EXERCISE

One single most important factor that can improve health, mental and physical is EXERCISING REGULARLY.

In this era of machines and luxury, our bodies are still struggling to evolve and accept inactivity. Exercise can help body cope with physical and mental stress and keep lifestyle disorders at bay. But, it should never be a source of stress

You can choose your exercise routine from an array of activities and keep changing them as your liking. It should be a source of pleasure. This will help in Endorphin (Happy Hormones) release, make muscles stronger and give metabolism the boost that it needs. Physical Workout pushes the heart and trains it to be a more efficient pump, it literally flushes arteries and keep them healthy, increases blood flow through the entire body and hence, aids digestion, improves bone strength, skin, hair growth, reproduction and most importantly boosts POSITIVE THINKING.

Being healthy is not a struggle and definitely not an option- Dr. Deepanjali Sharda …

Yoga

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Over the last few decades, there has been an upsurge in the popularity of yoga. Not only has research proved the many benefits of yoga, but medical professionals and celebrities are also adopting and recommending this incredible practice. While some deem yoga as just another fad and associate it with new age mysticism, others vouch for how amazing this form of exercise feels. What they do not realize is that what they regard as just another workout will benefit them in ways they never imagined. Thereis

    • increased muscle strength and tone.
    • improved respiration, energy and vitality.
    • maintaining a balanced metabolism.
    • weight reduction.
    • cardio and circulatory health.
    • improved athletic performance.
    • protection from injury.
WALKING/RUNNING/JOGGING

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Maybe you have enjoyed rigorous exercise in the past, but time or events have conspired to make you look for some physical activities that are a bit less strenuous on the body than running or high-impact sports or maybe it is the other way around, and you are just starting out with your exercise regimen, and need to ease into it or perhaps you are just looking for a little bit of extra activity to add to a vigorous routine to burn a few more activities.

Regardless one of you best options is walking.

But is walking actually exercise?

When people think of exercise, they often think of heavy breathing, sweating, and exhaustion. How can you get any of that from simply walking? But going for a quick walk each day can help you:

  • Prevent cardiovascular disease, high blood pressure, and type 2 diabetes.
  • Reduce body fat.
  • Strengthen your body.
  • Improve your coordination.
  • Improve your balance. Improve your mood.

 

Health benefits of running and jogging

  • Help to build strong bones, as it is a weight bearing exercise.
  • Strengthen muscles.
  • Improve cardiovascular fitness.
  • Burn plenty of kilojoules.
  • Help maintain a healthy weight.
HIIT

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High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant’s current fitness level. The duration of HIIT also depends on the intensity of the session.

HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.

  • HIITCan Burn a Lot of Calories in a Short Amount of Time
  • Metabolic Rate Is Higher for Hours After Exercise
  • It Can Help Lose Fat
  • Might Gain Muscle Using HIIT
  • HIITCan Improve Oxygen Consumption
  • It Can Reduce Heart Rate and Blood Pressure

Blood Sugar Can Be Reduced by HIIT

Aerobics/Dancing/Zumba

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Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor (fitness professional), although it can be done solo and without musical accompaniment

 

Zumba is a total-body cardio and aerobic workout, which provides a large calorie consumption because Zumba offers different options. Proponents of the Zumba program claim that it is safe for all ages, meaning that anyone from age 0 to 100 can participate in this form of aerobic exercise. Some of the classes are specifically aimed at elderly people, to help them build strength, improve motion and posture, and socialize.

Besides its high calorie burning benefit, Zumba can help lower the risk of heart disease, reduce the blood pressure and bad cholesterol, and increase your good cholesterol.

Health benefits of dancing

  • improved condition of your heart and lungs.
  • increased muscular strength, endurance and motor fitness.
  • increased aerobic fitness.
  • improved muscle tone and strength.
  • weight management.
  • stronger bones and reduced risk of osteoporosis.
  • better coordination, agility and flexibility.
  • Improved balance and spatial awareness
  • increased physical confidence
  • improved mental functioning
  • improved general and psychological wellbeing
  • greater self-confidence and self-esteem
  • better social skills.
Swimming

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Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s also a good way to relax and feel good. Common swimming styles in recreational swimming are breaststroke, backstroke, side stroke and freestyle. Swimming is a great workout because you need to move your whole body against the resistance of the water.

Swimming is a good all-round activity because it:

  • keeps your heart rate up but takes some of the impact stress off your body
  • builds endurance, muscle strength and cardiovascular fitness
  • helps maintain a healthy weight, healthy heart and lungs
  • tones muscles and builds strength
  • provides an all-over body workout, as nearly all of your muscles are used during swimming.

NECK BACK AND SHOULDER STRENGTHENING EXERCISES

They should be a part of the exercise regimen to prevent joint stiffness and injury. An array of exercises can be chosen from and at the end of the workout as a part of cool down or after long sitting these muscles should be stretched. Problems like frozen shoulder, cervical spondylitis, spondylosis etc can be easily kept at bay by this small a change.

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