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Be Active - Keep Your Body Healthy
Be Active - Keep Your Body HealthyBy Jude C Wright
When you are physically active, your body will become more fit and will look fantastic. Exercise is extremely important to keep your body healthy. It becomes even more important as we get older. Physical activity promotes health and helps reduce your risk of disease. It lowers your risk of heart disease and obesity; helps your bones stay healthy and strengthens muscles and joints. Exercise is also important for your mental health by improving memory and concentration.
Physical activity reduces the risk of diabetes and colon cancer, and helps to lower high blood pressure. It helps to improve mood swings and instills confidence. And, that's just the tip of the iceberg. Already, you can see how important it is to keep your body moving.
More and more people are becoming more active. This lifestyle choice is keeping mortality rates at a lower level. Estimates show that 40% of women in the United States are now engaged in some type of regular exercise. If you're one of them, keep up the good work! If not...get moving!
How much exercise is needed?
You don't have to be an all-star athlete to get healthy benefits from exercise. It takes a smaller amount of activity that you'd think to keep your body healthy. So, if you're not exercising because you don't have enough time for long workouts, find another excuse! You only need to exercise for 30 minutes three times a week. And, it doesn't have to be all at one time. You can break it down to 10 minute workouts several times a day.
You also don't need to go to a gym or have fancy equipment for exercise to be effective. Go for a walk or ride your bicycle. Play tag with the kids. Just start moving. I don't believe a "formal" exercise program is necessary as long as you're active. Gardening, walking, climbing stairs, swimming and jogging can all improve your health. For beginners,5 to 10 minutes of exercise a few times a week is a good place to start.
There are three types of exercise.
A complete fitness program includes three different types of exercise according to the American Council of Exercise.
1. Aerobic exercise uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. The exercise has to be for a long enough period to get the heart and lungs pumping blood and oxygen throughout the body. Dancing, swimming and running are all aerobic activities.
2. Muscular strength and endurance conditioning includes the use of weights or weight lifting. All major muscle groups (arms, chest, back, stomach, hips and legs) are used. These types of weight-bearing exercises are especially important for strengthening bones and preventing the development of osteoporosis. Walking is considered a weight-bearing exercise as well as an aerobic exercise, so you get "two for one" just by taking a walk!
3. Flexibility means stretching that involves all major muscle groups. You should stretch your muscles before and after each aerobic activity to warm up (and cool down) your muscles. This helps prevent painful cramping.
If you haven't been physically active for a while, start out slow and work your way up to more vigorous exercises. You can prevent injuries by taking this precaution. But, DO start moving! The sooner you start, the sooner you will see results.
Jude Wright is the owner of DietersCookbook.com Stop by for more tips on weight loss and exercise and find low fat or adipose tissue recipes to try.
,Keeping Physically Fit
Keeping Physically FitBy Helen Cox
By maintaining a regular exercise programme and ensuring that you are keeping physically fit you can prevent major illness such as heart disease, diabetes and even cancer; however despite all of the advantages that exercise can bring you about two in three men and three in four women do less than 30 minutes moderate intensity activity at least five days a week.
The main excuse that people often give for failing to achieve 30 minutes of exercise five days a week is that they don't have time when in reality it is possible to achieve your 30 minutes at least five times a week target by making fairly simple changes to your everyday routine without joining the gym. Some examples of the ways in which this can be done are as follows:
Walking up stairs in place of using lifts
Walking up moving escalators
Walking in place of driving for short journeys
Doing the housework at a faster pace
DIY and gardening
Taking a regular form of exercise has many different benefits; not only is it one of the greatest ways of controlling your weight it can also promote healthy blood sugar and lower high blood pressure, both of which can reduce the risk of heart disease. Exercise can also boost your immune system and your self confidence. It is an essential part of a healthy lifestyle and helps to maintain overall fitness.
Studies have shown that being physically unfit is just as dangerous as smoking when it comes to lowering life expectancy. It has also been claimed that you are likely to live longer and enjoy a better quality of life if you partake in regular exercise. The health benefits that you will start to see when you undertake exercise are endless.
A physical exerciseis any bodily activity that enhances or maintains physical fitness and overall health. Some examples of the most fashionable forms of exercise include walking, jogging, cycling, running, weight training, yoga/pilates and dance and aerobics. It is important that when taking up a form of exercise that you choose one that most reflects your interests and is one that you will be able to perform for 30 minutes, five days a week.
Before you start your exercise regime it is important that you do the correct warm up and cool down exercises. It is highly important that you warm up before you start exercising as it gets your blood pumping to your muscles, which will make them more responsive. It also lowers the risk of your muscles pulling and straining. For a good warm up you should spend about five to ten minutes doing some light to moderate aerobic exercises; only when you have done this should you start stretching and then move on to performing your exercise. It is also important to warm down after exercise. Like warming up, spend at least five to ten minutes after your work out doing gentle exercises until your heart rate returns to normal.
Whatever exercise you undertake just make sure you do it in a safe manner by using the correct equipment.
Helen is the web master of Medicalley, professionals providing you with all your Health Information and Advice
Please feel free to republish this article provided a working hyperlink remains to our site
,Exercise Questions Answered - Diabetes
Exercise Questions Answered - DiabetesBy Jeanna Rhoulhac
Q. What are the advantages of exercise?
A. For people with diabetes, the advantages of exercise are blood glucose level improvements, stress reduction, increased energy, weight control, and for those who participate in regular physical activity, which includes moderate aerobic exercise, there will be a reduction in cardiovascular disease risk.
Q. How do I begin an exercise or workout program?
A. Schedule a physical exam with your physician before beginning your exercise activities. This is especially and particulary important if you have not been active recently. An EKG or ECG test (electrocardiogram) may be suggested by your doctor along with a graded exercise test to evaluate how exercise may effect your heart. Ask your doctor what types of exercise are greatest for you.For any suggested exercise program, remember to begin slowly and safely, and gradually increase your physical activity level over time.
Q. What is an exercise or workout goal?
A. Remember to discuss with your doctor how often to exercise, and what level of intensity at which you shoudl perform. Begin any exercise program with a slow, steady pace. Try to be active for at least 20 minutes in the beginning. You can steadily increase the time period for exercise over an eight (8) week period.Research has proven that weight lifting (anaerobic exercise) may benefit people with diabetes. This type of exercise is known as "resistance training." Lifting heavy weights may not be helpful for persons with certain diabetes (A disease in which the body cannot produce insulin or cannot use insulin to its full potential. It is characterized by high blood glucose levels.) complications, so always comply with your physician's recommendations.
Q. What are the different types of exercise?
A. There are two main types of exercise, anaerobic and aerobic exercise. Anaerobic exercise involves lifting weights or using exercise bands. Activity usually lasts for a shorter duration and involves intense activity done in short bursts. Anaerobic exercise is commonly known as "resistance training" and the goal is to build muscle and increase strength. Aerobic exercise works the large muscle groups in the arms and legs. Examples of this include: jogging, brisk walking, swimming, biking, dancing, biking and rowing. Aerobic exercise gradually increases the heart and breathing rates. Aerobic exercise is usually suggested for most diabetic patients because of the proven benefits to the cardiovascular system (heart, lungs, and blood vessels).
Q. What if I have had a sedentary lifestyle?
A. You will improve your overall health by increasing your activity level. Take advantage of any opportunity to bend and stretch as much as possible during the day.To make your day more active, here are some simple tips to get ready, get set, and get moving: