the habit of parking some distance away from your destination. In a multilevel parking garage, park on a level that will allow you to climb the stairs.
● Walk while you talk. You do not always need to be seated when having casual conversations with friends or family members.
● If you have a sedentary job, find opportunities to work in a standing position, and move around whenever possible.
Yoga is a mind and body practice that typically combines physical postures, breathing exercises, and relaxation. Researchers are studying how yoga may help improve health and to learn more about its safe use in older adults.
people in their late 40’s have found that yoga is helpful in reducing chronic low-back pain and improving function. However, evidence is not yet available on its effectiveness and safety for older adults.
Everyday Activities That Can Improve Your Health
According to recent studies, sedentary people may benefit from simply increasing the frequency of everyday activities that require moderate levels of exertion. You may want to try some following.
Inadequate water consumption during exercise can be harmful. It can cause fatigue, decreased coordination, and muscle cramping. When you exercise, you sweat at a faster rate, and this can lead to a drop in your blood volume. If you do not replenish the water that is lost through perspiration, the heart has to work harder to circulate the blood. It is suggested that to avoid dehydration, you should drink water before, during, and after an exercise session.
Whatever exercise we chose to do, we should’nt over do it to the point that we hurt our health, moderation should be what we aim to maintain.