Many people like to ask "Is walking exercise". Sure it is but if you are talking about those exercise that actually improve your health like losing weight, lower your cholesterol, I think we mean a different kind of exercise. Don't get me wrong, walking is definitely better than nothing and walking for hours probably does actually help. But I think we should go back like 30 years and look at the definition of exercise. People would probably not think walking as an exercise but daily requirement.
I think there is a simply way of defining what is exercise for each individual. If you can hold a conversation during your exercise, I would not classified it as exercise. I believe though doing something is better than doing nothing, if you keep asking why its not making a difference, you are not doing enough.
Effective exercise should be when you can't even complete a sentence in on breath. Hence it works for people of different stage. If you walk fast and u can't complete a full sentence, that's effective exercise for you. If you are a runner, probably running at a fast pace will reach that kind of stage. Do that for a extended stretch of time like 30 minutes and frequently, will probably be what I think will help most people get healthier.
Of course, this is just my personal opinion and people with health issues should definitely check with their doctors. Getting a good physical trainer will probably do most of the thinking for you. I am neither but someone who likes to exercise and keep healthy.
Thursday, 30 October 2014
Ways to Add Exercise to Your Lifestyle
Exercise is an important part of life, a way to keep healthy and fit. Often finding the time to go to the gym or do a continuous hour of exercise is hard. There often very simple changes one can make to add exercise to their life. Things I do to ad more exercise to my life are:
Getting active - saying yes when someone asks to go for a bike ride or swim rather than saying no I feel too tired to do this. I feel better after I do get the exercise. If I don't move around I turn into a blob on the couch.
Stretch - taking 5 or 10 minutes in the morning to really stretch my legs, my arms. I feel less stiff during the day when I take the time to do this.
Dance - be goofy and have fun. I dance around the room while I listen to music and clean house.
4) Mow the lawn - get off that riding tractor and use the push mower. It takes a lot longer and a lot more work but I feel more proud of what I've done when I work harder.
Use an Exercise ball instead of a chair - I often sit at the computer on my exercise ball. I have to concentrate on my posture when I use it so I don't fall over. Often my stomach muscles are used more.
6) Walk more - park farther away or don't even drive. If that's not an option take an extra 5 or 10 minutes to take a walk sometime during the day. Take your dog for an extra 10 minute walk.
Household chores count - do some cleaning and get some exercise!
Take the stairs - get some extra exercise by taking the stairs rather than the elevator or escalator.
Garden - gardening is a wonderful way to exercise. Other than exercise you get the benefit of being outdoors, fresh food and a way to relieve stress.
Talk to people - at work if you need to talk to a co-worker or the boss take a walk down the hall and talk to them rather than emailing or sending an instant message.
None of these are really hard and should be fairly easy to incorporate into your life throughout the week. Making a few simple changes can add much more exercise to your daily life. This leads to better health and a more comfortable lifestyle.
Getting active - saying yes when someone asks to go for a bike ride or swim rather than saying no I feel too tired to do this. I feel better after I do get the exercise. If I don't move around I turn into a blob on the couch.
Stretch - taking 5 or 10 minutes in the morning to really stretch my legs, my arms. I feel less stiff during the day when I take the time to do this.
Dance - be goofy and have fun. I dance around the room while I listen to music and clean house.
4) Mow the lawn - get off that riding tractor and use the push mower. It takes a lot longer and a lot more work but I feel more proud of what I've done when I work harder.
Use an Exercise ball instead of a chair - I often sit at the computer on my exercise ball. I have to concentrate on my posture when I use it so I don't fall over. Often my stomach muscles are used more.
6) Walk more - park farther away or don't even drive. If that's not an option take an extra 5 or 10 minutes to take a walk sometime during the day. Take your dog for an extra 10 minute walk.
Household chores count - do some cleaning and get some exercise!
Take the stairs - get some extra exercise by taking the stairs rather than the elevator or escalator.
Garden - gardening is a wonderful way to exercise. Other than exercise you get the benefit of being outdoors, fresh food and a way to relieve stress.
