A healthy body can inspire a happy mind as well as reduce your chances of coming down with a variety of ailments. Three components make up a healthy body: cardiovascular health, strength and flexibility. Regular aerobic exercise helps prevent diabetes, heart disease, high blood pressure, many types of cancer and obesity. Strength training exercises boost metabolism as well as reduce your chances of ailments, such as osteoporosis. Stretching improves flexibility, which stimulates circulation and prevents injuries.
Aerobic Exercises
Aerobic exercises boost heart rate for a steady period, burn calories and strengthen the heart and cardiovascular system. The American College of Sports Medicine recommends doing moderately intense aerobic workouts for 30 minutes a day, five days a week, for good health. Some popular cardio activities include walking, running, cycling, swimming, hiking and playing team sports such as basketball, soccer and tennis. Aerobic exercises burn calories and help with weight control, as well as contribute to an overall sense of well-being. According to the Wall Street Journal article "The Hidden Benefits of Exercise," aerobic exercise can also strengthen your immune system.
Anaerobic Exercises
Unlike aerobic exercises, anaerobic exercises do not use oxygen for energy. They require short, intense bursts of strength or speed. Resistance training and sprinting are examples of anaerobic workouts. The American College of Sports Medicine recommends doing eight to 10 strength-training exercises, with eight to 12 repetitions of each exercise twice a week for good health. You can use free weights, weight machines or your own body weight for an effective strength-training program. Your workout routine should work all of the major muscle groups, including the leg, arm, torso and shoulder muscles.
Stretching
Stretching makes up the third component of a comprehensive fitness routine. Stretching increases flexibility and improves range of motion of your joints. This helps to prevent injuries, improves circulation and may help with stress reduction, according to MayoClinic.com. For a full-body stretching routine, do stretches that target each major muscle group. Warm up before you stretch by doing light aerobics, such as walking for 10 minutes, to loosen up your muscles and reduce the chances of tearing one. Stretching is safest when it's done with slow, deliberate motion and does not include bouncing or pushing.
Warning
Consult your doctor before beginning an exercise program. You may need to modify or avoid certain exercises if you have any health conditions. If you do not know how to perform a particular stretch or exercise, ask a coach or physical therapist for help. Free weights require a spotter, so if you do a strength-training program with free weights, have someone assist you. If you experience any sharp or lasting pain while working out, stop and call your doctor.
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