What Exercises Are Best to Keep You Healthy?

What Exercises Are Best to Keep You Healthy?

There are a number of exercises recommended to help get and keep you healthy.

The best exercises are the exercises you enjoy and are willing to stick to.

Having said that, as a man or woman ages, their choice of exercises might also change.However, some exercises are suitable for people of all ages and fitness levels.

If you can stand up, and move your arms, there is a healthy exercise for everyone.

Suggested Exercise Levels

The current recommendation is 30 minutes of exercise every day, as well as two strength-training sessions of 30 minutes each per week, at least a day apart to allow the muscles to heal.

The 30-minute sessions should be aerobic; that is, able to raise the heart rate.

Good examples of aerobic exercise include walking, race walking, jogging, swimming, cycling, and of course aerobics or calisthenics.assistedlivingexercise

Most of these are suitable for people of all ages because they are low impact, with the exception of jogging and very vigorous aerobics or calisthenics that might jar the joints.

One suggestion for getting in 30 minutes of aerobics per day is a walking program of 10,000 steps per day.

Depending on how tall you are and the length of your stride, 10,000 steps can equal anywhere between 3.5 and 5 miles.

The good news is that you can accumulate these steps throughout the course of your day, rather than do long and intensive workout sessions.

For example, you can walk up and down the stairs instead of taking the elevator or escalator, get off the bus one or two stops earlier or later and walk the rest of the way home or to the office, park your car further away from the stores to force yourself to walk more, and so on.walkingstairs

You don’t need any special equipment to walk other than a good pair of shoes. You can walk pretty much anywhere that good lighting, has a good firm surface and is in a safe neighborhood.

 

How do you know you are walking fast enough to get your heart pumping?

If you are breathless when you speak, but not so out of breath that you can’t talk, then your heart rate is up and you are getting the full benefit of your workout.

Strength Training

There are a range of options for strength training depending on your personal interests and the facilities you have available.weightlifting

The most obvious form of strength training would be weightlifting.

 

 

 

However, not everyone wants to pump iron in a gym and get big bulky muscles.strengthtraining

This is the most common stereotype in relation to strength training. The good news is that this is a myth. Small sets of hand weights can be just as effective as gym equipment if you use them regularly.

 

Another effective option which is fun and inexpensive is a resistance band.

Resistance bands can be used in a range of great ways to tone arms and legs. They are also very lightweight and therefore easily portable.resistancebands

Starting slowly and adding on bands means you can avoid injury and gradually increase your strength over time just by adding another band.

 

Yoga

Some people think of it as something weird and new age, but yoga has been around for more than five thousand years.

It builds strength and also increases flexibility, balance and stability. This is great for older people, so they can avoid tripping, falling, and becoming immobile as a result of injury and age.yoga

There are many different styles of yoga.

Kundalini is perfect for men because there are no levels and it can improve your strength very quickly.

 

Persistence is the key…

The best exercises are ones you will enjoy doing each day, so mix it up from time to time and it won’t be long before you are seeing that fitter new you in the mirror.

 

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Best Workouts for Getting Healthy and Fit Outdoors

The 5 Best Outdoor Workouts

When you exercise outside, your body enjoys many benefits which simply are not possible when you work out indoors. But you may be thinking, “What are some of the better outdoor workouts?” After all, not all exercises are the same.

To achieve the total body benefits of exercising outdoors, choose one of the following 5 outdoor workout programs and stick with it:

1 – Tennis- Prevention magazine suggests tennis for an outdoor workout.

You burn between 450 and 550 calories per hour playing tennis, and you enjoy the benefits of socializing as well. From your head to your toes, you involve all major muscle groups, and tennis is an inexpensive sport available to men, women and children of all ages. You can always find someone at your skill level by checking with local tennis organizations.

2 -Hill Sprints- Men’s Fitness recommends hill sprints as an excellent way to shred body fat, burn calories improve your level of conditioning and develop lean muscle mass.

This metabolic workout uses body weight exercise principles to strengthen your entire body. You can expect to burn between 200 and 250 calories in just 2.5 minutes of hill sprinting.

(Expert Tip: this is a secret tactic that professional athletes use to burn significant amounts of fat and drop body weight in a very short period of time.)

3 –Jogging in sand- The Women’s Health website lists jogging in sand as the perfect outdoor exercise.

The increased resistance delivers a 1.6X higher calorie burn than simply jogging on a grass or dirt path. Another benefit? Sand goes to work on your feet and toes, removing unsightly dry, dead skin. While you are at the beach, throw in a couple of games of beach volleyball to burn even more calories.

4 – Body weight training is perfectly suited for the great outdoors.

You use the weight of your body as resistance, building lean muscle mass while burning fat and calories. Nothing more than your body is needed, but you can accentuate your workout with monkey bars, benches, chin up and pull up bars and other park equipment.

5-Yoga and Pilates in the park.

Everyone has a favorite park or outdoor environment they like to go to relax. Pilates and yoga are excellent for relieving stress while also building muscle and burning fat. When performed outdoors in the sun, you benefit from fresh air and all of the wonderful sights, smells and sounds that mother nature has to offer.

Exercising outdoors has been directly linked to an improved self-image, fewer feelings of stress, anxiety and depression and a higher calorie burn than working out indoors. Get out today, practicing the above outdoor exercise plans to grab those benefits for yourself.

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