Different types of exercise to stay healthy
The secret to excellent health is exercise. However we often just engage in one or two kinds of activities. Some components of health and exercise may be overlooked because people only do what they enjoy or what feels the most effective. Actually we should all be doing exercises for strength, flexibility , balance and cardio. This article is about the different types of exercise to stay healthy.
Exercise
Exercise is crucial for balancing physical and mental wellbeing because it involves physical activity that raises heart rate above resting levels. A number of health problems and many other illnesses can be prevented by doing any type of exercise daily. For this purpose we learn about different types of exercise and their benefits to stay healthy.
Types of exercise
The different types of exercise to stay healthy are following:
● Aerobic exercises
● Strength training exercises
● Stretching exercises
● Balance exercises
Aerobic Exercises:
Aerobic exercises provide benefits in many specs of body functions because these increase heart rate and breathing. It keeps the heart and lungs in good working condition, has a relatively high endurance -enhancing effect, and offers strong benefits in cases of poor muscle performance.
If you become so short of breath that you cannot walk up the flight of stairs, go to the doctor for medical evaluation. If all you are is out of condition, it means that you would benefit most from further aerobic conditioning to get the heart and lungs functioning properly and the proper blood to the muscles for better performance.
Benefits
● Aerobic exercises are shown to relax walls of blood vessels, lower blood pressure, lower blood sugar , and improve your mood and mental health.
● When coupled with weight loss, aerobic activity helps lower the bad type of cholesterol known as LDL.
● Doing aerobic exercises regularly can indeed and long term prospects reduce the risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression and falls.
● Aerobic exercise is best for people who want to lose weight.
● This exercise help athletes who want to speed up muscle recovery.
Examples
Brisk walking
Swimming
Jogging
Cycling
Dancing
Rope jumping
Strength training:
Loss of muscle mass is part of the aging process. Muscles can be built with strength training. Regular strength training will give you confidence and allow you to carry groceries, do gardening, work or lift heavier objects around the house. Strength training will also help you stand up from your chair, get up from the floor and walk up stairs.
Benefits
● It also helps improve flexibility around the joints and decrease the risk of developing arthritis.
● The strength training exercises stimulate an increased rate of calorie expenditure ,leading to weight control.
● The strength training not only makes you stronger but also enhances bone growth, lower blood sugar and reduces stress and pain in the lower back and joints.
Examples
Squats with dumbbell
Triceps press-downs
Free weight
upright rows
Cable crossovers
Leg press
Stretching
Stretching helps maintain flexibility. In young age we tend to be unaware of this when the muscles are still healthy .However, aging tends to cause loss of flexibility in our muscles and tendons. Muscles are short and tend to lose their elasticity.
This increases chances for muscle cramping and pain muscle injury, sprains ,joint pain and increases chances for falling which in turn interferes with carrying out simple daily activities such as bending down for shoe lacing.
Benefits
● Reduce dress of injury during exercise
● Better balance and posture
● Better range of motion which is an advantage in picking things up from high shells and hiking
● Less muscle pain and soreness such as chronic packages or lower back issues
● Better circulation in the neuromuscular system
● Better sports performance
● Increase muscles strength
Examples
Butterfly stretch
Knee to chest stretch
Yoga
Tai chi
Side bend stretch
Balance exercises
A well trained balance will make you feel less unsteady on your feet and reduce chances of falling. This is especially important for older people as this is when our sense of balance system in the field of vision, inner ear, muscle and joints seem to decline more. Best thing is that balance training is called effective introducing and preventing such decline.
Benefits
● Reduces the chances of injuries specifically in the knee and ankle
● Improving the awareness of body spanning in space which is proprioception.
Examples
Standing on one foot
Walking heel to toe
Weight shifting
Balance exercises such as standing on a stability ball or balance board
Some yoga or tai chi exercise
Conclusion
When we perform different types of exercise to stay healthy we could work best on strength, flexibility and balance. By adopting a healthy fitness routine makes us healthy and enhances our well being and protects us from injuries. Start less, remain persistent and slowly enhance the intensity of workouts. To achieve healthiest lifestyle make exercise a daily part of routine.
