To enjoy the glow of good health, you must exercise.
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activities, including swimming, running, jogging, walking, and dancing, to name a few. Regular exercise has a positive impact on our health. Not only it keeps us active but also maintains a healthy body. Being active has shown to have many benefits, both physically and mentally. We are discussing Exercise-Basic exercise and tips below.
But here it is important to note that what kind of exercise we need to do? For instance, suppose you are a beginner who tries to exercise too hard: such an exercise will only be a waste of time, and it will also affect your health. So, you should focus on, what type of exercise I need to do? & What routine is I need to follow? In order to seek fruitful results.
The basic exercise routine for beginners
If you are a newbie to exercise, all you need to do is start with the basics. There is no need to be too harsh on yourself during the initial period of the workout.
Firstly, make it your habit. Be regular! If you are not consistent with your workout, believe me, you already lost the battle. It demands consistency, patience, and hard work. So, be punctual and try to exercise regularly in order to get effectual results.
Secondly, before starting your workout, try to take a warm-up for 10-15 minutes. Warming up makes the muscles more pliable, prepares your muscles for stretching, and prepares your heart for an increase in activity, preventing a rapid increase in blood pressure.
Thirdly, after the warm-up, all you need to do is:
• 20 bodyweight squats
• 10 push ups
• 20 walking lunges- 10 each leg
• 15-second plank
• 30 jumping jacks
• 10 dumbbell rows (using a gallon milk jug or another weight)
Also check Common health issues and their remedies
Basic Exercises routine for seniors
If you are an old adult and much looking to establish an exercise routine, you should work out moderately for at least 150 minutes a week. Even though it sounds a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day.
All you need to do are:
• Wall pushups: to increase strength in chest and shoulders
• Pelvic tilts: to strengthen and stretch muscles in the lower back
• Shoulder blade squeeze: To strengthen postural muscles and stretch the chest
• Toe taps: To strengthen the lower legs
• Heel raises: To strengthen the upper calves
• Knee lifts: To strengthen the thighs
• Shoulder and upper back stretch: To stretch the shoulders and back
• Upper back: To relieve tension in the shoulders and upper back
• Abdominal Contraction: To increase strength in the abdominal muscles
Basic Exercise for weight loss:
Honestly, most of us dislike weight gain. We prefer a slim and fit body over chubbiness. Our body is a sheer reflection of our personality. In short, if you want to lose your extra weight, you need to burn your calories.
Best calorie-burning exercises are:
• Jumping rope: 667-990 calories burn/hour (if you’re jumping at 120 skips per minute)
• Running Up Hill/Stair Sprints: 639-946calories burn/hour
• Kickboxing: 582-864 calories burn/hour
• Cycling intervals: 568-841 calories burn/hour
• Running: 566-839 calories burn/hour
• Power yoga: 226-335 calories burn/hour
Workout routine for women
Fitness can be an intimidating endeavor (Hard) for females. But if you want to maintain yourself fit, first you need to think positively and try to overcome your fears.
The best workouts for females are:
• Leg press
• Goblet squat
• Seated cable row
• Dumbbell hammer curl
• Walking lunges
• Dumbbell Bent Arm Side Raise
• Lying Dumbbell Chest Fly
• Straight Bar Tricep Press Down
Benefits of exercise
Research shows exercise has innumerable (unlimited) positive effects on our health. It improves your mood and decreases feelings of depression, anxiety, and stress.
Exercise produces changes in parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.
In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression.
Daily workout helps to weight loss. It keeps our body in regular motion which tends to burn a lot of calories, consequently leading towards the fit and healthy body. Moreover, workout also speeds up the digestion process which helps to burn fats and other substances responsible for weight gain.
Muscles and bones Exercise
Exercise is good for your muscles and bones as well. It plays a vital role in building and maintaining strong muscles and bones. Physical activity like weight lifting can stimulate muscle building. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.
Exercise boosts energy level and prevents from diseases
It also increases your energy levels. It can be a real energy booster for healthy people as well as those for suffering from various medical conditions. One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue. Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.
Finally, regular exercise can help you to relax and sleep better. The energy depletion that occurs during exercise stimulates reestablish processes during sleep. One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.
So, if you want to enjoy the luxuries of fit and healthy life you need to work out! Not occasionally but regularly! Along with a well-balanced diet. Because happiness is nothing more than a good health and a bad memory.
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