Exercise is key for staying healthy. There is no magic pill: a good diet, moving every day, a good night sleep and above all consistency will do you more good than any magic diet you read about in a magazine. Today we list 10 activities to help you keep moving.
All doctors suggest aerobic exercise to strengthen the heart. It has great benefits. It raises the heart rate, uses oxygen as fuel, and makes the body use it more efficiently. Walking is a great option for all ages: low impact, good for the joints and helps burn calories: 300 cal. per hour of moderate walking and 550 if you pick up the pace!
2. Jogging or running
One of the most popular exercises. But try to take it easy if you’re a beginner. Start at 10 minutes and add a couple of minutes each day until you find your rhythm. What does it take to run? A pair of shoes suitable for the terrain (running in the city is not the same as running in the mountains, as the foot moves more and needs lateral supports), some time and an open space.
Two and a half hours a week reduces the risk of heart disease. It allows you to burn a lot of calories, increases muscle strength and can be done at any age because it does not cause pain in joints or muscles.
4. Step classes
A platform is used to step up and down following a choreography. It is a complete aerobic workout that also strengthens leg muscles. The height of the step (4 to 10") depends on your level of training, your height and coordination. You start with a 4" platform to stay in a training zone of 60-75% of total heart capacity. Steps can be bought online and there are plenty of classes on Youtube to follow.
The classes are simulated fighting and are a fun way to perform aerobic exercise through punches, kicks and selfdefense moves. The body is always active, and the class is combined with sit-ups, crunches and push-ups. Way harder than it seems.
6. Tae Bo
Tae Bo is another exercise program that combines the agility of martial art with the strength of boxing and the flexibility of dance. It allows you to get rid of about 350 calories every 30 minutes of activity.
It strengthens the heart and serves to burn about 600 calories per hour. It is essential to bring a towel and a bottle of water. Cycling improves cardiovascular system and your overall fitness level. Being outdoors is stimulating for your brain and is a great way to de-stress.
8. Dance aerobics
This class is performed to good music and requires coordination, rhythm and flexibility. With time the body adapts and allows the activity to be performed without fatigue. As it is high impact, it is not recommended for those with injured joints.
9. Cleaning the house and garden
Any kind of activity counts, even everyday ones like cleaning the house and gardening, if it is done with energy and joy. Take care of your garden and you will take care of your heart.
Yoga is a fantastic way to improve your strength and flexibility. There are many types of yoga, from easy stretching to dynamic and even aero yoga. All you need is a mat and some motivation.
Golden rule: always warm up and cool down
The muscles and circulatory system need to be prepared slowly. Never jumps into any exercise without a warmup. Cooling down is equally important and about 10-20 minutes of each will make a huge difference.