Do you want to feel better, have more energy, look better, and live longer and healthier? Disregard of your age, exercise improves health and can extend your life.
Let’s first review some of the benefits of exercise:
Exercise improves health conditions and combat diseases. Adding as little as half an hour of daily exercise can help you decrease the risk of serious diseases, including heart disease, high blood pressure, type 2 diabetes, high blood cholesterol, unhealthy triglycerides, arthritis, depression, and several types of cancer, particularly breast and colon cancers.
Exercise is far better than dietary changes to keep serious diseases such as type 2-diabetes in control. Exercise also keeps your bones strong and joints healthy.
Exercise can help prevent excess weight and help to maintain a healthy weight by burning calories. Optimal health cannot be achieved solely by losing weight through a diet. You can improve your metabolism more by exercising than by losing weight. Exercise not only makes your body healthier, it also reduces your appetite, making it less pleasant to have your stomach full food with a high fat content.
Exercise increases energy levels. Physical activity delivers oxygen and nutrients to your tissue. When your heart and lungs work more efficiently, you have more energy, better flexibility, and better balance. It increases your muscular strength, improves your muscle tone, and boosts your endurance.
- Exercise improves general and psychological well-being. It can help you with greater self-confidence, sharper brain health, and improved social life. Physical activity stimulates various brain chemicals that improves your mood and make you more relaxed. You’ll feel happier and look at life more positively. Exercise also promotes better sleep.
- Exercise can help men with erectile dysfunction through increased blood circulation. It can also enhance arousal for women.
Exercise can improve your social life, gives you a chance to enjoy outdoors and help to keep you active and happy.
You should aim for at least 30 minutes of physical activity every day. Everybody’s health condition is different. Before starting your exercise program, make sure to check with your doctor, especially if you haven’t exercised for a long time, have arthritis, diabetes, heart or lung disease, or you have any concerns or problems.
Types of Exercise Program
In order to get the most benefits out of your exercise, you’ll need the following exercise program, depending on your current health, age and physical condition:
- Flexibility exercise
- Aerobic activity
- Strength training
- Balance exercise
You should start any exercise with a few minutes of warming up your body by stretching and flexibility training. Warming up makes you less vulnerable to injuries and back pain. You should regularly performing exercises that stretch your muscle fibers and tendons. Stretching and flexibility exercise also improves your posture and balance.
Aerobic exercise can help you burn calories, get fit, lose weight, and gain your general health. Aerobic exercise includes brisk walking, jogging, swimming, cycling, etc.
Strength training can help you increase your muscular strength, improve your muscle tone, keep your bones and joints strong, and boost your endurance.
Balance exercise can protect you against falls that may lead to temporary or permanent disability. Yoga is a good exercise for balance training. Make sure to do cool off exercise and stretching at the end of your exercise program.
Tips for Having Success with Your Exercise Program
Make sure to consult your doctor before starting your exercise program.
- Record your pulse rate before and after your exercise. Some medication will affect your heart rate. If you’re taking medication, be sure to consult with your doctor.
- Consider your goals, your likes and dislikes. Choose activities that you enjoy the most.
- Set a scheduled time to make it a habit for your daily exercise. Aim for at least 30 minutes for your routine exercise program.
- Start slowly and build up gradually. Don’t push yourself too hard. If you’re not feeling good, take a day off.
- After a month, you may need to adjust the time and type of exercise you do to continue improving.
- Mix different types of exercise that are fun, such as walking, biking, swimming, yoga, weight training, dancing, playing tennis, etc.
- While doing exercise, you may listen to music, watch TV, or whatever it takes to stay motivated and keep up with the program.
- If you start to lose motivation, try to exercise with a friend or go to a local fitness center.
Monitor progress on your exercise program. Stay motivated and never give up. Think about all the benefits you get for only 30-45 minutes of your time. If you have a very busy schedule, look for any chance to do some physical activity, such as using the stairs instead of elevator, parking your car farther away from your work location, and so on.
By David Jacobson – 2019
Copyright © 2019 Allied Publishing
For additional articles written by David Jacobson, see alliedpublishing.com/look-younger. David Jacobson is the author of How to Look 10 Years Younger Without Plastic Surgery.