Physical exercise

Exercise keeps our hearts and bodies healthy. But how? We often talk about the mind and body as though they are completely separate – but they aren’t. The mind can’t function unless your body is working properly – but it also works the other way. The state of your mind affects your body. It’s important to get healthy and stay healthy to minimize health risks, and to have a high quality of life. Regular physical activity, healthy eating habits, regular check-ups and avoiding risky behaviors are some ways to stay fit and healthy and these can provide important health benefits.

Why bother with exercise? To work properly, your body needs regular exercise – and most of us feel good when we are active. Until the last 100 years or so, you had to be quite active to just live your everyday life. Now, in modern Western societies, so much of what we used to do is done by machines. If you keep active, you are: less likely to be depressed, anxious or tense more likely to feel good about yourself more likely to concentrate and focus better more likely to sleep better more likely to cope with cravings and withdrawal symptoms if you try to give up a habit such as smoking or alcohol more likely to be able to keep mobile and independent as you get older possibly less likely to have problems with memory and dementia.

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Benefits of physical exercise One of the greatest benefits of regular physical activity and fitness is the dramatic decrease in risk of heart disease. The Centers for Disease Control and Prevention also recommend regular physical activity to reduce the risk of type 2 diabetes and some cancers, to strengthen bones and muscles, and to increase the chance of living healthier for longer.

Reduces high blood pressure, bone diseases, Diabetes and unhealthy body weight and composition. Keeps you flexible and agile. Increases your strength and stamina. Helps relieve stress, anxiety and prevents depression Promotes sound sleep. Increases your metabolic rate and digestion Physical exercise helps you develop and maintain physical fitness,alertness and overall health. It strengthens your muscles, skeletal frame and Cardiovascular system and helps you maintain a healthy weight. Frequent and regular physical exercise boosts your Immune System Talking to your doctor

Your doctor is the best person to advice you regarding the kind of exercise that is best for you depending on your current health condition. This is especially important if you have any health problems or if you are pregnant or elderly. Fitting exercise into your day Certain day-to-day activities can help you burn off extra calories. They include: Taking the stairs instead of the elevator. Taking a short walk after lunch or dinner. Doing housework like gardening, sweeping, floor mopping, etc. Parking your vehicle at a distance and walking up to the shopping mall.

Walking all or part of the way to work. Making vigorous movement of body and limbs, now and then, while working. Picking up articles from floor by bending and body movement whenever possible. Restricting the use of remote controls and intercoms. Getting into the habit Every individual is made up differently and knowing how much exercise you need can help you develop your own individual exercise regimen. On an average, exercising 4–6 times a week for about 30–45 minutes is usually a good plan. Since exercise has so many health benefits, any amount of exercise done is better than none at all.

Begin slowly. Begin with a 10 minute period of light exercise or a brisk walk every day and gradually increase the frequency and intensity It is easy to begin exercising but what is really important is consistency. Here are some tips to start and stick with an exercise program Choose an exercise that suits you best. For example you may find walking easier than visiting an over crowded gym. Start every workout with a warm-up. This will make your muscles and joints more flexible. Begin with some light stretching exercises and/or brisk walking Team up with a friend, colleague or family member.

This will give you encouragement and mutual company Do not allow boredom to set in. Vary your exercise routine—walk for day, go swimming the next or play your favourite game Exercise at a convenient time. Do not go jogging in the rain or in extreme weather. Do not exercise immediately after a meal either. It takes some time for the benefits of exercise to be noticeable—such as weight loss. If you hurt yourself or have an injury, take a break. Exercising during an injury can worsen your condition and delay the healing process.

Stop exercising if you feel very out of breath, dizzy or have pain. Conclusion: “Walking is man’s best friend” said Hippocrates, the Father of Medicine. The best exercise is the one that you are able to do frequently, regularly and conveniently. Walking is considered one of the best choices because it is easy, safe and inexpensive. Brisk walking can burn as many calories as running or jogging and is less likely to cause injuries. Walking needs no training, can be done anywhere and at anytime. Moreover, you have to keep a watch on your food intake to reap the fruits of exercise.


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