Why exercise?
With the majority of us spending our working hours sitting at our desks, it has become important that we get active when we have some free time. Incorporating exercise into your daily routine can help prevent or treat diabetes, heart disease, and arthritis.
Exercise makes our body stronger, fitter, and more flexible. It protects our heart and bones, keeps our weight at an ideal level, helps to reduce stress, and makes us feel good too.
Just do it
Activity on a regular basis is what's important. Experts recommend that every man get active for at least 20-30 minutes on most days of the week. By making activity part of your routine, and not a chore, you will be more likely to stick to the program.
Exercise doesn't have to take place at the fitness center either. Walking, cycling, swimming and running, are all simple, accessible, and convenient ways to get a daily dose of exercise. In order to mix things up, try yard work, shooting hoops, or training for a local fun run. Do not limit yourself; any activity that raises your heart rate and burns calories can be beneficial.
Pick something that you enjoy. If it's going to feel like a chore then you're not going to do it.
Types of exercise
Aerobic (also known as cardiovascular activity) - is used to build up cardiovascular fitness and endurance. Running, rowing and cycling are examples of good aerobic exercises, which improve the absorption of oxygen by the lungs and its delivery around the body by the heart and circulation.
Strength Training – can be performed using free weights, machines or your own body weight to build overall body strength. As you build muscle you help increase your body’s ability to burn more calories during exercise and at rest!
Stretching - is vital for developing flexibility that protects muscles from injury. When you are more flexible it is easier for you to perform everyday tasks, and stay on top of your exercise routine, avoiding injury.
How to exercise safely
- Always warm up by doing 5 - 10 minutes of light aerobic exercise such as jogging, walking, jumping jacks, or easy biking.
- Stretch once the muscles are warmed up for about 5 minutes.
- Perform your chosen exercise.
- Cool down by doing light aerobic exercise again for 5 - 10 minutes and performing a few stretches.
- Drink water to replace that lost during your workout
Stick to your program
Thinking of an exercise routine or schedule is easy. The hard part is sticking to the program. Here are a couple helpful tips that will keep you motivated and anxious to exercise daily.
