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Working Out For Better Health

A regular exercise routine is one of the most effective ways to improve your physical and mental health. Having a workout routine also prevents chronic disease and extends your life.

Our bodies are meant to move. Physical activity ensures that your body stays in top shape. But staying motivated enough to stick to an exercise program is easier said than done. Learning more about how to exercise can help you stick to your fitness goals.

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HOW CAN WORKING OUT HELP YOU WITH YOUR FITNESS JOURNEY ?

There are two major types of exercise essential for physical well-being and mental health.

AEROBIC EXERCISE

It includes moderate-intensity exercise that trains your heart and lungs. It allows for better oxygen and nutrient supply for your body. Cardiovascular exercises make you breathe deeper and faster and increase your heart rate. Some benefits of cardiovascular exercise include:

Avoid high blood pressure
Improves your metabolism
Elevate your endurance
Prevent heart disease

The thing is, even mild or moderate-intensity aerobic activity can make an impact on your health. That's how powerful the benefits of exercise are.

ANAEROBIC EXERCISE

The other major workout type involves strength training exercises. Anaerobic exercises improve your strength and mobility. It also helps you avoid accidents. These activities could include:

Resistance training. It challenges the various muscle groups in your body. Doing so promotes muscle growth, allowing them to grow stronger.

Weight training. Lifting weights makes your heart rate rise. It improves blood circulation to feed your muscles. You can also make use of your own body weight.

Calisthenics. These are rhythmic exercises that are meant to exercise large muscle groups. Minimal equipment is needed.

Free body movements. It involves moving your body freely, such as yoga and pushups.

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THE BENEFITS OF BOTH

Both exercise types target different organ systems and have complementary health benefits. So an exercise program should include both. Engaging in both types of physical activity should help you reap many health benefits, such as:

lose weight
better body composition
improved energy levels
more muscle mass
better brain health
healthier cardiovascular system
better blood pressure
lower risk of digestive and kidney diseases

What's important is that you exercise regularly, whether it's high, low, or moderate intensity activity.

According to the CDC, "Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better."

WHAT ARE THE BASIC PRINCIPLES OF AN EXERCISE ROUTINE ?

Any fitness routine should provide you with adequate and varied physical activity. The activities must also be tailored to your current fitness level. A new workout routine can be challenging, especially for beginners. As such, good workout plans start off with basic movements. From there, it’ll progress to more difficult exercises as you gain skill and strength.

HOW A TRAINER CAN HELP

It’s possible to get good results from exercise without a certified personal trainer. But there are several benefits to getting one. A personal trainer can:

accelerate your progress.
protect you from injury.
help you stay motivated.
check your form and spot any imbalances or weaknesses
adjust your exercise routine accordingly

Physical activity guidelines are important. An exercise program should teach standardized techniques for major exercises. A fitness program should also be flexible. With that, you’re free to choose either morning or evening workouts.

ARE THERE TIPS FOR STARTING AN EXERCISE PROGRAM ?

Starting with a fitness program starts with assessing your current fitness level. Make sure to test your endurance, strength, and flexibility. It allows a complete picture of your bodily health.

BE MINDFUL OF DURATION

Choose an exercise plan that gives you at least 150 minutes of moderate exercise. Or you could opt for 75 minutes of intense physical activity per week. These thresholds ensure you’ll receive the most benefits from your workouts. You should also ensure your strength training exercises target all major muscle groups per week.

WORK WITH TRAINERS

Work with a physical trainer who’ll help you design your optimal workout plan. Some things that a physical trainer can do for you include:

Suggest exercises per week that gradually increase in difficulty
Give advice on ergonomics to ensure proper form
Recommend exercises based on the tools you can access (e.g. stationary bike, workout clothes, fitness apps)

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HOW MUCH EXERCISE DO YOU NEED PER WEEK ?

Per Harvard, "How much exercise you should be getting depends on several factors, including your current level of fitness, your fitness goals, the types of exercise you’re planning to do, and whether you have deficits in such areas as strength, flexibility or balance."

To maintain good health, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, plus muscle-strengthening activities on 2 or more days per week.

CHOOSE FITNESS ACTIVITIES YOU FIND FUN AND REWARDING

According to Harvard, "Exercise 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."

MIXING EXERCISES

Choosing fitness activities that are both fun and rewarding is key to maintaining a consistent exercise routine. Here are some ideas to consider for your exercise mix:

Dancing: From Zumba to ballet to hip-hop, dancing is a fun way to burn calories and improve flexibility.

Hiking: Enjoy nature while working out. Hiking provides both a cardiovascular workout and mental relaxation.

Cycling: Whether it's road cycling, mountain biking, or spinning classes, cycling is great for cardiovascular health and leg strength.

Swimming: A low-impact exercise that works the whole body, swimming is ideal for all fitness levels and ages.

Team Sports: Sports like soccer, basketball, volleyball, or ultimate frisbee are fun ways to stay active and social.

Yoga or Pilates: These activities improve flexibility, core strength, and stress management. They can even be considered balance exercises.

Martial Arts: From karate to kickboxing, martial arts are a great way to improve strength, flexibility, and discipline.

Rock Climbing: Indoor or outdoor rock climbing challenges your strength, endurance, and problem-solving skills.

Group Fitness Classes: These can range from aerobics to boot camps, offering variety and a supportive community.

Running or Jogging: A simple way to get started with exercise, requiring minimal equipment and providing a sense of freedom and accomplishment.

FINDING WHAT FITS YOU

The key is to find activities that you look forward to doing, which makes it easier to stick with your fitness goals. Mixing different types of activities can also keep your exercise routine interesting and cover various aspects of fitness, such as strength, endurance, flexibility, and balance.

DON'T BE AFRAID TO START WORKING OUT

Starting to exercise might feel daunting at first, but it's a journey worth embarking on for both your physical and mental well-being. Begin with small, manageable steps and choose activities that you genuinely enjoy. Setting realistic goals and incorporating exercise into your routine can make it more approachable.

Remember, it's okay to start slow and gradually increase the intensity and duration of your workouts. Celebrate your progress along the way and be patient with yourself. The benefits of regular exercise extend far beyond the immediate effects, enhancing your overall quality of life.

CONCLUSION

Make sure you receive enough nutrients to support your body during exercise. You can do this by checking out our Organic Greens Superfood Powder. Just take it from Ealine Ramos! According to her, "Wow! Organic Greens 365 has given me an incredible energy boost after taking it for just a week. Tastes great! I highly recommend this greens powder for anybody who takes their health seriously."

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FREQUENTLY ASKED QUESTIONS

Regular exercise improves cardiovascular health, boosts mood, enhances energy levels, and reduces the risk of chronic diseases like diabetes and heart disease.

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days.

Yes, exercise releases endorphins, reduces stress hormones, improves mood, and promotes relaxation, leading to better mental well-being and stress relief.

Exercise burns calories, increases metabolism, builds muscle mass, and improves body composition, supporting weight loss or weight maintenance when combined with a balanced diet.

Yes, various exercises can target specific health goals, such as aerobic exercises for cardiovascular health, strength training for muscle strength, flexibility exercises for mobility, and balance exercises for stability and fall prevention.