Talk to people - at work if you need to talk to a co-worker or the boss take a walk down the hall and talk to them rather than emailing or sending an instant message.
None of these are really hard and should be fairly easy to incorporate into your life throughout the week. Making a few simple changes can add much more exercise to your daily life. This leads to better health and a more comfortable lifestyle.
What Exercise is Best for You?
Many people like to engage in exercise in classes, that they find fun, educational and motivational. Aerobics classes combine exercises, stretching muscles, burning fat and building muscles. Dancelike exercises are performed to music. You can find aerobic classes at health clubs and fitness centers. There are different levels of classes, starting at a slow pace. Advanced, high impact, classes are for physically fit people who want a hard workout.
Taking a daily walk is a practical exercise for many. It can be done anywhere and no special equipment is needed.
Weight Lifting
Anaerobic exercise is sudden strenuous activity, such as weight lifting. Anaerobic exercise builds up muscles. It stops ofter, no requiring you to bring as much oxygen into your body. If you are starting a weigh lifting program, start with light weights. This is important for beginners, as joints and tendons need to to adapt the the increase in resistance.
People who are out of shape can be prone to overuse injuries, such and bursitis or tendonitis. You can start by using a set of lights weights and doing one set of weigh lifting three times a week. After two months, add a second set of 10 reps, or include a new exercise. While this may seem like slow going, it is far better then injuring yourself and being unable to proceed.
It is a good idea to have a program designed for you by a personal trainer. A trainer can educate you about the muscle group sand the importance of good posture Fitness center and gyms have equipment to work the various muscle groups effectively. If you are starting out, a fitness instructor can be very helpful in designing an individual program for you. Following are major muscle groups and the best types of exercise for each group
Taking a daily walk is a practical exercise for many. It can be done anywhere and no special equipment is needed.
Weight Lifting
Anaerobic exercise is sudden strenuous activity, such as weight lifting. Anaerobic exercise builds up muscles. It stops ofter, no requiring you to bring as much oxygen into your body. If you are starting a weigh lifting program, start with light weights. This is important for beginners, as joints and tendons need to to adapt the the increase in resistance.
People who are out of shape can be prone to overuse injuries, such and bursitis or tendonitis. You can start by using a set of lights weights and doing one set of weigh lifting three times a week. After two months, add a second set of 10 reps, or include a new exercise. While this may seem like slow going, it is far better then injuring yourself and being unable to proceed.
It is a good idea to have a program designed for you by a personal trainer. A trainer can educate you about the muscle group sand the importance of good posture Fitness center and gyms have equipment to work the various muscle groups effectively. If you are starting out, a fitness instructor can be very helpful in designing an individual program for you. Following are major muscle groups and the best types of exercise for each group
Picking an Exercise Program
Exercise is an important part of a healthy fitness program. If you are thinking about starting a new program, you may wonder what is the best form of exercise for you. There are different benefits to every type of exercise.
What are your exercise goals? Do you want to lose weight? Do you need to tone up or build muscle? Aerobic exercise elevates the heart rate and burns calories, so that is the best exercise for weight loss. However, stretching and weight lifting can also help with weight loss. A combination of routines, with some variety in the workout, will give the best benefits for your health.
While they are all beneficial, each form of exercise has different benefits. Yoga and Pilates increase flexibility and strength. Aerobic exercise increase the heart rate and burns calories, important to weight loss. Weight training strengthens the muscle groups.
While you may find a favorite, it is a good idea to mix it up a little so that you are getting an overall benefit. You can exercise conveniently at home, or find a fitness center or gym for motivation and instruction on proper technique Following is an overview of different types of exercise.
Yoga and Pilate's
Yoga and Pilate's benefit you by increasing flexibility. Muscles become more flexible as they expand and contract. Better flexibility improves range of motion, so that normal activities put less stress on the joints. Resistance training is also strengthening as it forces the muscles to lift an hold your body weight. Yoga and Pilates can be done at home, in a quiet space, with a mat. Many people find it helpful to enter a class so that they can learn the postures and benefits from the motivation of being in a group.
