While exercise routine can be flexible and personal, not exercising at all can be detrimental to health. Not only does it help a person to stay physically active and healthy, exercising also ensures their mental well-being which, in the pandemic, has been prioritised.
We have seen and heard many conversations around the immediate effects of exercise, but the lesser-known fact is it can help us fight off bacteria, viruses, and other disease-causing agents. An exercise routine can remove the bacteria from our internal airways, increase antibodies and make them more robust, improve blood flow, and reduce stress hormones like cortisol, adrenaline.
Moderate but consistent and regular exercise can do wonders for the body. Locomotion and movement are essential. Along with helping in terms of immunity, they reduce inflammation in the body, decrease blood sugar levels, help in maintaining a healthy weight, ward off lifestyle diseases, thus promoting longevity.
The most effective fitness activities include heavy and fast-paced walking, cycling, and running. These are sufficient to bring in more immune cells into circulation.
But what happens when no exercising happens at all?
No exercise will lead to a weaker immune system and make our bodies more susceptible to different types of infections. Apart from affecting our immune system, it will also increase the chances of obesity, cardiovascular ailments, diabetes, and other non-communicable diseases.
Don’t force your body to perform high-intensity workouts right from day 1, or if you’ve just recovered from sickness. Exercise within your constraints. The best way to track your fitness would be to keep a check on the number of steps you’ve walked.
What about genetic traits for fitness?
Sometimes it may be the case that our body does not respond well to exercise, and that is because of genes.
Some people get easily fatigued from mild workouts, and some gain weight despite a strenuous fitness regime. Every individual has a different response for various forms of exercise and sports which is in part dependent on the genes. Understanding your genetic blueprint can help you lay out a fitness plan best suited to your body.
You can find out the impact of exercise on your weight and various other physiological processes like:
– Blood pressure response to exercise
– HDL cholesterol levels with exercise
– Insulin sensitivity with exercise
– Hand grip strength
– Weight loss with exercise
Know what aerobic exercise does to your health
Aerobic include activities of cardio like brisk walking, swimming, running, or cycling.By definition aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.Aerobic exercise helps in keeping your heart, lungs, and circulatory system healthy.
Aerobic activity can help you:
- Keeps excess pounds at bay
- Wards off viral illnesses
- Reduce your health risks
- Increases your stamina,fitness and strength
- Manages chronic conditions
- Strengthens your heart
- Keeps your arteries clear
- Boost your mood
- Stay active and independent as you age
- Keeps your mind sharp
Examples of aerobic exercises:
- Using an elliptical trainer
- Jumping rope
- Performing high impact routines or step aerobics
Stretching exercise: Types and benefits of stretching
Stretching keeps the muscle flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joint, without it , the muscle shorten and become tight. Then , when you call on the muscle for activity, they are weak an unable to extend all the way that puts you at risk for joint pain, strains and muscle damage.
Types of stretching:
- Active stretching
- Passive stretching
- Dynamic stretching
- PNF stretching
- Ballistic stretching
- Isometric stretching
- Static stretching
Benefits of stretching:
- Decreases muscle stiffness and increases range of motion
- May reduce your risk of injury
- Helps relieve post-exercise aches and pains
- Improves posture
- Helps reduce or manage stress
- Reduce muscular tension and enhance muscular relaxation
- Improves mechanical efficiency an overall functional performance
- Prepares the body for the stress of exercise
- Promotes circulation
- Decreases the risk of low-back pain
Sore Muscles? Here is how you can prevent them!
Do you love working out but worried about sore muscles? Well, you are not alone because that is how exercise functions. The best way we can deal this is by preventing sore muscles. But wondering how? Leave that to us!
In order to make you fall in love with the exercise even more, we have come up with this piece that helps you to learn different ways to prevent them. Read on.
- Stay hydrated: Drink as much as water possible because it flushes toxins out of the body, transports nutrients into the cells and helps regulate the body’s internal temperature.
- Get enough sleep: Because this will help your body to recover from everyday activities
- Take an epsom salt bath: Epsom salt soaks are great for supporting your muscles and boosting exercise performance, as epsom salt contains high levels of magnesium.
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