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| Facts about exercise |
Exercise is not just a body movement. Some people confuse it with juat a simple walk and engage body in the work such as household work and office work. You should not ignore the actual purpose and benefits of exercise.
People have issues that despite they go to gym, perform daily workout but they have not lose their weight. The exercise is not helping them at all. The reason is that they are ignoring the true requirements for exercise.
A good exercise should performed in specific time of day, have particular steps and should perform daily. There are 100+ benefits of exercise.
1. Increase muscles strength2. Keep the body active
3. Improve sleep-wake cycle
4. Reduce the risk of chronic disease such as cancer.
5. Help in digestion of food
6. Improve breath
7. Improve the immune system
8. Remove harmful waste in the form of sweat
9. Rotate mood and emotions
10. Improve nervous system
11. Improve body structure
12. Fitness
13. Weight loss
14. Reduced the risk of join injury
15. Joints become stronger and stronger
16. Regulate insulin level and function and reduce the risk of type II diabetes .
17. Reduce fatigue
18. Reduce laziness
19. Increase metabolism
20. Burn calories
21. Improve blood circulation
22. Improve hormone production
23. Improve reproductive system
24. Reduce the risk of heart attack
25. Maintain cholesterol level in the body.
26. Improve mental attention
27. Increase intelligence
28. Increase the ability to solve technical problems easily
29. Enhance coordination
30. Reduce irritation
31. Increase the ability to handle stress
32. Improve the body ability to pick heavy objects.
33. Increase agility
34. Reduce depression
35. Improve heart function
36. Reduce the risk of kidney disease
37. Improve excess urine formation
38. Improve memory
39. Ensure the supply of nutrients to whole body
40. Reduce risk of kidney Nd gallstone
41. Improve lungs
42. Reduce the symptoms of ADHD.
43. Improve spinal alignment
44. Improve oxygen supply to all tissues
45. Regulate blood sugar level
46. Maintain the minerals content in body.
47. Improve longetivity
48. Increase self confidence
49. Improve quality of life
50. Reduce the storage of excess food for log time. Excess food can cause food poisoning storage of fats and fatal disease. So exercise help to improve all the physiological process of life.
51. It also regulates hormone production.
There is not just one way to exercise. Here are many types of exercise. Let's see them. You can choose any one, two or three exercises that you can perform daily. Don’t skip them.
Types of exercises at home:
1. Weight lifting:
Weight lifting exercise is very beneficial. All your body muscles engage In weight lifting,. That is why it is the best exercise.
Here are some weight lifting exercises:
· Dead end weightlifting exercise
· Squat
· Chest press
· Overhead press
2. Hiking:
Hiking is vigorously walking exercise. You can climb up a mountain or a steep. Hiking is joint friendly exercise. It strengthens the cardiovascular muscles. This exercise prevents osteoporosis and keeps arthritis patients active. Improve the production of Vitamin D when you go in sunlight.
3. Jogging:
Jogging is faster than brisk walking and slower than running. If you run 30 -45 minutes in 3-4 weeks. You will see your health is improving with pace of time. Jogging is helpful in losing the belly weight, burn calories and reduces hips and thighs fat.
4. Boxing:
Boxing is a sport in which two persons send punches toward each other. They guard their mouth and wrap the hands in order to avoid the injury.
Boxing exercise is performed for body fitness and muscles strength. This exercise is performing in limits to avoid the injury. There is no risk of injury to other person.
You can perform this exercise at home buy gesture. Or you can tie a round heavy cotton pillow at your home ceiling. You will pass punches at the pillow. This exercise will require your whole body to work your legs and foot should be in a direction that you are running. And it will strengthen your hand bones. You legs, foot and belly muscles also work. In this way you can loss your body fat, keep the good posture of body and have good muscle strength. The more your muscles expose to stress the more that able to tolerate the stress and in this way this exercise will help you to have good health.
5. Skipping rope:
It is not just an exercise . It is s fun and a game. You have to take a rope. Hold the two end of rope into your hand. Pass the rope above your head and then jump above the rope to pass below your foot .this jumping will help your legs bone in s continuous motion. Your elbows and shoulders will also in this. In short your full body will involve in this exercise.
This exercise is not just improving the strength of body muscle. It will also help to forgot your worries. .your brain will involve in this exercise to carefully jump and pass above the rope. It is a very common exercise at home, you can perform it very easily. But be careful you can have injury if you fall on ground.
6. Push up:
Lay on the ground or a flat surface. Keep your body straight. Don not make a curve posture. And try to lift your body weight on your hands and food. This will burn your whole body fat and keep mind fresh.
Do not try it too much. Excess exercise can cause injury, osteoporosis, bone cracks, and too much stress on heart muscles.
7. Yoga:
It is a very common and very easy exercise for you. It will refresh your mind; help to forgot the tension and worries. In this exercise you have to sit on the ground and take deep breath in and out slowly. Your mind will involve in this exercise so you will forgot your other matters for a time. This time will be a golden chance for your body to repair your muscles and improve blood circulation. The essential ions and molecules will travel to the site where the muscles need them to have proper contraction and relaxation. This will improve reparatory system, lungs strength, blood circulatory system, neuromuscular system, digestive system and reproductive system. This will increase the chances of your longevity.
It is a best exercise for you. Try it!
8. Running:
Select a long calm place. Run fast. Do not curve your body while run. Look forward avoid looking downward this will prevent neck stress. Daily cover a distance of 10,000 steps. Running depend on the quality of the path whether it is a long flat surface or a surface which have some ups and down hurdles, Such as a mountains or stairs.
Do not stress yourself too much. Take exercise that your muscles can easily bear and can relax. Too much running can harm your tissues cause dehydration. So, always look at your stamina then decide how much you can run.
9. Cycling:
Cycling has preference over gym. If you spend 30 minutes to one hour daily in cycling it will help you burn the calories. You can reduce you belly fat, thigh fat, and can increase metabolism. In the starting you can spend less time on it and with pace of time you can feel yourself that your body will become able to tolerate the stress and you can engage yourself easily in intensive and heavy tasks. You do not need to go gym when you are doing cycling daily for 30 minutes.
It is good if you have osteoarthritis. Cycling do not put stress on joints therefore reduce the chance of fracturing and falling.
10. Swimming:
Swimming is above all the exercise. If you want your brain relax, healthy body and alertness than i advice you to swim. During swimming all of your body is performing a function. Your body muscles require oxygen and they get it from water. Increase the oxygen supply to all tissues, good blood circulation. Your hands, elbows, shoulders, belly, chest, legs, foot involve in this exercise. Do not spend too much time in water. It can harm your skin. The skin becomes thin and weak. Before swimming ensures the temperature of water should not be too much high or too much low. Swim in evening or at morning when there is no sun on the top of head. Do not swim in the night or in standing water. Always change the water with fresh water.
Note:
Select any one or two exercises. Do not perform all the exercises n one day for a very long duration. Select the exercise according to your stamina.
Take a start with some simple exercise and increase the duration and weight of exercise step wise.
Do not eat or drink anything before performing the exercise. This can cause your food imbalance in digestive system you can have food poisoning, irritation, gas, and belly pain.
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