4 ESSENTIAL EXERCISES TO IMPROVE YOUR FITNESS AND HEALTH
Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases. That said, not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.
Fitting regular exercise into your daily schedule may seem difficult at first. But you can start slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You can work your way up to doing the recommended amount of exercise. How much exercise you need depends on your age and health. There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:
Endurance exercise
I can also refer to this exercise as aerobic exercises because it increases your breathing and heart rates. As the name implies, this exercise will help you perform the tasks you need to do every day, increase your healthy, improve your fitness, and help. This exercise improves the health of your heart, lungs, and circulatory system. Mostly advisable for Adults in their retiring age to take this type of exercise as it can delay or prevent many diseases that are common in older adults such as diabetes, high blood pressure, heart disease, and others. Below are some common Physical activities that build endurance include:
Brisk walking or jogging, Dancing, Swimming, Biking, Climbing stairs or hills, Playing tennis or basketball, plank
Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves. Exercise up to at least twice a week a week that makes you breathe hard and not more than five (5) times a week. Try to be consistent to reach your goal(s). Remember, progress is progress, no matter how small.
Strength Exercises
The strength from your muscles can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”
Most people would often want to start with heavy weights. No, start with a light weight, then gradually add more. Other people use resistance bands, stretchy elastic bands that come in varying strengths. If you are a beginner, try exercising without the band or use a light band until you are comfortable. Add a band or move on to a stronger band (or more weight) when you can do two sets of 10 to 15 repetitions easily. Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row.
few examples of strength exercises: Lifting weights (Dead lift), Wall push ups, Arm curls, Using a resistance band.
Balance Exercises
This exercise gives you balance, stamina, help prevent falls, This could be a problem to some people, which may cause serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:
few example of balance exercise: Back leg raises, Wall pushups ,Standing on one foot, heel-to-toe walk, the balance walk.
There is no limit to how much balance you can do in a week, you can do it everyday.
Flexibility Exercises
Stretching is one exercise that can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway.
Flexibility exercises include: Back stretch exercise, ankle stretch, Yoga
Safety Tips
- First before exercise, do a little light or warm activity, such as easy walking, baby pose, cobra stretch before and after your endurance activities to warm up and cool down.
- Pay much attention to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn, or any pain
- Hydrate; Drink water between intervals doing the activity.
- If you are going to be exercising outdoor, be aware of your surroundings.
- Clothing made out of fabrics are good choice for exercise in which you are likely to sweat a lot, as they allow the sweat to be evaporated from the skin but do not soak clothing and leave you feeling sweaty and uncomfortable.
- If exercising with a bicycle, put on a helmet to prevent injuries.
- Don’t hold your breath during strength exercises and breathe regularly.
- Breathe out as you lift or push, and breathe in as you relax
- Stretch when your muscles are warmed up.
- Stretch after endurance or strength exercises.
There is no magic to exercise: Garbage in garbage out. You get out what you put in. That doesn’t mean you have to work out for hours each day. It just means you need to work smart. Remember “Progress is progress, no matter how small”.
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