Why do I need to do Exercise?
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What's Right for Me?

Many of us find it difficult to stick to some form of exercise; others don’t know where to start. One of the biggest reasons people drop an exercise program is lack of interest. Experts say the key to taking up or keeping to any form of physical activity is to have fun. Get off the couch and enjoy getting fit by trying tons of different sports and activities to see which one inspires you.

It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym, and doctor. He or she can get you started on a program that's right for you and your level of fitness. To improve your quality of life there are many Ways to increase physical activity like walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.  

Process of Exercise

How much exercise do I need?

  • A good goal is to exercise 5 times a week for at least 30 minutes each time.
  • However, most people need to start gradually. Start by exercising 2 or 3 times a week for 20 minutes at a time.
  • Once you feel comfortable, slowly increase the amount of time and the number of days a week that you exercise.

Track your progress

Keep a record of your workouts to track your progress. Write down how long you exercised and what you did. Free 

  • websites are available to track your progress, as well as apps for smartphones.

Find an exercise partner

  • Do you like to work out alone and on your own schedule? If so, solo sports like running, biking, or snowboarding could be for you.
  • Working out with a friend is more fun than working out alone. An exercise buddy can keep you motivated when you don’t feel like exercising. Shared motivation and companionship that comes from being part of a team? School sports, intramural leagues, club teams, and pick-up games are great ways to stay active with others.

Aerobic Exercise

  1. Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.
  2. If you play team sports, you're probably getting at least 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are basketball, soccer, lacrosse, hockey, and rowing.
  3. But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly. 

Strength Training

  1. Strong muscles are also a plus because they support your joints and help prevent injuries. Muscle also use more energy than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.
  2. You don't have to lift weights to make your muscles and bones stronger. Different types of exercise strengthen different muscle groups, for example:
  • For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.
  • For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.
  • For abdominal and core strength, you can't beat rowing, yoga or pilates, planks and crunches.

Flexibility Training

  1. Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily.
  2. Some activities, like dance or martial arts, require great flexibility. But increased flexibility also can help people perform better at other sports, such as soccer or lacrosse.
  3. Sports and activities that encourage flexibility are easy to find. Martial arts like karate, ballet, gymnastics, and yoga are good choices. Stretching after your workout will also help you improve your flexibility.

A healthier state of mind 

  • Exercise may block negative thoughts or distract you from daily worries. 
  • Exercising with others provides an opportunity for increased social contact. 
  • Increased fitness may lift your mood and improve your sleep patterns. 
  • Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.  

See your doctor first, if

  1. You are aged over 45 years 
  2. Physical activity causes pain in your chest 
  3. You often faint or have spells of severe dizziness 
  4. Moderate physical activity makes you very breathless 
  5. You are at a higher risk of heart disease 
  6. You think you might have heart disease or you have heart problems 
  7. You are pregnant. 

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. 

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Why do I need to do Exercise?

Why do I need to do Exercise?