Exercise Benefits

Health gurus encourage us to include exercise as part of our day to promote our general well being. Together with healthy and balanced diet, enough rest and relaxation, exercise is recommended to promote excellent health.

People who are often sedentary can improve their health and well being by becoming even moderately active on a regular basis.
Physical activity need not be overkill to achieve significant health benefits.

Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.
There are many benefits of exercise, not only to help with burning fat and weight loss, but also in reducing our risks of developing or dying from some of the leading causes of illness and death. Here is a general overview of what exercise can do for us.

1. Lessens our risks of dying young.

2. Limits our risks of dying from heart disease and cancer

3. Aids us to lose weight, especially fat weight by decreasing our Body Mass Index (BMI), lessening our cholesterol and reducing the circulating levels of triglycerides in our blood and boosting our metabolism. Perhaps this is why active people can “Eat anything and not gain weight.” and why other folks “Gain weight just by looking at food.”!

4. Improves the function of our immune system

5. Increases our insulin sensitivity to prevent against type 2 diabetes.

6. Helps with our energy and endurance level.

7. Slows down aging by improving our physical, mental, emotional and psychological well- being.

8. Limits our risk of developing many bones and joints diseases.

9. Helps in enhancing creativity. It is also linked with improved mental vigor, including reaction time, acuity, and math skills.

10. Aids rejuvinating us, making us feel good about ourselves and thus improve our esteem and confidence.

11. Improves mood

12. Helps you sleep better. Just be sure not to exercise too close to your bedtime if you exercise at night, because it may keep you awake. If you need to exercise within a few hours of going to bed, make sure it’s only a brisk walk. Experts say you should allow yourself about three hours between exercise and going to bed.

So get off that couch and start moving. Remember, the time and effort that you put in exercising today may spell your health and well being tomorrow. Take my word for it!

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Walking Benefits

You probably always hear the expression ‘take a hike!’ You know what? Health experts are actually encouraging you to follow that particular advice. Because you can actually achieve a lot of calories burned walking.

Walking is human’s natural means of transportation. However, with today’s society full of vehicles, walking is slowly becoming a lost art. And this should not be, health experts said, as walking has numerous benefits to us.

Here are some that we have compiled just for you.

Health Benefits

Walking is a cardio vascular workout that can help reduce your risk of heart disease; aids in alleviation of depression and lower back pain; increase your muscular strength; improve coronary condition; reduce risks of infection and hypertension; aids in maintaining a healthy weight; and curbs the decrease in bone density. Likewise, it also helps in maintaining flexibility and coordination hence, reducing the risk of falls. Like almost all forms of exercise, it adds more health and zest to your life.

Social and Economic Benefits

Aside from the obvious health benefits, walking can also have a very large social and economic impact in today’s society.

Walking is free. In comparison to the cost of operating a car, which is approximately 5k dollars a year, walking will not cost you anything.

In addition to this, walking will also give you more time to interact with others. Walking has been shown to improve self-esteem, relieve symptoms of depression and anxiety, and improve mood. Walking, particularly in pleasant surroundings, and with other people, offers many opportunities for relaxation and social contact.

Environmental Benefits

Moreover, walking is the only form of transportation that will not contribute to air pollution.

Motor vehicle emissions represent 31% of total carbon dioxide, 81% of carbon monoxide, and 49% of nitrogen oxides released in the United States alone, and thus create 60 percent of air pollution. Although individual cars are much cleaner today than they were in earlier years, if total traffic continues to grow, overall air quality will deteriorate. Moreover, cars and trucks burn millions of barrels of oil, a non-renewable energy source, every day.

The Many Benefits of Weight Lifting

Most women  dismiss weight lifting as part of exercise routine because they think that weight lifting will actually make their bodies look like a man. If you are one of those people, then you might be surprised to know that this is not true. The hormones of man and woman are not the same. The hormone testosterone plays a major role in muscular development. Because women have very little of this hormone, they tend not to “bulk-up” with weight training.

Researches also demonstrate that resistance exercise, also called strength training, like weight training and weight lifting, has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia (loss of body mass), lower back pain, and other disabilities.

Weight lifting also contributes to muscle conditioning. Muscle conditioning is important for the overall stability and strength of the body. It is beneficial until the end of life if well maintained. Muscle conditioning is good for the bones because bones grow stronger and denser with stresses put on the muscles around them.

Weight lifting gives you muscles that help you burn fat quicker!

The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. You may notice improved balance and stability.

While you start  to see  the positive physical changes in your body and develop a regular exercise schedule, your ability to handle stress effectively will improve massively. Weight training allows you to sleep better and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management.

Weight lifting, like most forms of exercise also boosts metabolism thus causing the body help increase calories burned. This helps in the maintenance of our desirable weight. Boosted metabolism (which means burning more calories when at rest) with reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and body fat measurement.

Remember the adage “something is better than nothing.” Start improving your health. A little start like lifting those grocery bags and rocking your baby to sleep may mean a decrease on your risk of muscle loss on later years.

Consult with your doctor if you want to make weight lifting a daily part of your fitness regimen.

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Stair Climbing

Anybody can lose weight; it’s no big deal. You only have to be careful about the food you eat and to make more effort than you usually do. Dieting doesn’t have to mean food deprivation and money spent on gym subscriptions. You can keep your body in shape with simple exercises that do not require gym equipment or professional advice and supervision.

