Physical Exercise

It’s time to get physical and do some exercises to maintain good health

Regular physical activities and exercises have been shown to reduce the risk of several chronic diseases, such as heart disease, stroke, and other cardiovascular conditions. They can also improve one’s mental health and reduce symptoms of anxiety and depression.

The recommended amount of physical exercise varies depending on the type and intensity of the activity, as well as other factors like age, fitness level, and health condition. However, in general, teens should aim to get at least an average of 60 minutes per day of moderate-to-vigorous intensity, while adults should have at least 150 to 300 minutes of moderate-intensity aerobic physical activity or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity. Here are examples of physical exercises to add to your daily or weekly routine.

1. Aerobic Exercise.

   It is any form of physical exercise that aims to improve how your body uses oxygen and keeps your heart and lungs healthy. It can include activities like cycling, running, or swimming.

   Aerobic exercise provides the following benefits:

   • Lowers blood pressure
   • Reduce the risk of heart disease
   • Decrease resting heart rate
   • Improve circulation and blood flow
   • Improve sleep hygiene
   • Help manage blood sugar
   • Assist in weight management

   Lower-impact aerobic exercises include cycling, dancing, elliptical training, rowing, swimming, and walking. These exercises place less stress on your joints and bones than high-impact activities.

   On the other hand, higher-impact aerobic exercises include jumping rope, performing high-impact routines, and running. These exercises involve more forceful movements and may place more stress on your joints and bones.

   Fortunately, aerobic exercises can be done at home. And some of these can be done with little to no equipment. Be sure that you warm up for 5 to 10 minutes before starting any exercise.

2. Anaerobic exercise.

   It is a type of physical exercise that is performed to build muscle mass, strength, and power. Unlike aerobic exercise, which relies on the cardiovascular and respiratory systems, anaerobic exercise does not require oxygen but rather relies on the energy stored in the muscles themselves.

   The benefits that come with anaerobic exercise are enough to make you want to try them out right away, and these include the following:

   • Increase bone strength and density
   • Increase power
   • Boost metabolism
   • Boost energy
   • Increase lactic threshold
   • Promote weight maintenance
   • Reduce the risk of certain diseases

   Examples of anaerobic exercise are biking, circuit training, high-intensity interval training (HIIT), isometric exercises, sprinting, weightlifting, and any rapid burst of intense activity.

   Overall, anaerobic exercise involves short and intense bursts of activity that challenge your muscles to produce maximal force or power. It may seem hard, but by practicing simple anaerobic exercises, you can reap the benefits of this powerful physical exercise.

3. Agility Training.

   It refers to activities and exercises that help improve your balance, coordination, flexibility, and speed. Agility training is typically used by athletes, but can also be beneficial for someone like you looking to improve overall health or physical fitness.

   Here are some of the benefits of agility training:

   • Improve coordination
   • Increase speed
   • Reduce the risk of injury
   • Improve cardiovascular fitness
   • Better overall fitness

   Agility exercises that you can do at home include the side shuffle, carioca drill, 5-10-5 drill, T-drill, single-leg hops, high knees, butt kickers, and skaters. You can do any of these agility exercises daily, but you may want to start with two to three days per week. Be sure to warm up before you start and cool down when you’re finished.

Regular physical exercise may be difficult to start and maintain. Yet by taking one step at a time and working at your own pace, you can make yourself healthier, happier, and more fulfilled.