Physical exercise can be a task people choose to avoid like doing your taxes or visiting your eccentric aunt – it’s hard and confusing. Neglecting exercise however can contribute to a number of health concerns ranging from both physical and mental problems. Sports Medicine Australia recommends exercise that targets the improvement of glycaemic control; reducing body fat and maintaining cardiovascular health can help to avoid common lifestyle related health issues such as Type 2 diabetes and high cholesterol.
Better Health Victoria has listed “I don’t know how to exercise” and “I don’t have enough time” as two of the top excuses people give when avoiding exercise (do you use one of these excuses?). It sounds outrageous that we don’t know how to exercise but most people aren’t born track athletes (myself included!) and need guidance in what exercises are most effective for better health, how to avoid injuries and how to treat your body when you injure yourself.
Finding the right exercise for you
There can be a number of exercises out there from Zumba to Cross-Fit workouts – knowing what movement is right for you can help in the understanding of your intended health goals.
Aerobic activity
Aerobic activity is one of the best movements to benefit your heart health. It involves physical activity that uses large muscle groups and causes your body to produce more oxygen than it would while resting.
Resistance training
Resistance training strengthens firms and tones your muscles while improving the strength of your bones, balance and coordination.
Flexibility exercises
Flexibility exercises stretch and lengthen your muscles to help improve joint flexibility and keep muscles limber (preventing injury).
Simple exercises that don’t come with the gym junkie lifestyle
Hiking can burn up to 370 calories per hour for the average person and comes with amazing views and an excuse to get outdoors.
Gardening is a great way to revamp your backyard and helps improve your zen at home while burning around 330 calories per hour!
Stretching sounds so simple but it’s often something we neglect from day to day that’s vital in avoiding injuries, stretch a few times a day and it could work out to be 180 calories burned!
Working out not working ouch!
Avoiding injuries when working out is the best way to keep up with a regular routine, if you bust your ankle trying to finish your weekly dance class you might never see the full benefits of your hard earned groove.
- Start slow, don’t run a marathon before you can run to the end of your driveway!
- If your body aches or feels strained, take the appropriate time to rest and exercise lightly.
- Scrap the cheap $12 joggers and invest in supportive shoes and equipment to avoid unnecessary injury.
- Be aware of your surroundings, if exercising in the street be aware of cars and wear appropriate reflective gear at night.
Replenish your body
The Australian Institute of Sport recommends that replacing the right amount of water and electrolytes to match the amount of fluids lost when exercising will dramatically improve your overall health and exercise routines.
Hydration helps in the muscle recovery process which aids in avoiding injury.
Reliv’s Innergize!® performs better than water alone, replacing electrolytes and other key nutrients lost during exercise.
Below is an exercise programs recommended by the National Heart Lung and Blood Institute to help get you started!
Sources:
http://www.ausport.gov.au/ais/nutrition/faq/hydration
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Physical_activity_tips_to_overcome_the_barriers?open
http://sma.org.au/wp-content/uploads/2010/06/Diabetes-and-exercise-fact-sheet-FINAL2010.pdf
https://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf
Cutting down the conveniences like riding so instead just walk. It would be fun and healthy.