Exercise and improve your general health and overall fitness levels.
It’s a bit of advice which many of us have received at one time or other, but how many of us have actually taken it to heart and done something about it?
For most of us, getting started or finding an activity which appeals to us, is a major challenge, but it is one which must be overcome since your health depends on it.
Once you’ve established a regular pattern of exercise, it should be easy to stick with it but before you do anything, consult your doctor who can recommend a programme best suited to your need.
Remember exercise will only become a habit if it’s fun so pick something which you should enjoy.
If you like group activities, try a team sport.
Social activities like dancing are also good but if you’re more of a loner, try cycling or swimming.
Also be realistic about what you choose.
If you hate to climb stairs, step aerobics probably wouldn’t be for you so try something like walking around your neighbourhood.
Consider your current state fitness level.
If you haven’t exercised in years, start with some modest activities and when you get accustomed, increase your activity levels.
Consider your schedule.
If you are a morning person, plan to exercise in the morning.
If you’re addicted to your snooze button, schedule your exercise for the evening.
Start with fifteen minutes and as you get into your routine, increase to twenty, and then 30 minutes.
In order to be effective, you’ll need to repeat your exercise routine three or four times per week.
A successful exercise programme should involve frequent physical activity which is rhythmic, repetitive, challenges the circulatory system, and uses large muscles.
It must significantly increase the blood flow to the muscles for an extended period of time, promoting cardiovascular fitness.
If you desire a healthy heart, you need these type of aerobic exercises which get the blood pumping.
As your heart beats faster, blood quickly circulates, delivering more oxygen to the muscles of the body which in turn, promotes cardiovascular fitness.
Recommended aerobic activities include walking, hiking, jogging, cycling, swimming, jump rope, and roller skating.
Always dress comfortably in loose-fitting clothing and appropriate footwear.
Begin with a warm-up session of three to five minutes and stretch muscles slowly to avoid injury during the actual exercise.
Begin your exercise phase at moderate intensity.
Don’t over-exert yourself. The duration will build cardiovascular fitness. If you exercise regularly, you’ll be able to lengthen the time and increase the intensity.
While exercising, you should feel your heart beating faster and your breathing should be more rapidly deep.
Even so, you should still be able to carry on a conversation.
Always end with a cool down period. (NATION ARCHIVES)
