Exercising regularly is one of the best things you can do for your health. Soon after you start exercising, you'll begin to see and feel the benefits that physical activity can have on your body and well-being. However, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.
Why Exercise?
Exercise can improve mental function, reduce your risk of chronic disease and help you lose weight.
Common Types of Exercise
There are various types of exercise, including:
Aerobic: Usually the core of any fitness program, it includes periods of continuous movement. Examples include swimming, running and dancing.
Strength: Helps increase muscle power and strength. Examples include resistance training, weight lifting and sprinting.
Calisthenics: Basic body movements done without gym equipment and at a medium aerobic pace. Examples include lunges, sit-ups, push-ups and pull-ups.
High-intensity interval training (HIIT): Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Boot camps: Timed-based, high-intensity circuits that combine aerobic and resistance exercises.
Balance or stability: Strengthens muscles and improves body coordination. Examples include Pilates, tai chi poses and core-strengthening exercises.
Flexibility: Aides muscle recovery, maintains range of motion and prevents injuries. Examples include yoga or individual muscle-stretch movements.
The activities above can be done individually or combined. The important thing is to do what suits you best and to have fun with it.
How Much Exercise Should You Do?
You don't need to be a high-performance athlete or used to working out for hours to start exercising today. The minimum recommendation for exercise is at least 150 minutes per week. However, it is important to start slowly and let your body rest from time to time.
A Few Tips for Beginners
1. Stay Hydrated
2. Optimize Your Nutrition
3. Warm Up
4. Cool Down
5. Listen to Your Body