Active living is to integrate physical fitness with everyday life. There are many health benefits to get from physical fitness. A physically active life makes the body strong. Regular exercise develops sinewy muscles and strong bones, healthy cardiovascular and respiratory systems.
A physically active life improves the immune systems and prevents chronic illnesses such as heart disease, diabetes, and some types of cancers. Exercise improves the overall health one has. It is therefore essential to be physically active.
There are many ways you can improve your health by being more active. Here are some tips;
- Aim for at least 30 minutes a day
Aim to do moderate-intensity physical fitness exercises for at least 30 minutes every day to improve your health. These physical activities can be walking, jogging, sit-ups, squats, pushups, and going up and down the stairs.
This exercise boosts muscle power, improves cardiovascular and respiratory systems, strengthens the bones, therefore preventing osteoporosis, helps to reduce weight, and prevents some chronic illnesses such as heart disease.
- Stretch Exercises
Stretch exercises prevent injuries and muscle traumas as they improve flexibility. Include stretching as part of everyday physical fitness. It’s good to do stretches before and after exercising. Stretch exercise includes; inner thigh stretch, ankle stretch, and back of leg stretch. As you do the stretch exercises, it is good to be in good athletic pants to be safe and comfortable. It becomes easy to perform stretch exercises with comfortable pants, which help your body be flexible. Stretch exercises also improve joint motions and makes the body strong. Without stretch exercises, the body becomes tight and weak.
- Working the Muscles
Muscle physical fitness involves aerobics and weightlifting. This exercise builds muscles and improves the overall health of a person. It is advisable to work out muscles together as a group as this gives the body time to rest and prevents overtraining. Work out one muscle group per session. Have a day for legs, hands, back, or chest muscles.
This exercise helps to make the bones and muscles strong. This reduces osteoporosis risk and prevents injuries from falls. It as well improves coordination and balance.
- Endurance Exercises
Endurance exercises are also called aerobic, which means “with oxygen,” as oxygen mixes with blood. The form of fitness includes many forms of exercise performed at a moderate level of intensity to maintain an increased heart rate for a long time. They are exercises like brisk walks, jogging, swimming, playing tennis, dancing, cycling, going up and down the stairs, and yard work.
Endurance exercises improve the overall fitness of the body and help in the performance of small tasks. They improve cardiovascular and respiratory systems. Prevent illnesses that come with old age like diabetes, some cancers, and heart diseases.
- Running and Jogging
Both jogging and running are aerobic exercises. As a beginner, it’s good to start with brisk walks and then progress from jogging to running. These two exercises are very popular as physical activities. They are appealing as they do not cost much to do and can be at any time. What differentiates jogging from running is the intensity. Running uses more calories and demands more physical effort from the lungs, heart, and muscles than jogging does. You can join marathons and other races for fun or compete with other athletes.
Running and jogging help the body to build strong muscles and improve respiratory and cardiovascular systems.
- Squats, Sit-ups, and Pushups
Squats are done by the lowering of the hips from a standing position and then standing up again. The ascent and descent flex both the knees and ankles joints.
Sit-ups are abdominal exercises done by lying on the back and lifting the torso. Regular sit-ups strengthen the body and tone muscles.
Pushups are a common form of exercise that involves lowering and lifting the torso using the arms. Pushups are fast, and good exercise for building strength can be done anywhere as they do not need space or equipment. Squats, sit-ups, and pushups make the body strong, build muscles, improve flexibility, posture, balance, coordination, strengthen the diaphragm and reduce the risk of back pain.
Being physically active is very important for the overall health of a person. Physical fitness is also very beneficial to older people. It keeps their body strong, improves immunity, respiratory and cardiovascular systems. They also retain flexibility, balance, and coordination.
You can be creative with your daily physical exercises for 30 minutes. Walking, dancing, walking up and down the stairs and doing physical tasks at home benefit the body.
Before embarking on any strenuous exercises such as weightlifting, be sure to consult your doctor to be certain your body can endure it.