Adding physical activity to your daily routine can make a big difference in your overall health. Regular exercise can prevent diseases, improve your energy level, boost your immune system and reduce your stress levels. It can also help you maintain a healthy body weight, which can help keep you in good mental and physical condition. 5 Important Exercises For your Health
There are many different types of exercise and it’s important to choose the ones that work best for you. While a lot of exercise can be overwhelming, if you start slow and go at your own pace it will be easier to get started on an effective workout routine.
Strength-training
Cardiovascular, or aerobic, exercises improve your heart and lungs. These include brisk walking, swimming, jogging and running. They can also be combined with strength-training activities to maximize your fitness gains.
Strength, or resistance, training builds muscles and helps strengthen bones. These types of exercises are especially important for people who have osteoporosis and arthritis. They can also help prevent injury and pain, and increase bone density.
Weight machine
You can begin a muscle-strengthening program by doing exercises that use only your own body weight, such as pushups, planks and squats. If you need more resistance, try a weight machine.
One of the most effective ways to get stronger is by doing compound exercises, which combine multiple muscles into one movement. This is the type of exercise that will build your entire body, says Oldsmar, Fla., trainer David Petersen. For example, squats work the quadriceps and hamstrings at the same time.
Another great compound exercise is the dumbbell row, which works the chest, shoulders and triceps at the same time. To perform a dumbbell row, hold a moderate-weight dumbbell in each hand and raise them up and down to complete 10 reps. Then return them to the starting position.
Fitness activities
Balance, or agility, exercises are good for your whole body and can be incorporated into any fitness program. They can be done in conjunction with other fitness activities, such as tai chi, to help you stay more stable on uneven surfaces and help avoid falls.
Joint flexibility
Flexibility, or joint flexibility, exercises can be done in addition to other exercise and are helpful for those who struggle with a range of joint conditions. Yoga, martial arts and other stretching activities are great options for improving your flexibility.
Dynamic stretches
When you’re working out, warm up slowly and stretch before you start. You can do this with dynamic stretches, such as leg kicks or walking lunges, or by doing a gentle version of the exercise you’re about to do.
Cool down gently by doing a light jog or walk after you’ve finished your workout. Keeping your body temperature down will help prevent injuries.
The most important thing to remember about any exercise is to do it with proper form. Having bad form can change the way the exercise works, which can be detrimental to your health.
If you’re unsure about your exercise technique, ask a trainer for tips or take a class at the gym. This will give you the support and encouragement you need to stick with your fitness program.