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People engage in physical activities to make their bodies physically fit. Through physical activities, whether rigorous or not, help develop physical skills such as agility, endurance, strength, flexibility, coordination, stamina, power, speed and so many more. Aside from skills, other benefits that people can get from physical activities is to improve their health condition. It will help prevent illnesses and diseases and strengthen a person’s system.

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Exercise – The Key to a Healthy Life

When engaging in regular physical activity or planning your physical activity routine, take note what types of physical activity that you should engage in and the benefits they provide:

1. Aerobics makes you breathe harder and your heart beat faster. What it do is to increase your heart and lung fitness. You may also see blank voucher designs and examples.

Examples: brisk walking, dancing, cycling, jogging, swimming and team sports such as  playing basketball, volleyball, football, baseball, etc.

2. Muscle strengthening activity increases bone strength and muscular fitness. Most of the activities involved to enhance this skill involve the major muscle groups of the body such as the muscles in the legs, hips, back, chest, abdomen, shoulders and arms to work and body weight for resistance. The activities in here are mostly rigorous. You may also like receipt voucher examples & samples.

Examples: push ups, pull ups, sit ups and squats

1. How much aerobic activities does one need?

For health benefits, it is suggested that an adult could engage in:

  • 150 minutes of moderate-intensity aerobic activity a week, or
  • 20 minutes of vigorous-intensity aerobic activity, 3 or more days a week.​ You may also see cash voucher designs and examples.

You can also:

  • Combine moderate and vigorous intensity aerobic activity in a week for more variety.
  • Do the aerobic activity in segments of at least 10 minutes. You don’t have to do the 20 or 30 minutes at one go. You may also like shopping voucher designs & examples.

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Types of exercises that will help improve your physical skills:

Balance exercise is one of the four types of exercise that develops a person’s physical skill along with strength, endurance and flexibility.

These exercises don’t necessarily need to be done every day, but a variety of it helps keep the body fit and healthy, and makes exercise routine more fun. Many different types of exercises can improve strength, endurance, flexibility, and balance. You may also see business voucher examples.

Example: doing yoga can improve balance, strength, and flexibility. A lot of lower-body strength-training exercises also will improve one’s balance.

Having a good balance is important for many day to day activities such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls. They can also benefit those who have weight problems since weight is not always carried or distributed evenly throughout the body. Sometimes, a loss of balance can occur when standing or moving suddenly. Not everyone knows this but often people are not fully aware that most of them may have weak balance until they try balance exercises. You may also like printable voucher examples.

How much balance exercise do they need?

Balance exercises can be done every day or as many days as you like. However it depends on your age and health status how often should you train. Older adults at risk of falls should do balance training 3 or more days a week and do standardized exercises from a program demonstrated to reduce falls. It’s not known whether different combinations of type, amount, or frequency of activity can reduce falls to a greater degree. If you think you might be at risk of falling, talk to your doctor. You may also check out travel voucher examples.

Tai chi exercises are recommend to immensely help prevent falls. Balance, strength and flexibility exercises can be combined in Tai chi.

1. Try these balance exercises:

  1. See how long you can stand on one foot, or try holding for 10 seconds on each side.
  2. Walk heel to toe for 20 steps. Steady yourself with a wall if you need a little extra support.
  3. Walk normally in as straight a line as you can. You might be interested in gift voucher designs & examples.

If you find standing on one foot difficult at first, try this simple progression steps to improve your balance:

  • Hold on to a wall or sturdy chair with both hands to support yourself.
  • Next, hold on with only one hand.
  • Then support yourself with only one finger at a time.
  • When you are steady on your feet, try balancing with no support at all. You may also see summer voucher examples.

2. You can do balance exercises anytime or anywhere:

  • Try standing on one foot while working in the kitchen, waiting in line or brushing your teeth.
  • Walk heel to toe around the house or in your workplace.
  • Yoga and Tai Chi classes. If you can’t afford to attend to any classes, find an instructional book, DVD or website to get started at home. There are also local recreation centers and senior centers may also offer free or low-cost classes. You may also like gift coupon samples.

Examples of balance exercises: Yoga, Tai Chi

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Strength and resistance training exercise is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. You may also see food coupon examples.

Strengthening your muscles will give you the ability to perform everyday activities and help protect your body from injury.

One great example to boost this skill is professional bodybuilding. Of course, not everyone can do this and so, simple, weight- bearing exercises that use free weights, machines or your body’s own resistance will suffice to improve one’s muscular strength. You can do these workouts separate from your cardio activity or add resistance on to an existing workout. Choose the time and type of activity that works for you. You may also like marketing coupon examples.

Benefits of a Good Healthy Program

  • Increased strength of bones, muscles and tendons and ligaments;
  • Lower risk of injury;
  • Increased muscle mass, which makes it easier for your body to burn calories and thus maintain a healthy weight;

1. When should you stretch?

The best time to do flexibility exercises is when your muscles are already warm so they can stretch farther without tightness or pain. If you’re doing only stretching exercises, warm up with a few minutes of easy walking first to warm up your muscles. If you’re doing endurance or strength exercises, stretch after, not before. You may also see drink coupon examples.

2. How much stretching do you need?

It’s good to do each stretching exercise 3 to 5 times during each session.

Always stretch slowly and smoothly into the desired position, as far as is comfortable for you without pain. Do what is comfortable for you. If you’re not used to stretching, hold the stretch for about 10 seconds. The more often you stretch, the easier it will become. Sooner or later, you will be able to hold each stretch for 30 seconds comfortably.

3. Examples of flexibility exercises:

  • Stretches for sports
  • Forward bend – reach your chest toward your toes while standing or seated
  • Yoga
  • Pilates

Yoga, a 5,000-year-old spiritual system, is now one of the most common exercise in the United States. There seems to be a type of yoga practice for everyone. Some are based on toning, stretching and strength, while others are devoted to relaxation and meditation. You may also like voucher designs and examples.

Practicing yoga as part of an overall healthy lifestyle can:

  • help lower blood pressure,
  • increase lung capacity,
  • improve respiratory function,
  • improve balance
  • boost circulation and
  • tone muscles.
  • It also can give you a sense of well-being while building strength.

In addition, yoga poses require stretching, increasing flexibility.

Flexibility activities are an appropriate part of a physical activity program. However, yoga does not count toward the 150-minutes-per-week of recommended moderate activity. You may also check out free voucher designs and examples.

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Whatever physical exercise you want to take, make sure you stick with it. Have fun and remember the benefits you can gain from it. To improve your physical skills and to improve your health situation.

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