5 Important Exercises For a Healthy Lifestyle
The benefits of exercise are hard to ignore — it boosts your mood, reduces stress, helps you maintain a healthy weight, and improves brain health.
There’s no need to be a workout pro to reap the rewards, either; small, consistent sweat sessions are enough to keep you fit and healthy. Read on to learn about 5 important exercises that will help you stay on track.
1. Walking
Walking is one of the easiest and least expensive ways to incorporate more physical activity into your daily routine. It’s also a great way to feel like you’re connected to your community, and it can even reduce loneliness and isolation.
It’s also known to be a great stress reliever, as it lowers your heart rate and reduces anxiety. And it can boost your mood, as it releases endorphins that help you feel good about yourself.
The recommended amount of exercise is 150 minutes a week, but that depends on your goals and health. For example, if you’re trying to lose weight, it’s better to walk just 20 minutes each day.
2. Weight Training
Weight training can help a person reach or maintain a healthy weight. It also helps a person become healthier and improves their quality of life.
A person should perform weight-training exercises at least twice a week. This includes lifting weights, performing bodyweight exercises or doing resistance-band training.
The goal of strength training is to increase the strength and endurance of a person’s muscles. In general, it is recommended that a person lifts a weight that is heavy enough to tire them after 12 to 15 repetitions.
A person should keep in mind that proper form is crucial for effective weight-training results. Proper form will prevent strains and fractures.
3. Swimming
Swimming is a great form of exercise for people of all ages and fitness levels. It’s low-impact and easy on joints, which makes it a perfect choice for those who may be recovering from injuries or arthritis.
It can also help to improve your mood and reduce stress levels. A few laps of the pool a couple of times a week can help to relax and rejuvenate you.
Swimming is also a good option for people who are suffering from fibromyalgia as it can alleviate pain and improve sleep. It can also benefit women who are pregnant by helping to improve their mental health as it allows them to connect with their child.
4. Dancing
Dancing is a great way to stay fit for people of all ages, shapes and sizes. It improves muscle tone, strength, endurance and fitness and is also a great way to meet new friends.
Unlike many other forms of exercise, dancing stretches the body and improves flexibility. This helps reduce the risk of falls and joint injuries, and also makes everyday activities easier and more enjoyable, suggests Elizabeth C Gardner, MD, an orthopedic sports medicine surgeon at Yale Medicine.
Studies show that dancing can improve balance and coordination, which are often lost as we age. It also improves muscle strength and bone density, and is a good form of exercise for older adults with medical conditions such as Parkinson’s disease, dementia, arthritis and heart disease.
5. Yoga
Yoga is a great way to improve your overall health. It combines physical activity with meditation, strengthening and lengthening the body.
It also helps lower blood pressure and reduce chronic inflammation in the body. It also improves posture and balance, which can make you look more confident and healthy.
In addition, it can help you stay calm and focused. Studies have shown that people who practice yoga are less likely to experience mental health issues such as stress and anxiety.
It can also help build strength in certain poses that require you to hold up a lot of weight. That can lead to a stronger, leaner body overall.
