EXERCISE AND PHYSICAL FITNESS | LIFESTYLEBYDOC
Begin your journey to a healthier, happier version of yourself!
Physical activity goes far beyond simply sweating in the gym. It’s a tool that can improve your life in multiple ways. Whether you want to uplift your mood, stay young at your heart, or improve your general health, regular workout and exercise plays an important role. From high-energy workouts to basics of calisthenics, let’s explore benefits of exercise, types of workout and tips to get started your journey to a healthy lifestyle.
How Exercise Boosts Your Life?
Regular exercise keeps your life healthy and happy by improving both your physical and mental health. Workout helps strengthen your heart and muscles, increases circulation, and improves your cardiovascular health. Exercises to lose belly fat, such as running, cycling, or swimming, along with HIIT workouts like planks, and leg press target abdominal fat. Calisthenics exercises, including bodyweight movements like push-ups, squats, leg press and pull-ups are excellent for increasing strength and tone of muscles without needing machines. Practicing face yoga tone facial muscles, improve circulation, and give glow to skin. HIIT workouts (High-Intensity Interval Training) help in calorie burning and cardiovascular fitness.
But Why Is Exercise Essential?
Exercise helps keep your thinking, learning, and judgment skills sharp and reduce your risk of some cancers, including colon, breast, uterine, and lung cancer.
Yoga improves your sleep and increases your chances of living longer. Workouts to lose belly fat help you control your weight and maintain your figure. It helps your body manage blood sugar and insulin levels and saves you from diabetes type 2.
MOVE IT OR LOSE IT!
Not doing regular workout can result in major health problems. It increases the risk of various health issues such as obesity, cardiovascular diseases, and diabetes due to a sedentary lifestyle. Lack of movement can also lead to lack of muscle strength and loss of tone of muscles. Lack of exercise causes weight gain and deposition of fat in blood vessels hence cardiovascular diseases like heart attack and loss of life.
According to the most recent National Health and Nutrition Examination Survey, across the U.S., more than 2 in 3 adults are overweight and obesity is mother of hundreds of diseases.
Exercise and Mental Health:
Aside from physical health, mental health is also affected due to lack of exercise. Daily life draining leads to stress and anxiety and disturbances in emotional states. Workout maintains emotional stability. Strength training, for example, helps release endorphins, which elevate mood and reduce stress. exercises like burpees and using equipment such as a pull–up bar or leg press boost self-esteem. Daily practice of yoga poses promotes relaxation and helps to get rid of anxiety and depression.
TYPES OF EXERCISES:
Exercise is broadly classified into 3 categories and sub-classified into many:
Aerobic: These are the ones that improve how the body uses oxygen. one session involves warming up, exercising for 20 minutes, and then cooling down.
Anaerobic: These are types that do not use oxygen. They are useful to build power, strength, and muscle mass.
Agility Training: These exercises improve your ability to change directions during movement.
SUB-CLASSIFICATION:
Workouts to Lose Belly Fat:
HIIT Workouts: High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by rest periods. They effectively burn calories and reduce belly fat.
Workout to Lose Belly Fat: single focus exercises such as planks, crunches, and leg raises combined with a healthy diet can help in toning abdominal muscles and reduce belly fat.
Calisthenics:
Pull-Ups: Pull-ups are bodyweight exercise that strengthen back, shoulders, and arms.
Burpees: Burpees are a full-body exercise that combines a squat, push-up, and jump. These are high intensity workout that enhance cardiovascular fitness and strength.
Calisthenics Workout: A calisthenics workout involves a variety of bodyweight exercises, such as push-ups, squats, and dips, to improve overall strength and flexibility.
Face Yoga:
Face Yoga Poses: Face yoga involves specific exercises and poses that target facial muscles, helping to tone and relax them. Regular Face Yoga helps to improve circulation and gives glow to skin. Special Yoga poses help to get rid of wrinkles and keep skin young and healthy.
Strength Training:
Pull-Up Bar Exercises: Pull-up bar exercises, including pull-ups, chin-ups, and leg raises focus on upper body. They provide core strength.
Leg Press: The leg press targets the quadriceps, hamstrings, and glutes. It helps in building lower body strength and muscle mass.
Cardiovascular Workouts:
Exercise Bike: Using an exercise bike strengthens the heart and lungs and burn calories.
