Health is wealth, as the saying goes and it is important to make an effort to maintain a healthy body. Nowadays, different health exercise information is everywhere for people who want to maintain a fit and healthy body. Many people are looking for healthy exercise tips that are right for their lifestyle because some health and fitness tips that are appropriate for others may not be effective for you.

All doctors will tell us that exercise is very important in ensuring a healthy lifestyle, and many of us would agree that we need to do some sort of exercise to keep our bodies healthy. Unfortunately, we can be easily confused by the many types of exercise programs, training regimens, and various exercise gurus promoting their own philosophies. Enough Exercise

We get so caught up in all of these choices that we don’t know which is the correct path to choose. Who is right? Would it be better to go to the gym for two hours a day, or is buying gym equipment for the home the way to go? With all the various exercise machines being advertised, which of these actually work, and which provide the best results?

Before even answering these questions,

Do we actually know why we need exercise? What is the best way to exercise? Is cardiovascular training better than resistance training or is there another way to exercise that we aren’t even aware of? For many of us the most important questions are, how much exercise do we need to get on a daily basis and how do our bodies react to this exertion?

If you lead a sedentary life, increasing your physical activity will help reduce anxiety and depression, whether you are overweight or not. Mental and emotional stress, cardiovascular diseases, diabetes, and more can plague even those who are slim and trim.

How do you know if you are active enough?

• You are pronounced sedentary if you do not exercise or engage in some vigorous activity for at least 30 minutes three times a week.
• Do not move from place to place while engaging in leisure activities.
• Rarely walk more than 100 yards during the course of a day.
• if you remain seated most of your waking hours; or have a job that requires little or no physical activity.

 

So if you are part of the sedentary population, you need to start now and set realistic goals for your exercise program. “Start by adding a few minutes of increased activity to your day, and work up to 30 minutes most, and preferably all, days of the week.”

Here’re Some Benefits of Exercise:

Exercise is fundamental to losing weight. Without exercise, your body cannot burn calories but that isn’t the only benefit we get from exercise. Here are several benefits of exercise you may not have thought of:

Exercise, 

• Gets our hearts pumping and that keeps us healthy. Our heart is a muscle and needs exercise on a regular basis to stay in shape.
• When done consistently has been proven to reduce the stress levels in our bodies. When you exercise your brain releases chemicals that make you feel good and that is a powerful tool to help you reach your goals.
• It is responsible for benefits we are not even aware of such as improving memory, increasing bone density, increased flexibility, and a general increase in the quality of your life.
• Has been linked to a longer life so exercise and enjoy every day.
• Strengthens your immune system. Exercise promotes a good night’s sleep. It has been proven that sleeping undisturbed through the night is an important key to losing weight.
• Will increase your strength and endurance.

 

The Benefits,

of exercise are numerous and exercise is an important part of a healthy life. Science and medicine now realize just how important exercise is in keeping us healthy and allowing us to live longer. Take advantage of every opportunity to get out and move, go for a walk, rake your yard, or even do some stretching exercises.

When you begin to exercise your body will respond because that is how it has learned to survive for millions of years. Your body wants to work efficiently so give it every opportunity to fulfill its mission, so exercise, eat right, and enjoy life.

Learn More About The Dangers of Inactivity. No One is Immune:

Many things happen to the body when it doesn’t get enough exercise. Unfortunately, it goes way beyond gaining weight. It’s important to remember that even a little bit of exercise is better than no exercise at all.

1. Energy Levels:

Mitochondria are energy-producing structures, which live in the cells of body tissues, organs, and muscles. These amazing little structures need carbohydrates and oxygen to work properly. Since mitochondria are required for all bodily functions and movement, you definitely can’t live without them.

Mitochondria levels drop when your heart isn’t working at its full potential and your oxygen levels are diminished, due to lack of exercise. Fatigue occurs when energy production is slowed down and the body requires the same amount of energy to get work done.

2. Bone Issues:

• Bones love a workout, almost as much as they love calcium.
• The lack of weight-bearing exercise causes bones to lose density and the ability to properly store calcium.
• Less calcium in your bones means more of a mineral build up in organs such as your kidneys, the cause of kidney stones.
• If the period of inactivity is long enough bones eventually began to weaken.
• This oftentimes results in osteoporosis, which leads to a much higher risk of painful bone fractures.

 

It is, however, important not to confuse a steady and balanced exercise program to exercises that involve high-stress-repetitive movements that place abnormal stress on your joints, which can trigger secondary osteoarthritis.

Arthritis and Exercise:

• Exercise encourages the flow of synovial fluid into and out of the cartilage Synovial fluid lubricates and nourishes cartilage and is believed to slow the progression of osteoarthritis.
• The constant movement of liquid into and out of the spongy cartilage keeps the cartilage moist, healthy, and well-nourished.
• Lack of exercise reduces the flow of the liquid, which then stops nutrients from getting to the cartilage cells.
• Exercise strengthens the supporting muscles, tendons, and ligaments, increasing the range of motion, shock absorption, and flexibility of joints
• Strong, well-toned muscles, tendons, and ligaments lessen the stress on your joints by absorbing the shock and can help to reduce further joint deterioration.
• Regular exercise will help to increase your flexibility and to reduce inflammation. In addition, you will be able to maintain a healthy weight, thus putting less strain on your joints.