Aerobic Exercise
Aerobic exercise is any form of repetitive, rhythmic exercise that uses your large muscles makes you breath faster and gets your heart rate beating faster. As you exercise aerobically, you lungs work harder to bring in more oxygen. You heart pumps harder to and blood with more oxygen to your muscles. Aerobic exercise increases endurance, helping your body to use oxygen more effectively. It makes you lungs, heart and muscles stronger. Examples of aerobic exercise are: bicycling, stair climbing, cross-country skiing, dancing, ice skating, roller, skating, jogging, jumping rope, tennis, swimming and walking briskly.
Aerobic exercise strengthens the heart, improves circulation and muscles tone. It decrease blood pressure, resting heart rate. and resting respiratory rate. It increases the levels of HDL (good cholesterol), cardiac and blood flow. The benefits of aerobic exercise include reducing stroke risk, strengthening the heart, better circulation, more oxygen in the lungs. The calories burned help you to lose weight.
What are your exercise goals? Do you want to lose weight? Do you need to tone up or build muscle? Aerobic exercise elevates the heart rate and burns calories, so that is the best exercise for weight loss. However, stretching and weight lifting can also help with weight loss. A combination of routines, with some variety in the workout, will give the best benefits for your health.
While they are all beneficial, each form of exercise has different benefits. Yoga and Pilates increase flexibility and strength. Aerobic exercise increase the heart rate and burns calories, important to weight loss. Weight training strengthens the muscle groups.
While you may find a favorite, it is a good idea to mix it up a little so that you are getting an overall benefit. You can exercise conveniently at home, or find a fitness center or gym for motivation and instruction on proper technique Following is an overview of different types of exercise.
Yoga and Pilate's
Yoga and Pilate's benefit you by increasing flexibility. Muscles become more flexible as they expand and contract. Better flexibility improves range of motion, so that normal activities put less stress on the joints. Resistance training is also strengthening as it forces the muscles to lift an hold your body weight. Yoga and Pilates can be done at home, in a quiet space, with a mat. Many people find it helpful to enter a class so that they can learn the postures and benefits from the motivation of being in a group.
Aerobic Exercise
Aerobic exercise is any form of repetitive, rhythmic exercise that uses your large muscles makes you breath faster and gets your heart rate beating faster. As you exercise aerobically, you lungs work harder to bring in more oxygen. You heart pumps harder to and blood with more oxygen to your muscles. Aerobic exercise increases endurance, helping your body to use oxygen more effectively. It makes you lungs, heart and muscles stronger. Examples of aerobic exercise are: bicycling, stair climbing, cross-country skiing, dancing, ice skating, roller, skating, jogging, jumping rope, tennis, swimming and walking briskly.
Aerobic exercise strengthens the heart, improves circulation and muscles tone. It decrease blood pressure, resting heart rate. and resting respiratory rate. It increases the levels of HDL (good cholesterol), cardiac and blood flow. The benefits of aerobic exercise include reducing stroke risk, strengthening the heart, better circulation, more oxygen in the lungs. The calories burned help you to lose weight.
Why is Exercise so Important?
How important is exercise when you are a senior citizen? I bet you already know the answer--very! Exercise is important for all of us, but senior exercise is particularly important to keep both the body and the mind in good condition. Did you know that exercise releases endorphins to make us feel good? Exercise also reduces stress and depression.
The Four Most Important Types of Exercise for Seniors:
Seniors should consult their physician before beginning any exercise program. One of the most important forms of exercise for older people are Stretching Exercises. These exercises help increase flexibility which is important to help prevent injuries if you happen to fall.
Endurance Exercises are also extremely important to help you heart beat faster which is good for heart health and lowering cholesterol and blood pressure. This type of exercise also helps reduce stress. For endurance, walking (running if you are able) and riding a bike are good to increase the heart rate.
Balance Exercises are essential as they lower your fall risk and Strength Training helps maintain your muscles and good range of motion and reduce aches and pains.
