Easy exercises for fitness

Simple and easy exercises which will help you lose weight over the long term:

Jogging

Jogging is an easy and pleasant exercise to lose weight , feel energetic and become healthy.

Bicycling

Bicycling can be a real calorie burner. Riding outside is always enjoyable, but if you are little more time restricted you can invest in a good quality exercise bike.

Walking

Every one can do it easily, because it needs no specific equipment. For this exercise you just need a comfortable pair of shoes. To lose weight,  atleast 40 -60 minutes walk is must.

Dancing

Dancing target your entire body, and is an excellant work out. It's not only good exercise to burn calories but it's also a fun and great stress reliever.

Gardening

Spending time in the garden like weeding, tending vegetables and watering can be a good exercise and it can burn calories.

Hiking

It's a very good exercise and can burn about 350 calories an hour and gives you a good opportunity to spend some quality time outside, seeing nature, or spending time with your family or friends.

Jumping rope

Jumping rope is easy to do, it just need a  jumping rope. You can burn calories quickly by jumping rope, like within 10 minutes ( at moderate pace) you can burn approximately115 calories.

Cleaning house

Get your house tidy and burn your calories, all at the same time.you can burn about 200 calories an hour.

Swimming

Swimming is a top exercise to lose weight especially in summer, you can burn about 800 calories an hour.

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Keep active by walking

Walking is a great form of exercise, especially for people who are overweight and don't particularly like to do push-ups or jumping jacks.

       Some suggestions for people who are overweight and want to begin a walking program:

• To begin, walk for five minutes each day. The second week, walk for eight minutes at a time.

• When you feel comfortable, increase your walks to 11 minutes each.

• Over time, slowly increase the duration of your walks, giving your heart, lungs and legs a good workout.

• Buy a pair of comfortable walking shoes that offer good support. Be sure to replace shoes when they show signs of wear.

• Make your exercise more fun by walking around a shopping  mall or park, or taking a friend with you. 

 

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Why exercise is important for a healthy life?

Exercise is important for a healthy life for many reasons:

It is a stress relief:

 When you are exercising you tend to let go of a lot of the stresses in your life like work, family and so on. If you find that you are getting more and more stressed at home, even at small things, then try and get out for some exercise a bit more often.

It keeps your heart healthy:

 If you have a family history of heart problems then exercise might give you a few extra years. Exercise elevates your heart rate and breathing, all these things help keep your heart healthy. Remember, the heart is a muscle too.

It enhances flexibilit:

Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help"loosen" those muscles, helping you feel more relaxed.

It helps you lose weight:

Of course, exercising on a regular basis will keep your weight under control. This will not only make you look better, but you will feel better about yourself and avoid the problems that can be associated with being overweight.

 

you can prevent osteoporosis:

 

Exercise is a vital part of preventing osteoporosis. This disease is particularly bad and strikes mainly in women so start lifting weights and doing things like yoga, stretching and running.
 

Improves stamina:

Often, we feel tired very fast or are not able to perform an activity as fast as we would like to. This is due to low stamina. With regular exercise the body is trained to use less amount of energy for doing certain amount of work. This also makes the body more efficient in energy management, which in turn helps in increasing stamina. You will also observe, that with regular exercise, the heart rate comes back to resting levels sooner after you have performed a strenuous activity.

Boosts the immune system:

It has been established that moderate exercise helps in strengthening the immune system. This is because it causes physiological changes in the immune system. It has been found out that immune cells - which are responsible for fighting pathogens - circulate quickly through the body during exercising. When we keep on exercising over a period of time, this behavior of immune cells becomes long-lasting, helping in prevention against contagious diseases.

Helps in curing insomnia:

A study conducted by the Northwestern University found that people who were engaged in physical activity were more likely to overcome sleep disorders such as insomnia. Not only does it help you in having a good night's sleep, but it also drastically reduces the accompanying symptoms of sleep disorders like anxiety and depression.

 

 

 

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Benefits of Yoga For Men

Men are aggressive by nature and yoga has been extremely helpful in channelizing their aggression and controlling their in – built obstinacy to a larger extent. Yoga asanas are pretty helpful in giving flexibility to the muscles, improves concentration and increases the blood circulation. Although the benefits of yoga are numerous for men of all ages yet, it is advisable that yoga should always be started under proper supervision so that one can get the most out of it.

Staying Safe While Practicing Yoga

Here are some tips to help you reduce your risk of injury while performing yoga:

            If you are pregnant or have a pre-existing health condition: consult your health care provider before starting a yoga programme. Your health care provider can help you know how to judge what type and level of yoga exercise is safe for you.

          Don’t try learning yoga on your own: Work with an experienced instructor to learn the proper way to perform the exercises and avoid injury.

         Yoga is not a substitute for medical care: yoga offers many health benefits and may even be included as part of some treatment plans. But it’s still important to work closely with your regular health care provider and get proper treatment when you need it

        Know your limits and stay within them: Before beginning any new type of yoga, ask about its physical demand. Find out how strenuous it is. Talk with the instructor and others who do that type of yoga to be sure it’s suitable for you.

       Warm up properly before every session: cold muscles increase your chance of injury.