 

3. Muscle Problems:

• Just like bones, muscles benefit from a good workout.
• One of the first signs of being out of shape, due to inactivity, is the loss of strength and muscle tone.
• When muscles are idle, blood flow slows down and the exchange of waste products and nutrients decreases.
• Less mitochondria result in a lack of muscle coordination.
• Without exercise, the “electrical” connection between your nerves and muscles is sporadic at best.

How Does This Affect You?

You’ll typically find it more difficult to move around with the agility that you once could. It can also mean decreased strength and an increased risk of muscle injury, because of shrinking muscle mass.

4. Heart-Related Difficulties:

Whatever your age, it’s important to keep your heart as healthy as possible. Even though your heart muscle is different from your skeletal muscles, the same health-related principles apply.

Without proper exercise, the heart muscle shrinks. This makes it difficult to adequately distribute blood throughout the body and causes the heart to work much harder to get the blood to where it actually needs to go, especially in your hands and feet.

Sluggish blood flow can lead to plaque formation in the blood vessels. This, in turn, sometimes causes high blood pressure, dizziness, and circulation problems. All of these conditions are potentially dangerous if left untreated.

5. Inactivity Increases The Risk of Disease:

A lifestyle lived without enough proper exercise is now considered as dangerous a health risk as smoking. The less you exercise the more likely you are to end up with a chronic ‘lifestyle disease’ such as heart disease, cancer, or diabetes or at least 50 others and die younger.

6. Your Metabolism (Your Body’s Engine) Will Slow:

After our mid 20’s we slowly but surely begin to lose muscle tissue from our body at the rate of one-half pound per year. And, since muscle tissue is highly active tissue (it burns the most calories), every pound of muscle tissue lost lowers your metabolism and increases the likelihood of you becoming overweight.

The strength training exercise is the only way to stop this. You can even rebuild lost muscle tissue and reactivate your metabolic engine.

Important Tips:

Here are the most important tips that anyone needs to know that is using exercise to get into shape:

1. Don’t Overdo The Exercises:

You want to be smart about the types of exercises you do and the length of time that you do them. It is always a good idea to take the time to do your homework on this to help you set up the right exercise routine for you. If you need help with this, you can always talk to a professional trainer.

2. Eat Healthy Foods:

When you are exercising, it is very important that you are putting the right foods into your mouth. You want to be sure that you are eating vegetables, fruits, whole grains, and meats that don’t have a lot of fat such as, chicken, turkey, and fish. Again, you can do your research to be sure on the diet that is best for the exercise routine you are doing.

3. Get Plenty of Sleep:

You have to give your body time to rest because not getting enough rest can counteract the exercising you do. Always make sure you sleep at least 7 to 8 hours a night. This will give your body time to rest from the workout so it can function its best.

4. Always Allow Your Body a Cool-Down Period:

When you have worked out, you have to provide a cool-down period for your body. The best way to do this is to take a brisk walk. The cooldown time only needs to be for 5 to 10 minutes, but it is necessary for your muscles not to become sore and stiff the next day.

5. Drink Plenty of Water:

When you are exercising, you have to make sure that you drink plenty of water. Your body needs water in order to stay healthy.

Tips to Help You Get More Exercise Every Day:

Make a list of activities that will fit in with your level of fitness and ensure that you pick those activities that you will enjoy doing. This will encourage you to look forward to doing those activities.

 Whenever you can, walk or bike to your destination. If you live in relatively close proximity to work, make a commitment to walk or bike there at least a few times per week. When out running errands around town, opt for foot power over gas power to get to the bank, post office, or store. You will be amazed at what a difference this simple change can make.

4. Take Your Dog For A Walk:

Dogs are furry little exercise machines that are often overlooked. Not only will walking your dog get you up and moving, but it will also benefit your pooch. Both of you will look better, feel better, and have more energy.

5. Make a Habit to Use The Stairs Instead of The Elevator:

When you are standing still, being carried from floor to floor you are getting no form of exercise what-so-ever. The simple act of climbing stairs benefits the body in a number of ways.

Your heart rate will become elevated, your leg muscles will firm up, and you will build stamina. Even if you cannot climb all the stairs you need to get to your destination, climb as many as you can and gradually increase your goal every day.

6. Clean Your House:

Not only is having a clean house healthy, but the act of getting it clean can also provide a wonderful workout. Mopping, vacuuming, and scrubbing works for many different muscle groups. Working outside around your house by raking, shoveling, and mowing the lawn (with a push mower) can provide a total body workout.

7. Make Some Tracks at Break Time:

Rather than just sitting at your desk, munching on a snack, get up and get moving. Getting outside, or even taking a walk around different floors of your office building, is a great way to work extra exercise into your day.

You can even try using a copy machine or bathroom on a different floor so that you have to walk a longer distance to get there. Not only will this help you to get moving, but it can also be a great stress reduction tool.

The Bottom Line:

As you can see, inactivity causes havoc and damage to your body. This is especially true for individuals who already deal with chronic conditions because it typically only makes things worse. In many cases, periods of inactivity are inevitable. But, the sooner you can participate in even a light exercise regimen, the better off your mind and your body will be.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”