Basic Exercises for Health

Updated: May 18

Regular physical activity reduces the risk of morbidity and mortality.

Click here to watch the Youtube video of this session with demos. [opens new window/tab]

An important point is that it does not matter what type of physical activity is performed: Sports, planned exercise, household or yard work, or occupational tasks are all beneficial.

The key factor is total energy expenditure

Most people tend to focus on one type of exercise or activity and think they’re doing enough.

Research has shown that it’s important to get all four types of exercise:

1. Endurance,

2.Flexibility

3. Balance,

4. Strength.

Each one has its own set of advantages

1. ENDURANCE

} Endurance activities, are often referred to as aerobic and cardio exercises.

} Low impact for longer time..low impact activity can be different for everyone. exercising at any time of the day is better than no exercise.

} It improves the health of your heart, lungs, and circulatory system.

} They also can delay or prevent many diseases.

Ø Brisk walking or jogging

Ø Yard work.

Ø Dancing

Ø Swimming

Ø Climbing stairs or hills

A safe target heart rate while exercising, for most adults, is 50 to 85 percent of your maximum heart rate.

Exercising at your target heart rate means you’re getting the greatest benefit from your workout.

Ø According to the American Heart Association.

Ø Your maximum heart rate is 220 beats per minute (bpm) minus your age in years. So, for a 40-year-old person, it’d be 220 – 40 = 180 bpm.

2. STRETCHING

Ø Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance, and postural awareness.

Ø Consistently moving joints through their full range of motion three to five days per week, can also decrease the risk of injury when performing activities of daily living and ease pain from chronic conditions such as back pain and osteoarthritis.

Ø Stretching may positively affect your mind as well as body.

Ø When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer..

3. BALANCE

Ø Balance exercises help prevent falls, a common problem in older adults that can have serious consequences, hold on to the countertop, and strictly do these exercises under supervision..

Ø Many lower-body strength exercises also will improve your balance.

Ø Body Awareness.

Ø Coordination

Ø Joint Stability

Ø Reaction Time

Ø Long term health

4. STRENGTH

} Strenght training or strengthening exercises are those that are designed to improve the strength of a certain muscle or set of muscles.

} Weight + short time.

} It helps in improving bone density and reduces the risk of osteoporosis .as well as the progression of 0a.

} It has become a fundamental part of most exercise programs.

} At least 150 min of moderate-intensity aerobic physical activity, or at least 75 min of vigorous-intensity aerobic physical activity, or an equivalent combination of both a week.

In most people, adding 2-3 exercises from each one of these forms should be sufficient to build a balance and effective exercise program.

Performing same exercises for many days may not give incremental results, progression is important.

Exercising will dramatically improve your emotional, personal and social life.

We held this seminar on Apr 29, 2022, 05:00 PM India Time

Venue: Hope Centre, Below Cytheria Gym, Thomas Compound, IC Colony, Borivali West.





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