Health Benefits of these Three Diverse Workouts
Workouts are the key to a healthy lifestyle. However, people often tend to limit themselves to only a few types of exercises. People also ignore some fitness and training aspects when they only engage in activities that they love or feel are the most effective. The best way to keep fit and remain healthy is to do balance, strengthening, stretching, and aerobics exercises. The following are the essential workouts and their health and wellbeing benefits.
People might need to improve their body balance to prevent falls and make their feet steadier than before. Body balance is critical as one gets older and when organs that help maintain body balance such as the inner ear, joints, leg muscles, and vision tend to break down. Fortunately, training on body balance can help prevent the breakdown and reverse these losses. Gyms and senior training centers often offer balance-focused workout programs such as yoga and tai chi. These exercises aren't too early to start even for people that feel that their body is balanced and stable.
You can also visit a physical therapist for the assessment of your balance abilities and prescription of workouts that can improve your areas of weakness. It works well for people that are fearing that they may fall or those that have had a near-fall or a fall before. Balance exercises include walking on the heel to toe and standing on one toe, with both or one of your eyes closed. The physical therapist may also help strengthen leg muscles, walk on uneven surfaces, and improve joint flexibility with activities such as leg lifts and squats. However, people might need to get the right training before attempting any of these workouts at home.
Aerobics are the best exercises to improve breathing and speed up the heart rate, which is crucial for many functions of the body. It increases endurance and gives the lungs and heart a rigorous workout. For example, one indicator that it is time to get more aerobic exercises is when a person feels too winded to walk upstairs. It is the best way to condition the lungs and heart and ensure all organs are working efficiently and get enough blood to the body muscles. Aerobics are also excellent in reducing inflammation, lowering blood sugar level, relaxing blood vessels, boosting mood, burning body fat, and raising the useful cholesterol levels. When combined with weight loss, aerobic exercises can help lower harmful cholesterol levels as well. Over time, aerobic exercise will help reduce the risk of ailments such as depression, colon cancer, stroke, heart disease, diabetes, and falls. An average of 150 minutes of moderate-intensity workouts per week is enough to keep your body fit. You can try activities such as dancing, cycling, brisk walking, and jogging as an alternative to swimming to avoid incurring inground pool cost.
The best way to maintain flexibility is to stretch often. However, people often overlook this exercise when their muscles seem healthier, but aging can cause the tendons and muscles to lose elasticity. As a result, the body muscles will shorten and stop to function correctly, increasing the risk of falling, joint pain, strains, muscle pain, and cramp, and ultimately cause muscle damage. Lack of flexibility makes it hard to raise your arm or bend down to tie shoelaces. Similarly, stretching the muscles makes them more flexible and longer than before, and this can reduce the risk of injury and pain and increase motion range.
Engaging in a stretching program daily or at least three times a week can make a significant difference in the flexibility of your body. You can use repetitive motion such as arm circles and marching to warm your muscle first. That allows oxygen and blood to flow to muscles, making them more flexible than before. You might also need to perform static stretches for the shoulder muscles, lower back, hip flexors, the calves, neck, quadriceps, and the hamstrings.