Many fitness centers around the country are introducing special fitness programs for the elderly. 24 Hour Fitness, for example, offers senior group exercise classes at all levels of ability that are designed to help older adults maintain their cardiovascular health, strength, and flexibility. Classes can be individually customized to improve strength, mobility, flexibility, endurance and balance in a workout that is easy to follow and meets the needs of virtually any senior citizen.
In a fitness center in Florida a new senior exercise program was introduced with incredible results. It is known as Oxycise. Not only did the participants lose inches and body fat, they also lowered their blood pressure and cholesterol levels and some diabetics were able to reduce their need for insulin entirely or greatly reduced their daily amounts. All this form of exercise needs is a chair and air. No costly equipment or gym memberships are necessary.
Oxycise incorporates specialized breathing techniques while sitting in a chair. There is no need to kneel or lie on the floor. Each workout is only 5 minutes in length and if necessary, you can rest between each five minute workout. The exercise is at a slow pace and can be done by seniors who have knee problems and limited mobility. Oxycise videos can be purchased through Amazon.com and you can learn these easy techniques and exercise in the privacy of your own home.
The Four Most Important Types of Exercise for Seniors:
Seniors should consult their physician before beginning any exercise program. One of the most important forms of exercise for older people are Stretching Exercises. These exercises help increase flexibility which is important to help prevent injuries if you happen to fall.
Endurance Exercises are also extremely important to help you heart beat faster which is good for heart health and lowering cholesterol and blood pressure. This type of exercise also helps reduce stress. For endurance, walking (running if you are able) and riding a bike are good to increase the heart rate.
Balance Exercises are essential as they lower your fall risk and Strength Training helps maintain your muscles and good range of motion and reduce aches and pains.
Many fitness centers around the country are introducing special fitness programs for the elderly. 24 Hour Fitness, for example, offers senior group exercise classes at all levels of ability that are designed to help older adults maintain their cardiovascular health, strength, and flexibility. Classes can be individually customized to improve strength, mobility, flexibility, endurance and balance in a workout that is easy to follow and meets the needs of virtually any senior citizen.
In a fitness center in Florida a new senior exercise program was introduced with incredible results. It is known as Oxycise. Not only did the participants lose inches and body fat, they also lowered their blood pressure and cholesterol levels and some diabetics were able to reduce their need for insulin entirely or greatly reduced their daily amounts. All this form of exercise needs is a chair and air. No costly equipment or gym memberships are necessary.
Oxycise incorporates specialized breathing techniques while sitting in a chair. There is no need to kneel or lie on the floor. Each workout is only 5 minutes in length and if necessary, you can rest between each five minute workout. The exercise is at a slow pace and can be done by seniors who have knee problems and limited mobility. Oxycise videos can be purchased through Amazon.com and you can learn these easy techniques and exercise in the privacy of your own home.
Limit screen time
There are many reasons why children are less active today, but the biggest culprit is the television set, followed closely by video games and computers, these activities encourage a sedentary lifestyle. Watching television is directly related to childhood obesity. Children who watch more than five hours of television a day are eight times more likely to be obese than are children who watch less than two hours of television a day.
A surefire way to increase your children's activity levels is to limit the number of hours they are allowed to watch television each day. Other sedentary activities - playing video and computer games or talking on the phone - also should be limited.
Promote activity, not exercise
Children do not have to be in sports or take dance classes to be active. Every kid is wired differently, we all have certain strengths and certain anatomical features and characteristics that permit us to do certain things better than others.
Many noncompetitive activities are available for a child who is not interested in organized athletics. The key is to find things that your child likes to do. For instance, if your child is artistically inclined, go on a nature hike to collect leaves, and rocks that your child can use to make a collage. If your child likes to climb, head for the nearest neighborhood jungle gym or climbing wall. If your child likes to read, then walk or bike to the neighborhood library for a book.
For a youngster interested in sports, however, involvement can be the basis for a variety of activities, including training for better performance and developing skills to play several sports. Before your child plunges into an organized sport or activity, learn as much as you can about:
How much time you and your child will have to commit to practices and games
How much participation and equipment will cost
The characteristics of the sport - for example, the relative emphasis it places on agility, speed, coordination, endurance, and strength
Your child's physical maturity
The quality of instruction
What benefits your child hopes to derive from it, and how you hope it will benefit him or her
A surefire way to increase your children's activity levels is to limit the number of hours they are allowed to watch television each day. Other sedentary activities - playing video and computer games or talking on the phone - also should be limited.
