Try Some Easy and Important Regular Exercise for Fitness

regular exercise
December 14, 2022 0 Comments

Exercise is essential for your health. However, we are likely to limit ourselves to one or two types of activity. One, people do what they enjoy and two, what feels most effective. In reality, we should all engage in aerobics, stretching, strength, and balance exercises. Here, we discuss a few easy regular exercise that you can try out yourself at your home

Aerobic exercise:

aerobic exercise

This exercise increases your heart rate and breathing rate and is essential for various bodily functions. It works your lungs and heart while also increasing endurance. If you can’t walk up a flight of stairs without getting out of breath, it’s an indication that you require more aerobic exercise to condition your heart and lungs and get sufficient blood to your muscles to aid their work efficiently.

Aerobic exercise also aids in the relaxation of blood vessel walls, the reduction of blood pressure, the burning of body fat, the shortening of blood sugar levels, the reduction of inflammation, and the enhancement of mood. This exercise increases the amount of “good” HDL cholesterol in your body. It can also lower “bad” LDL cholesterol levels combined with weight loss. Aerobic exercise minimizes your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls.

You can set an aim for 150 minutes of moderate-intensity activity per week. You can try brisk walking, swimming, jogging, cycling, dancing, or step aerobics classes.

How will you do it?

First, you stand tall with your feet together and your arms at your sides. Bend your elbows and swing your arms while lifting your knees.

March in various styles:

March in place.

March took four steps forward and four steps back.

March with your feet wide apart.

March feet wide and together alternately (out, out, in, in).

Techniques and tips:

Maintain a straight face and tight abs.

Breathe normally and avoid clenching your fists.

Make it more difficult by raising your knees, marching faster, and pumping your arms hard. 

Make it easier on yourself by marching slower and not raising your knees as high.

Strengthening exercises:

Strengthening exercises

We lose muscle mass as we age. Strength training helps to rebuild it. Strength training regularly will help you feel more confident and capable of performing daily tasks such as carrying groceries, gardening, and lifting heavier objects around the house. Strength training will also assist you in standing up from a chair, getting up from the floor, and going upstairs.

Muscle strength makes you stronger, promotes bone growth, lowers blood sugar, aids in weight control, and improves balance and posture. It also reduces stress and pain in the lower back and joints.

Regular exercise involving resistance from weight, a band, or a weight machine will most likely be included, as will bodyweight exercises such as squats, push-ups, and lunges.

Remember that you should feel some muscle fatigue at the end of the exercise. It ensures that you are effectively working or training the muscle group.

How will you do it?

At first, stand with your feet shoulder-width apart and your arms at your sides.

Slowly bend your hips and knees and lower your buttocks about eight inches as if sitting back in a chair. Swing your arms forward to help you balance. Maintain a straight back. Return to the starting position slowly. Rep 8-12 times.

Techniques and tips:

Put your weight on your heels.

As you stand, squeeze your buttocks to help you balance.

Make it simpler: Sit on the edge of a chair, feet hip-width apart, arms crossed across your chest. Sit down slowly and with control. Stand up and tighten your abdominal muscles.

Make it more difficult: Lower further, but not past the point where your thighs are parallel to the floor.

Stretching:

Stretching aids in the maintenance of flexibility. Muscles shorten and stop working properly. We frequently overlook this in our youth when our muscles are stronger. However, as we age, our muscles and tendons lose flexibility. It increases the risk of muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes daily activities difficult, such as bending down to tie your shoes, difficult.

Similarly, regular muscle stretching makes them longer and more flexible, increasing your range of motion while decreasing pain and the risk of injury. 

Strive for a stretching routine that includes stretching every day or at least three or four times per week.

Warm up your muscles first with some dynamic stretches—repetitive motions like marching in place or arm circles. It brings blood and oxygen to your muscles, allowing them to change.

Then, stretch your calves, hamstrings, hip flexors, quadriceps, and the muscles in your shoulders, neck, and lower back. It is possible to hold a stretch position for up to 60 seconds. 

However, don’t push a stretch to the point of pain. It causes the muscle to tighten, which is counterproductive.

How will you do it?

Only one knee rotates.

You can start by lying on your back with your legs extended on the floor.

Relax your shoulders against the floor as you move. Bend your left knee slowly and place your left foot above the knee on your right thigh. Tighten your abdominal muscles, then take your right hand and gently pull your left knee across your body toward your right side.

Hold for 10–30 seconds.

Return to the starting posture and do the opposite side.

Techniques and tips:

Stretch until you feel mild tension, not pain.

Make an effort to keep both shoulders flat on the floor.

Look in the opposite direction of your knee to increase the stretch.

Balance exercises:

Improving your balance helps you feel more stable on your feet and helps you avoid falling. It’s especially essential as we get older because the systems that keep us balanced—our vision, inner ear, and leg muscles and joints—start to fail. The good news is that practicing balance exercises can help prevent and reverse these losses.

Common balance exercises include standing on one foot or walking heel to toe with your eyes open or closed. Before thriving any of these exercises at home, get the necessary training. You can practice the above discussed regular exercise for your better health. SriHatech provides interesting blogs about health and fitness.

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