Your Dashboard Tools

it's 08 Oct, 2022 8:06 am

General Health exercise

Exercise Summary

The following was published by Harvard Health Publishing:

5 of the best exercises you can ever do

Main Activity

Take action

If you’re not an athlete or serious exerciser — and you just want to work out for your health or to fit in your clothes better — the gym scene can be intimidating and overwhelming. What are the best exercises for me? How will I find the time?

Just having to walk by treadmills, stationary bikes, and weight machines can be enough to make you head straight back home to the couch.

Yet some of the best physical activities for your body don’t require the gym or ask you to get fit enough to run a marathon. These “workouts” can do wonders for your health. They’ll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss.

No matter your age or fitness level, these activities are some of the best exercises you can do and will help you get in shape and lower your risk for disease:

1. Swimming
You might call swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. “Swimming is good for individuals with arthritis because it’s less weight-bearing,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School.

Research has found that swimming can also improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

2. Tai chi
This Chinese martial art that combines movement and relaxation is good for both body and mind. In fact, it’s been called “meditation in motion.” Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. Because the classes are offered at various levels, tai chi is accessible — and valuable — for people of all ages and fitness levels. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” Dr. Lee says.

Take a class to help you get started and learn the proper form. You can find tai chi programs at your local YMCA, health club, community center, or senior center.

3. Strength training
If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won’t bulk up your muscles, but it will keep them strong. “If you don’t use muscles, they will lose their strength over time,” Dr. Lee says.

Muscle also helps burn calories. “The more muscle you have, the more calories you burn, so it’s easier to maintain your weight,” says Dr. Lee. Similar to other exercise, strength training may also help preserve brain function in later years.

Before starting a weight training program, be sure to learn the proper form. Start light, with just one or two pounds. You should be able to lift the weights 10 times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight.

4. Walking
Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.

All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to 15 minutes at a time. Over time, you can start to walk farther and faster, until you’re walking for 30 to 60 minutes on most days of the week.

5. Kegel exercises
These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing urine or gas. Hold the contraction for two or three seconds, then release. Make sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day.

Many of the things we do for fun (and work) count as exercise. Raking the yard counts as physical activity. So does ballroom dancing and playing with your kids or grandkids. As long as you’re doing some form of aerobic exercise for at least 30 minutes a day, and you include two days of strength training a week, you can consider yourself an “active” person.

We suggest a frequency of: each day
and it could last 1
hours

Video

Title

Summary

Play

Exercise, Nutrition, and Health: Keeping it Simple
Jason found his passion for athletics, health, and fitness at an early age. Throughout his childhood, Jason’s athletic career revolved around basketball and baseball. When he reached high school, Jason decided he would one day like to enlist in the military, which led him to focus on his increasing his overall health and fitness on a regular basis. Inevitably, his enrollment in the military did not occur. But all the training he had done in preparation for the military left Jason in the best shape of his life, and that is when he truly realized his passion for health, fitness, and endurance sports. Jason started pursing a career in the health and fitness field at a local community college, and then transferred to Rowan University, where he also ran cross-country. Juggling academics, athletics, and a part-time job as a personal trainer was difficult, but it allowed Jason to realize that balancing all aspects of life is a challenge most health and fitness enthusiasts face
Wellness 101 – How to Improve Your Overall Health
In the world we live in today, we hear a lot of advice about what it takes to stay healthy but maintaining or improving your health does not happen through some magic pill. Did you know that what you do or don’t do on a regular basis has a huge impact on your overall health? 80% of chronic health conditions such as cancer, diabetes and heart disease can be prevented by following these 5 simple steps.Step One: Maintain a Healthy BMI Maintaining your BMI or Body Mass Index goes well beyond looking fantastic on the beach. Keeping a healthy weight reduces the risk of heart disease, stroke, high blood pressure, gall bladder disease, diabetes and other chronic diseases. Additionally, people who are overweight have more complications from illness than people who are in a healthy weight range…so it’s best to keep your BMI within the range of 18.5-24.9 for optimal health.Step Two: Avoid Tobacco In this day and age…this one seems like a no-brainer. Over two hundred million Americans choose a smoke free lifestyle! If you don’t use tobacco…congratulations but remember to avoid 2nd hand smoke as well as this is also known to cause cancer. If you do smoke or use other forms of tobacco, it’s never too late…check out our video How to Quit Smoking in the description below.Step Three: Move Move Move Did you know that 60% of American Adults do not get enough regular physical activity? Just 30 minutes of moderate intensity activity, 5 days a week, can significantly reduce your risk of many chronic diseases including obesity, diabetes, hypertension, cardio vascular disease and even some types of cancer. Getting started is not as hard as you may think. You don’t have to become a gym rat to reap the health benefits of physical activity. Start by simply taking a walk for 30 minutes a day and gradually increase your exercise overtime to benefit even further!Step Four: Eat Your Fruits and Veggies Eating the right foods is a struggle for many of us…however, eating at least five or more servings of fruits and veggies a day is probably one of the best things you can do to help prevent many chronic diseases and can even help reverse some conditions you may already have. If you’re falling short on your fruit and veggie intake, make it easier on yourself by packing several servings to take with you each day. You’re more likely to eat it…if its already in front of you!Step Five: Get Your ZZZZ’s Getting 7-9 hours of sleep a night is increasingly being recognized as an essential aspect of chronic disease prevention. Getting enough ZZZZ’s can help reduce your risk of diabetes, high blood pressure/hypertension, stoke, obesity, depression, and even cancer. If you’re having difficulties falling asleep and staying asleep, be sure to check out our video How to Improve Your Sleep…in the description below.Thanks for watching. Following these 5 fundamental steps can greatly reduce your risk of developing a life-style related disease and can vastly improve the length and overall quality of your life. Remember…prevention truly is the best medicine. Don’t forget to smash that like button, subscribe to our YouTube Channel and share to all who want to live their best life. Until next time this is Mr. Wellness saying be well and follow the steps…to a healthier you!

Now you have to decide if you want this exercise to be part of your action plan.

If you don’t, then either hit the back arrow or click the button to go back to look at another exercise.

If you do, then carry on down the page and follow the instructions. 

If you want to include this exercise in your action plan, select Yes from on the right then click  the green button saying ‘Include this exercise’.

Sadly you’ll go back to the top of this page – please scroll down and fill in the bits that appear before here.

Now you’ve copied the action plan title, paste it on the right and press the green button.  After a short pause you will be taken to a page where you will set up your own version of this exercise.

A Butterfly Life: 4 Keys to More Happiness, Better Health and Letting Your True Self Shine

Times of change can be a challenge, no doubt! Whether it’s a relationship breakup, job loss, or being diagnosed with a serious health issue. Or you may WANT things to be different, but it feels a little scary or overwhelming. The butterfly reminds us change can be beautiful, even necessary, in order to realize our full potential and live our best life.