Simple and Important tips for Healthy Exercises
Choose activities you like. A lot of different things count as exercise: dancing, walking, gardening, yoga, cycling, playing basketball.
Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.
Exercise with a friend. Finding a workout partner can help keep you on track and motivate you to get out the door.
Walk an extra stop. During your bus or subway commute, get off a stop or two earlier and walk the rest of the way.
Turn off the TV, computer, and smart phone: Cutting back on screen time is a great way to curb your “sit time.” Trade screen time for active time- visit the gym, or even just straighten up around the house.
Keep it brisk: When you walk, make it brisk, since this may help control weight better than walking at a leisurely pace. Take the stairs. Use the stairs instead of elevators and escalators whenever possible.
Take lunch on the move: Don’t spend your entire lunch time sitting. Hit the gym or go for a 20-minute walk with coworkers, and then have a meal when you are done.
Hunt for the farthest parking space: If you drive to work or to run errands, purposefully park your car a little farther from your office or the store. It may not seem like much, but over weeks and months, these minutes of exercise add up.
Make it your own: Consider buying a piece of cardiovascular equipment for your home, such as a treadmill, stationary bicycle, or elliptical machine. Home models can be more reasonable than you think, and you can’t beat the convenience. Keep in mind, though, that cheaper models tend to be less sturdy.
Make it fun: Try a new sport like tennis or rollerblading. The more that you enjoy exercise, the more likely you are to stick to it.
Make it social: Walk with a friend, your spouse, or your family in the morning or evening.
Turn sit time into fit time: When you get busy, try to combine your cardiovascular exercise with a sedentary activity that you do already.
Keep an exercise log: Monitoring the amount of activity you get each day will help to make you more accountable.
Walk or bike for errands around town. Leave the car at home for trips that are less than a mile or two. Cross something off your to-do list while getting in your physical activity.
Ask the experts: Hire a personal trainer for a session or two to help you with your weight training and flexibility training. Then you’ll have the confidence to branch out on your own.
Plan exercise into your day: Set aside a specific time in your schedule to exercise and put it in your planner.
Reward yourself: Set short-term goals—and reward yourself for achieving them. Try targeting a specific event, such as a road race or a walk-for-charity, to participate in—this can help keep you motivated.
Aerobic exercises done 30 minutes a day is excellent for increasing your heart rate. Climbing the stairs, a brisk walk, orbital exercise machine or treadmill and anything to get your heart rate up.
Practice balance exercises to help prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands.
Stretching exercises done twice a week helps keep flexibility, which is very important. Consider 10 minutes of stretching twice a week to improve your flexibility
Bleary-eyed exercise helps you burn fat faster. Training first thing in the morning will shed a kilo quicker than at any other time.
Work out with your leg muscles rather than your upper body. Your body uses more energy-and calories.
Avoid energy drinks during your workout. Their high-GI carbs can make you pick up body fat. Drink water instead.