       Wear proper clothing: wear clothes that allow you to move freely.

       Stay hydrated: That is especially important if you are practicing yoga in a very warm and humid room.

       Pay attention to what your body is telling you: Yoga is not supposed to hurt. If you feel pain, stop. If the pain persists, see your health care provider .stop immediately if you have chest pain, feel dizzy or get overheated. Get immediate medical help if the sensation continues after you stop.

     Yoga is a relaxing experience, so take out a little time for yourself and indulge in yoga for a healthy, stress free life.

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Benefits of Yoga for Women

Women practicing yoga can experience many health and mental benefits. Yoga is especially helpful in alleviating the lower back pain common in women before menstruation, during pregnancy and towards menopause. A regular yoga routine helps in weight loss and has the ability to even out periods and lessen the anxiety and depression common at ‘that time’.

Physical Benefits:

Blood pressure:  Regular yoga practice helps in decreasing high blood pressure.

Pain:   various instances of back pain, chronic pain, neck pain can be relieved with yoga practice.

Heart disease: As yoga relieves stress and decrease blood pressure, there are lesser chances of cardiovascular diseases.

Diabetes: yoga stimulates insulin production and reduces glucose to prevent diabetes.

Metabolism: yoga balances the metabolism which helps in weight loss.

Psychological Benefits:

     Stress reduction: women get stressed out more than men, this is why most physicians advice their patients to practice yoga as it improves concentration and reduces the stress.

Anxiety and depression: yoga controls breathing which reduces anxiety .It also clears all the negative feelings and thoughts from the mind leading to reduction of depression. 

Memory: yoga stimulates better blood pressure circulation especially to the brain, which reduces stress and improves concentration leading to better memory.

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Yoga a Form of Exercise

Yoga is an ancient form of exercise that has contributed in the holistic living of individuals in the most natural and trusted way since centuries. There is a common belief that yoga is only for spiritual elevation and nothing more but the fact is that it is a tool that helps the body, mind and spirit in every sense. Yoga can be a part of anyone’s life during any time, at any age and in any condition.

        Today’s sedentary but stressful lifestyle challenges our health and our well-being. By practicing yoga one can add years of quality to their lives. The benefits of practicing yoga are increased flexibility, reduced stress and anxiety, and greater peace of mind.

For women:

      Women practicing yoga can experience many health and mental benefits. Yoga is especially helpful in alleviating the lower back pain common in women before menstruation, during pregnancy and towards menopause. A regular yoga routine helps in weight loss and has the ability to even out periods and lessen the anxiety and depression common at ‘that time’.

Physical benefits:

Blood pressure:  Regular yoga practice helps in decreasing high blood pressure.

Pain:   various instances of back pain, chronic pain, neck pain can be relieved with yoga practice.

Heart disease: As yoga relieves stress and decrease blood pressure, there are lesser chances of cardiovascular diseases.

Diabetes: yoga stimulates insulin production and reduces glucose to prevent diabetes.

Metabolism: yoga balances the metabolism which helps in weight loss.

Psychological benefits:

     Stress reduction: women get stressed out more than men, this is why most physicians advice their patients to practice yoga as it improves concentration and reduces the stress.

Anxiety and depression: yoga controls breathing which reduces anxiety .It also clears all the negative feelings and thoughts from the mind leading to reduction of depression. 

Memory: yoga stimulates better blood pressure circulation especially to the brain, which reduces stress and improves concentration leading to better memory.

Benefits for men:

      Men are aggressive by nature and yoga has been extremely helpful in channelizing their aggression and controlling their in – built obstinacy to a larger extent. Yoga asanas are pretty helpful in giving flexibility to the muscles, improves concentration and increases the blood circulation. Although the benefits of yoga are numerous for men of all ages yet, it is advisable that yoga should always be started under proper supervision so that one can get the most out of it.

Staying safe while practicing yoga: 

    Here are some tips to help you reduce your risk of injury while performing yoga:

            If you are pregnant or have a pre-existing health condition: consult your health care provider before starting a yoga programme. Your health care provider can help you know how to judge what type and level of yoga exercise is safe for you.

          Don’t try learning yoga on your own: Work with an experienced instructor to learn the proper way to perform the exercises and avoid injury.

         Yoga is not a substitute for medical care: yoga offers many health benefits and may even be included as part of some treatment plans. But it’s still important to work closely with your regular health care provider and get proper treatment when you need it

        Know your limits and stay within them: Before beginning any new type of yoga, ask about its physical demand. Find out how strenuous it is. Talk with the instructor and others who do that type of yoga to be sure it’s suitable for you.

       Warm up properly before every session: cold muscles increase your chance of injury.

       Wear proper clothing: wear clothes that allow you to move freely.

       Stay hydrated: That is especially important if you are practicing yoga in a very warm and humid room.

       Pay attention to what your body is telling you: Yoga is not supposed to hurt. If you feel pain, stop. If the pain persists, see your health care provider .stop immediately if you have chest pain, feel dizzy or get overheated. Get immediate medical help if the sensation continues after you stop.

     Yoga is a relaxing experience, so take out a little time for yourself and indulge in yoga for a healthy, stress free life.

Read more »