A simple exercise that anybody can perform at home or the park is called Stair Climbing. The name is pretty self explanatory. All you have to do is run up and down the stairs between several floors; the more floors, the better off you’ll be.

It’s a good idea to start small, even if you’re in a good physical condition. Run up and down four floors two times. First timers and overweight people are unlikely to manage more than two reps anyway. However, it’s no big deal if you can’t do more than two reps in the beginning. Resistance to effort is built in time. Do the two reps every other day for two weeks.

After a couple of  weeks, increase the number of repetitions to either three or four, depending on how you feel. If you can take four reps up and down four flights of stairs, then by all means do so. If you can’t, then stick to three reps. As the weeks go by, you can add even more reps to your routine in order to increase your endurance and to really put the muscles to work.

This exercise is perfect for the legs and ass. Ladies and gents looking to build shapely asses and strong thighs ought to try stair sprinting. Having to carry your own weight up the stairs instead of flat terrain puts more stress on the muscles and helps the feet gain more endurance. However, be very careful when doing this exercise. Running up and down the stairs makes it very easy to trip or miss a step and splay an ankle. Even more serious injuries might happen if you’re not careful enough.

Abs Workout

Getting up in the morning and going straight to work or other chores can be a bore. There are days when one simply doesn’t feel like getting out of bed. And this is where exercising can actually help you with a kick start. A quick workout session at the beginning of the day can do wonders for your health, especially if you’re also trying to lose weight.

Sit-ups or abs workouts are one of those exercises that can be performed at home. To perform abs workout you need to lie on your back on the floor and bend your knees at 90 degrees. Then, you have to sit up without moving your legs at all. It is very important not to use your leg muscles to balance the body, compensate or supplement the effort made by the abdominal muscles or you will get no benefit from this exercise.

You may want to perform the exercise on a workout mat or pad in order to make it easier on your back. Some people find it uncomfortable when the lower back bones press into a hardwood floor, which is why mats and pads are recommended.

However, if you want abs workout to be fully effective, you should coupled them with generic cardio exercises, such as running, which will lower the overall body fat and leave the abs exposed. Abs workout repetitions and sets are essential to get a six pack. If you experience lower back pain, you should stop performing sit-ups and settle for crunches or other exercises that do not involve lower back movement.

This exercise will help you get those cool looking abdominals that everybody wants to show off. Today, both men and women are eager to acquire that “tough to the core” look  and have a six pack abs. . It’s a sign of a body kept well in hand and of a strong will behind it.

Push ups

What’s the oldest trick in the big book of fitness exercises? You guessed it, it’s the push ups. This exercise is so well known and has been around for so long that I think it must have been performed by Roman soldiers, too. It looks ancient and it feels ancient. But it’s also extremely simple and extremely effective. So, if you want those bulging pectorals, get down and give me 20.

Push ups are a great exercise  routine that can be performed anywhere. The basic push up is performed lying face down on the floor and then raising and lowering the body using just the arms. Push ups are meant to strengthen the pectorals, triceps and, to some extent, the deltoids, but are also good as core body strength exercises.

If you really want to put pressure on your shoulder and chest muscles you can try the press ups, which are the military or athletic version of the push ups. Press ups are performed with the back and legs straight and off the floor. If you are at home, you can put your feet on a low chair or armchair. If you’re in the park, you can use a bench to prop up your feet. Try not to raise your legs too high above the shoulder line.

Other variations include push ups performed using just four fingers at each hand, using only one hand, clapping the hands (requires strong pushes that raise the body higher than usual), or pressing against a wall instead of using the floor (the farther your feet are from the wall, the harder the exercise). Take care not to injure yourself while performing some of the more complicated variations.

If you’re an overweight person looking to get back into shape, you should not avoid push ups. This exercise routine can teach you something about carrying your own weight.

Squats

Everybody understands push ups and sit-ups. They’re simple, straightforward exercises. But to get a shapely and fit looking body you need to get beyond the simpler exercises and put more muscles to work. Dieting can only take you half way through to your goal. The rest has to come from exercises that burn out fat and build stronger muscles.

So, one good exercise routine that can be easily performed at home by anyone is the squats. In order to perform squats, you have to put your hands on the floor, shoulder width apart, with the legs stretched, just like in the normal push up position. From this position, you must bring both legs forward, underneath your torso, by bending the knees and thrusting forward. The third step is to return your legs to the original position with the same quick, powerful movements.

The exercise can be performed by bringing the right leg forward, in a position that resembles that of a runner at the start line. Then, thrust both legs simultaneously, the right leg going back and the left leg coming forward to replace the right one. And thrust again, bringing the right leg forward and pushing the left leg back.

This exercise routine is meant to work out the glutes, the hamstrings and the quads, with some benefits for the triceps. Be careful not to trip and fall and make sure your hands are firmly keeping the whole body in the correct position. Perform some 15-20 reps every workout session and you’ll be showing some great legs to anyone who cares to look. Ladies are impressed by men with muscular legs and asses and you don’t need me to tell you how men feel about women with good-looking legs.

Remember that exercises must be helped by keeping a close eye on the food intake. Junk food, sodas and snacks have to go and fruits, vegetables and other nutritional and healthy foods must take their place

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