Fitness is key to good health. But we tend to limit ourselves to one or two types of activity. People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness may be ignored. In reality, we should all be doing aerobics, stretching, strengthening, and balance exercises. Here, we list what you need to know about each exercise type and offer examples to try.
FITNESS EXERCISE GUIDELINES:
A. Health-related components of Physical Fitness :
There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance. A well-balanced exercise program should include activities that address all of the health-related components of fitness. Aerobic activities develop cardiorespiratory endurance and burn calories to aid in achieving a healthy body composition. Muscle-strengthening activities develop muscular strength and endurance and assist with the development of a healthy body composition.
B. Aerobic Activities.
According to the Centers for Disease Control, adults should perform 2 hours and 30 minutes (150 minutes) per week of moderate-intensity aerobic activity.
Aerobic activity should be performed for at least 10 minutes at a time and spread throughout the week.
For greater health benefits, 5 hours (300 minutes) per week at a moderateintensity level or 2 hours and 30 minutes (150 minutes) at a vigorous-intensity level or an equivalent mix of both is recommended.
A. Examples of moderate-intensity physical activities.
(1) Walking briskly (about 3 miles per hour or faster but not race walking).
(2) Water aerobics.
(3) Bicycling, riding less than 10 mph.
(4) Tennis (doubles).
(5) Ballroom dancing.
(6) General gardening.
B. Examples of vigorous-intensity physical activities.
(1) Race walking, jogging, and running.
(2) Bicycling 10 mph or faster.
(3) Swimming laps.
(4) Aerobic dancing.
(5) Jumping rope.
(6) Heavy gardening (continuous digging or hoeing with heart rate increases).
(7) Hiking uphill or with a heavy backpack.
C. Muscle-Strengthening Activities.
(1) Muscle-strengthening activities should be performed on 2 or more days per week.
(2) Muscle-strengthening activities do not count toward the aerobic activity total.
(3) All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms.
(4) Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set.
(5) Examples: Lifting weights, working with resistance bands, or doing exercises that use body weight for resistance (e.g., push-ups, sit-ups, etc.).
D. Flexibility.
(1) Each time you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the major muscle groups.
(2) Hold stretches for 10 to 30 seconds and repeat each stretch 3 to 4 times.
You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more?
What are the mental health benefits of exercise?
Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.
Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course.
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you'll get a bigger benefit if you pay attention instead of zoning out.
Ever noticed how your body feels when you're under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination.
Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood.
Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma.
Even if you’re not suffering from a mental health problem, regular physical activity can still offer a welcome boost to your mood, outlook, and mental well-being.
-Exercise can help provide:
-Sharper memory and thinking.
-Higher self-esteem.
-Better sleep.
-More energy.
-Stronger resilience.
Even when you know that exercise will help you feel better, taking that first step is still easier said than done.
Here are some common barriers and how you can get past them.
-Feeling exhausted.
-Feeling overwhelmed.
-Feeling hopeless.
-Feeling bad about yourself.
-Feeling pain.
Conclusion: Health is the most important thing that a person should take care of. Leading a healthy lifestyle leads to happiness, success and achievements.
Our health depends upon several factors such as food, pollution, regular sleeping habits, fresh air, water, sunlight, and healthy mental condition. Morning walks and physical exercises are very helpful for ensuring the fitness of our mind and body.