Following a good diet and getting plenty of exercises is not just a regime we ought to keep to look good, but more on to feel good.
Physical activities are crucial in leading a healthy lifestyle. Along with a good diet, getting a lot of exercises can boost not only your physical health but also your mental health as well. This is because physical activities release the happy hormones, serotonin, into our system and allow us to fight stress and even depression. Moreover, being physically fit strengthens our immunity and protects us from a host of diseases like heart attacks.
There are many activities to boost your health and these routines are grouped into the following:
- Aerobics. These strengthen the heart and lungs as well as reduce the risk of cardiovascular disease. These exercises involve large muscle groups and use more oxygen thereby increasing the heart rate and improving circulation. If you want to strengthen your heart, opt for brisk walking, jogging or bicycling.
- Strength Training. These are activities that strengthen the muscles thereby improving bone strength as well as balance and coordination. These are routines that help you fight fatigue and stress in the performance of your daily duties. Examples of this type of training are push-ups, bicep curls, and lunges.
- Stretch Exercises. These pertain to flexibility routines that stretch and elongate muscles. These moves enable the joints to function smoothly and thereby reducing the risk of injury.
We need not be trapped in a fast-paced and hectic lifestyle for there are various ways to insert physical activities into our schedule.
In fact, now is the time to be more mindful of our health because of the lifestyle we lead. The hustle and bustle of modern life has often exposed us to all kinds of stressful situations. More than ever, we are consuming processed foods and putting in unwanted calories. Burning excess calories through various physical activities to boost your health is a necessity we cannot ignore. It does not take so much time or cost to be healthy. All we need is a minimum of 150 minutes of moderate exercise or 75 minutes of a more vigorous routine each week.
Here are samples of various physical activities to burn those unwanted calories:
- Moderate physical activities can burn 180 to 370 calories per hour. You can go bicycling, downhill skiing, dancing, gardening, golf on foot, hiking on flat ground, horseback riding, roller skating or ice skating, softball, swimming, tennis doubles, walking moderately at 3.5mph, weight lifting, or even doing some light yard work.
- Vigorous physical activities can burn 440 to 590 calories per hour. These include aerobic dancing, basketball, bicycling more than 10mph, cross-country skiing, hiking uphill, ice hockey or field hockey, jogging or running at least 5 mph, jumping rope, soccer, stair climbing, tennis singles, walking briskly at 4.5 mph, vigorous weight lifting, and heavy yard work.
Physical activities are not only healthy but enjoyable too.
Physical activities can be great venues to meet other people. In fact, many community centers or gyms offer exercises classes like Yoga, Tai chi or Pilates. Exercising does not need to be boring and repetitive.
Here are some of the more popular but enjoyable physical activities to boost your health:
- Brisk walking. People have legs because we were meant to use them. Instead of driving to the grocery, which is five blocks away, walk instead. Not only will you save money on gas, but got a good physical activity in a seemingly mundane errand.
- Running. The best way to burn calories is by jogging or running. Start with brisk walking and then allow 2 minutes of running every 5 minute periods of walking. You can increase the time of running or the whole routine once you reach a milestone in your physical fitness.
- Swimming. This is perhaps the most well-rounded routine for swimming laps is not only good for the heart but for strengthening and toning muscles as well. This is often recommended for people with the previous injury or having problems with their joints since both walking and running could possibly aggravate the problem.
- Cycling. You can make many variations with this cardiovascular exercise. You can follow a low-impact routine in the gym or go for strength building especially of your core muscles when you take cross-country biking.
Committing to a good physical fitness regime is essential because of its numerous benefits. It is already hard to do away with the convenience brought by the modern world especially when it comes to your food consumption habits. Still, you can drastically reduce the risk of diseases or even injuries by performing various physical activities to boost your health.