Rowing Machine: A rowing machine workout engages multiple muscle groups, including the legs, back, and arms. It improves cardiovascular fitness and muscle strength.
Walking Machine: A walking machine, such as a treadmill, allows for a controlled walking. It is effective to improve heart health, manage weight, and build leg strength.
Exercises for Lower Back Pain:
Targeted workout for lower back pain improve spinal stability. These exercises can help to get rid of back pain and provide flexibility to body.
How exercise helps in weight loss?
Combination of Cardiovascular activities with strength training is best exercise to lose weight. They burn calories and make sure to keep you healthy at heart and body.
Too Late to Start Exercise? NEVER!
Workout at any stage of life is essential and it is never too late to wish and work for healthy life. Workout at young age keeps you fit and prevents hundreds of diseases but what if you stay lazy in youth and got diabetes? It’s still okay if you start exercise after you got diabetes because now workout will slow down the progression of disease and save you from worst stages. So when should you start? Right when you get to know that you can control your mood, your physical fitness and your mental health by just one thing which is EXERCISE! Whether it is daily walk on a walking machine to keep you active or strength training exercise to keep you smart and fit.
Worried About How and Where to Start?
No worries! We got you covered. First thing first! Make a decision and stand by it!
Set Your Goals: Whatever you want to achieve whether weight loss, muscle gain or general well-being, make it clear to yourself. Clear goals will help you stay motivated and focused.
Seek Professional guidance: Whether you join gym or start your training from home, take help and guidance from a professional so you know what to do and you don’t waste your energy in pointless stuff.
Take a Slow Start: Take a start from low energy exercises like walking or yoga. Gradually increase the intensity and duration as your body starts to adapt so you don’t give all your energy in one day and give up on the next day.
Set a Routine: Take out time that is easy for you and try to exercise at the same time each day.
Stay Energized: Proper nutrition and hydration are important to support your exercise routine. Make sure to provide enough energy to your body with healthy foods and drink plenty of water.
Keep Track of Your Progress: Set mini goals and keep track of their progress and celebrate when you reach a goal. This can help you stay motivated.
PRO TIP? CONSISTENCY IS KEY
How Much Exercise Do You Need in One Day?
Going slow and consistent is better than starting workout with passion and draining yourself in one day and giving up on next day. There are defined guidelines on how much you need to stay healthy and to gain or lose weight or build muscles.
Aerobic Activity:
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of both.
- Examples of moderate-intensity activities include cycling or swimming.
- Examples of vigorous-intensity activities include running or fast cycling.
Strength Training:
Two or more days a week as per your needs are good enough to go.
- Workout such as weightlifting and bodyweight exercises (like push-ups and squats) are effective.
Flexibility and Balance:
Stretching like yoga, can be done several times a week because they are less energy draining and relax body and mind.
No Gym? Start Your Journey at Home!
Want to start workout but don’t want to leave home? There is no problem on earth that got no solution. Even if you got no gym in your area or you can’t afford paying for it, you still can start your journey to a healthy life at home with some basic workout ideas
HIIT Workouts to Burn Fat at Home:
Burpees
Jump Squats
Split lunge jumps
Push-ups
Plank up-downs
Bicycle Crunches
Jump Rope
GIFT FOR YOU!
Pre-workout Snacks for More Energy:
Your body needs fuel to work and exert energy. Pre-workout snacks provide you extra energy and uplift your mood so you can train better. Best snacks before exercise are a perfect balance of carbohydrates and a moderate amount of protein.
- Banana with Almond Butter: A banana provides quick-digesting carbohydrates, while almond butter adds protein and healthy fats for energy.
- Oatmeal with Milk and Fruit: Oatmeal is a great source of complex carbohydrates. Cook it with milk for added protein, and top with berries or banana slices to make it a combination of taste and energy.
- Apple with peanut Butter: Apples provide carbohydrates and hydration, while nut butter (like peanut or almond butter) adds protein and healthy fats.
- Smoothie: Blend a combination of fruits (like bananas, berries, or mango), and make smoothie of your choice according to your own taste.
TAKEAWAY?
Workout is not only important for your physical health but also for your mental health and is needed to keep you going and deal with life. So any excuses from exercise can excuse you from a happy and healthy life.
STRONG BODY
HEALTHY HEART
HAPPY SOUL!
This article is written by Dr. Nimra Ehsan
Also read: https://lifestylebydoc.com/skincare-routine/
