A well-rounded physical fitness program is important for everyone, not just athletes. According to the Weight-control Information Network at the National Institute of Diabetes and Digestive and Kidney Diseases, even moderate physical activity improves overall health and well-being. The basics of a healthy exercise routine should include some levels of aerobic exercise, strengthening and flexibility routines. You can start slow and build as you gain strength and endurance.
Aerobic Exercises
When you move your body so that your heart rate and breathing increase, you are engaging in aerobic activity. The benefits of doing aerobic activities on a regular basis include weight control and coronary heart disease prevention. Aerobics such as fast walking, running, aerobic classes and cycling burn calories and strengthen your heart. Blood pressure decreases and cholesterol levels stay in check when your routine includes activities such as rowing, pushing a lawnmower or playing a fast-paced sport like tennis or basketball, reports the Mayo Clinic. Low-impact aerobic exercises, including walking on a treadmill, using an elliptical trainer or walking up and down stairs, also help to maintain strong bones, preventing osteoporosis.
Strengthening Exercises
Building lean muscle mass is not reserved for the bodybuilders in the gym. By including strengthening exercises in a physical fitness program, you will burn calories and raise your resting metabolism rate. Strengthening exercises that should be included in a regular routine can consist of lifting weights, working out on weight resistance machines in the gym or performing routines with resistance bands. Strengthening exercises that use your own body weight for resistance, such as push-ups, lunges, crunches and squats, help prevent injury when you're playing sports and doing everyday activities. Strong muscles protect bones and joints and support your body for better balance.
Flexibility Exercises
Both aerobic and strengthening exercises cause your muscles to flex and contract, leaving them tight and constricted. Stretching is an important ingredient in a fitness program to maintain your flexibility. Stretching also helps maintain proper posture and keeps your joints loose, giving you complete range of motion in your arms, legs, hips and core. Stretching relieves the tension that causes back strain and other aches. Muscles should be warmed up for five to 10 minutes prior to stretching. Stretching should be performed after you exercise as well. Exercise programs that include stretching as part of their routines include tai chi and yoga.
Member Comments