We have probably all heard that a person should exercise regularly. Phrase to exercise It scares many people and getting started seems insurmountable. We've all met runners on the street who rush towards us, panting and panting. It seems intimidating and takes away any desire to put on those same sneakers ourselves.
What is exercise?
Word training could be explained as follows: an activity that requires physical effort, the primary goal of which is to maintain or improve health and fitness. Does exercise have to be so difficult and strenuous?
When it comes to exercising for your health and good physique, it could be varied and include:
- stretching, which increases mobility in various muscle groups;
- cardiovascular activities, such as running, swimming, cycling, which trains the heart and lungs. With the number of heart attacks on the rise, training the heart and lungs is extremely important;
- strength training, which builds muscle mass and strengthens core muscles, helping to maintain better posture and preventing injuries.
What good does regular exercise do for us?
- Improves blood circulation.
- Helps keep blood pressure and cholesterol levels under control.
- Reduces the risk of cardiovascular disease, diabetes and stroke.
- Improves mood and reduces stress.
- Helps keep weight under control.
How to start and how often to train?
If you've decided that you want to start exercising regularly, but you don't know how to get started, the following may help. Start small and smart. You don't need to set high goals at first. For example, set a goal of walking for 15 minutes twice a day. That's good.
More about different training methods
If a 15-minute walk seems too easy, you can start thinking about other forms of exercise.
Stretching
Stretching brings nutrients to the joints and contributes to bone and joint health. Good flexibility reduces the likelihood of joint and muscle injuries and improves coordination. As we age, muscles lose elasticity, so it is important to stretch to maintain good mobility. Stretch for a minimum of 5–10 minutes a day, or 15–20 minutes three times a week, for a total of about 60 minutes a week.
Aerobic activity
Aerobic activity strengthens the heart and lungs. Simply put, the lungs bring oxygen into the body, which then enters the bloodstream. The heart pumps that blood throughout the body. Aerobic activity forces the heart and lungs to work harder and become stronger and more efficient. Cardio exercise also releases serotonin, which can improve mood and help reduce symptoms of depression. It can also help you sleep better at night and reduce overall stress.
It is recommended to do 20 minutes of intense exercise three times a week or 30 minutes of moderate-intensity exercise five times a week. It is important not to overdo it!
Strength training
Strength training helps you get stronger and boosts your metabolism. Building muscle helps protect your bones, which is good news for those who are prone to osteoporosis. More muscle means more calories burned, which is great news for those trying to lose or maintain weight. Strength training should be done three to four times a week, no more than two days in a row. It is important to train each muscle group at least once a week and give your body at least one day of rest to recover.
Maintain moderation
Don't overdo it with exercise and maintain moderation. Unfortunately, we tend to forget about exercise and generally move too little.
It's a wonderful spring outside, the sun is shining, the birds are singing. Now is the right time to start exercising if you haven't done so yet. Find your sneakers from the bottom of the closet and go outside! Start with at least a 15-minute walk a day. You can be sure that you won't regret it!
Let's welcome the summer with joy and movement!
Sources used:
https://www.seventhdayadventistdiet.com/exercise-principle/
https://www.adventisthealthcare.com/living-well/lets-get-physical/
