Regular exercise is essential for a fit body and stable mind! According to health experts, regular exercise or workouts at least four days a week can reduce the risk of several diseases like diabetes, cardiovascular ailments, obesity, and even mental illness. Physical activity has long-term benefits, which improve your wellbeing and quality of life.
Exercise increases burnout levels boosting your metabolism. It is also essential for the optimal functioning of vital organs and the activation of hormone-producing glands. There is always a query about which exercise is important and which ones you should skip. As per health experts, there are four essential exercises for your body.
Contents
Cardiovascular Exercise
Physical activity increases your heartbeat, gives you a rapid supply of oxygen, augments blood flow, and increases sweat production. In cardio exercise, we refer to aerobics, endurance training, and any other form that increases aerophilous metabolism. Cardio exercise is a vigorous activity that raises the oxygen supply with increased heartbeat using body muscles.
Cardio activity improves your heart health, manages weight, increases metabolism, enhances sleep quality, and improves mental health. Heart efficiency also increases as heart muscles pump more blood. The lung’s capacity and blood flow also improve with cardio workouts. The muscle strength increases, and your organs function at an optimal level.
A caution – if you are suffering from a heart ailment, restrict yourself to simple walking.
There are three major categories of cardio training.
High Impact Cardio.
Any activity that involves both feet off the ground or weight training against gravity is high-impact cardio training.
Examples:
- Rope Jumping
- Aerobic Dance
- Strength Training
- Weight Running
- Extreme Sports
Low Impact Cardio
All cardio activities involving one foot on the ground and moderate weight-bearing training are low cardio. Low cardio activity is good for the lungs, heart, and maintaining healthy bones.
Examples:
- Walking
- Hiking
- Jogging
- Rowing
- Yoga
- No-Impact Cardio
Underwater exercises or exercises using any mechanical device to reduce body effort are no-impact cardio. This exercise is suitable for people suffering from heart and lung ailments.
Examples:
- Swimming
- Cycling
- Water Aerobics
- Skating
Strength Exercise
As we grow old, we tend to lose muscle mass. Strength exercises help build it back. Regular strength training makes your muscles strong to do all household chores like gardening, carrying groceries, lifting heavy objects, and maintaining your house.
Strength building will also stimulate bone strength, lower blood sugar levels, improve your posture, and maintain weight.
Examples:
- Lifting Weights
- Resistance Bands
- Climbing Stairs
- Push-ups
- Pull-ups
- Rowing
Stretching Exercise
Stretching is important to maintain flexibility. The muscles and tendons lose their flexibility with age. There is also a risk of muscle cramps and joint pain due to muscle stiffness. Most people with age experience stiffness in joints, making it difficult for them to do their regular household chores.
Stretching the muscles makes them more flexible, agile, and strong. It increases your range of motion reducing the risk of injury and stiffness. You must include stretching exercises in your routine at least three times a week. It is good to do a little warm-up before you get into stretching mode.
Perform static stretches and slowly increase the difficulty level. Work on your hamstrings, calves, shoulder, neck, back, and lower spine. Please do not push yourself too much, as it may cause injury. It is important to practice regularly, and as you practice, you will see a visible change.
Examples:
- Yoga
- Standing Calf Stretch
- Glute Bridge
- Side Bends
- Forward Bends
- Cobra Pose
Balancing Exercises
Balance displays a stable mind and a supple spine. With age, the rigid joints and our feeble feet make it difficult to keep a steady balance. The reducing cochlea fluid in the ears, dim vision, and weak muscles break down our stability. It may sound depressing, but the good news is that balance training will prevent these old age deteriorations.
Gymnastic exercise and focus classes help in keeping a stable mind and body. One of the best ways to improve balance is yoga and meditation; tai-chi is also incredible for maintaining a good balance. If you want, you can also take guidance from a physical therapist who can pinpoint the weak areas and suggest improving exercises. These exercises become even more important if you have suffered a stroke or have a leg injury.
Examples:
- One Foot Walking
- Walking On Uneven Surfaces
- Walking With Eyes Closed
- Squats
- Leg Lifts And Muscle Training
- Yoga And Meditation
- Tai-chi
Conclusion
Without any doubt, regular exercise is important for a healthy and happy life. Most problems surface like rigid bones, mental depression, diabetes, obesity, and weak muscles with old age. It is imperative to inculcate the habit of living an active life with conscious eating and exercise. Even if you are not a fitness freak, we recommend including these four exercises in your lifestyle to live a healthy life.