Promote activity, not exercise
Children do not have to be in sports or take dance classes to be active. Every kid is wired differently, we all have certain strengths and certain anatomical features and characteristics that permit us to do certain things better than others.
Many noncompetitive activities are available for a child who is not interested in organized athletics. The key is to find things that your child likes to do. For instance, if your child is artistically inclined, go on a nature hike to collect leaves, and rocks that your child can use to make a collage. If your child likes to climb, head for the nearest neighborhood jungle gym or climbing wall. If your child likes to read, then walk or bike to the neighborhood library for a book.
For a youngster interested in sports, however, involvement can be the basis for a variety of activities, including training for better performance and developing skills to play several sports. Before your child plunges into an organized sport or activity, learn as much as you can about:
How much time you and your child will have to commit to practices and games
How much participation and equipment will cost
The characteristics of the sport - for example, the relative emphasis it places on agility, speed, coordination, endurance, and strength
Your child's physical maturity
The quality of instruction
What benefits your child hopes to derive from it, and how you hope it will benefit him or her
Children, Exercise and Weight
Children seem to become more sedentary every year, watching television and playing video games instead of biking to the playground or playing kickball in the backyard with their pals. Even schools have stopped emphasizing fitness. In some school districts, physical education has vanished completely because of under funding.
Kids need regular exercise to build strong bones and muscles. Exercise also helps children sleep well at night and stay alert during the day. Such habits established in childhood help adolescents maintain healthy weight despite the hormonal changes, rapid growth, and social influences that often lead to overeating. In addition, active children are more likely to become fit adults.
As childhood has become more sedentary, children have put on weight - lots of it. In the past 30 years, the rate of childhood obesity has more than tripled, leading to a dramatic increase in the number of children with 2 types diabetes, a disease once limited to sedentary, overweight adults
The forces behind the obesity epidemic have been operating for several decades. They are pretty well beyond your control. Nevertheless, you do have the power to give your children a lifelong appreciation for activities that strengthen their bodies.
Set a good example
If you want an active child, be active yourself. Take the stairs instead of the elevator and park the car farther away from stores. Never make exercise seem a punishment or a chore. Find fun activities that the whole family can do together, such as:
Swimming
Nature hikes
Cycling
Canoeing
Walks with the family dog
If mom and dad exercise, it is a very powerful stimulus for a child to exercise, in addition to getting you active; exercising together gives you good family time. The key is to get kids moving. Free-play activities such as playing tag, hide-and-seek, hopscotch or jump rope can be great for burning calories and improving fitness.
Kids need regular exercise to build strong bones and muscles. Exercise also helps children sleep well at night and stay alert during the day. Such habits established in childhood help adolescents maintain healthy weight despite the hormonal changes, rapid growth, and social influences that often lead to overeating. In addition, active children are more likely to become fit adults.
As childhood has become more sedentary, children have put on weight - lots of it. In the past 30 years, the rate of childhood obesity has more than tripled, leading to a dramatic increase in the number of children with 2 types diabetes, a disease once limited to sedentary, overweight adults
The forces behind the obesity epidemic have been operating for several decades. They are pretty well beyond your control. Nevertheless, you do have the power to give your children a lifelong appreciation for activities that strengthen their bodies.
Set a good example
If you want an active child, be active yourself. Take the stairs instead of the elevator and park the car farther away from stores. Never make exercise seem a punishment or a chore. Find fun activities that the whole family can do together, such as:
Swimming
Nature hikes
Cycling
Canoeing
Walks with the family dog
If mom and dad exercise, it is a very powerful stimulus for a child to exercise, in addition to getting you active; exercising together gives you good family time. The key is to get kids moving. Free-play activities such as playing tag, hide-and-seek, hopscotch or jump rope can be great for burning calories and improving fitness.
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