Exercise to keep fit
We all know that exercise is the best way to keep fit. A balanced diet coupled with regular exercise is all that you require to be in the best of health and also to keep a check on your weight. Now there are a few things that you need to know before going on a strict exercise routine
How Much Exercise Is Enough?
The most important point that you have to bear in mind is START SLOW, AND GRADUALLY WORK UP. Experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. If that’s not possible then you need to do 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.
For beginners and those who have been inactive for a while, less strenuous activities such as walking or swimming at a comfortable pace is advisable. Beginning at a slow pace will allow you to become physically fit without straining your body and putting too much strain on your muscles. Once you are in better shape, you can gradually do more strenuous activity.
Does doing regular house-hold chores benefit my health?
The answer is yes. Regular house-hold chores can be named as Moderate-intensity activities which work like gardening, cleaning the house and other housework. These activities can be done in short spurts — 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.
Other examples of housework that can benefit you are as under:
- If the market is at a walking distance then walk it out instead of taking your car or cab.
- Rake leaves
- Play actively with the kids
- Walk up the stairs instead of taking the elevator
- Mow the lawn
- Take an activity break — get up and stretch or walk around
- Park your car a little farther away from your destination and walk the extra distance
What other exercises are helpful?
Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities.
Some examples of aerobic activities include:
- Brisk walking
- Aerobic dancing
- Racket sports