Best Exercise Routines For Better Health
Exercise is any physical activity that improves or maintains fitness levels while enhancing overall health. It is performed through various movements including walking, jogging, weight training or other vigorous movements. On average Americans spent an average of one-half hour per day participating in recreation or sports exercise.
Research from the Bureau of Labor and Statistics approximately 20 % of the US population was involved in exercise and sports activities. The participation is sports rate for women 18.1% while the male population participation in sports exercises was higher at 22.9%
Benefits of Exercise
- Control weight
- Improve health
- Strengthen muscles
- Improve endurance
- Boost metabolism
- Increase cardiovascular health
- Prevent disease
- Lose weight
- Improve mood and sleep
The Department of Health and Human Services issued physical activity guidelines in 2008 for Americans living in the United States to assist individuals to understand different types and duration of exercises available and the health benefits for the body. Guidelines for physical activity for Americans include a recommendation of 60 minutes of aerobic activity for children ages 6-17 per day. Recommendations for adults ages 18-64 walk 30 minutes per day.
Activities can include bike riding, organized sports, playing games with friends or family. In the United States playing High School sports is an important part of the culture. Studies indicate in 2015- 2016 about 4.54 million male students participated in some form of an organized high school program with football as the most popular sports activity for one million participants.
Total for female participants in sports activities included 3.32 million students in the years 2015 to 2016. Organized sports activities for females included an excess of 400 thousand participants in basketball and volleyball. Track and field were the most popular activities for students with more than 478 participants.
Among the most popular outdoor activities for those living in the United States include running, jogging, fishing, hiking, camping, and biking. More than 35 million individuals participated in in camping and hiking each year. In addition, more than 40 million participants chose to participate in jogging, running, biking and fishing annually.
There are no set guidelines or specifications for children under the age of 5.
Movement or physical activity of any kind that uses energy in any form can be beneficial including walking the dog, gardening, house chores or daily exercises.
Boost Mood With Exercise
Regular and frequent exercise boosts the immune system to prevent serious conditions including obesity, type 2 diabetes, and heart disease. It may also prevent depression or stress-related disorders while improving natural sleep patterns.
Depression affects 9.5 % of the United States population each year and it is predicted that 17% of the US population will suffer from some level of depression in their lifetime. Exercising on a regular basis can help ease anxiety and depression by releasing feel-good endorphins brain chemicals that can produce feelings of wellness.
Studies indicate a positive response enhanced mood for those who participate in frequent exercises. Find the best exercises for you according to your specific fitness level. (1.)
Check with your doctor before participating in any fitness routine or changing your diet. Ask you, doctor, what program is best for your specific needs. Exercise is an essential part of health and weight management benefiting individuals of all ages.
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| Exercise Abs |
- Schedule time for exercise
- Walk once per day 30-60 minutes
- Get a physical before starting any exercise program. Ask your doctor about what exercises are best for your specific needs
- Use low impact exercises to prevent injuries to joints- walking, bike riding, swimming, elliptical
- Find physical activities you enjoy
- Strength training 3-4 times per week
Exercise Boosts Immunity
If you are feeling tired and sluggish changing your daily exercises to lose weight using a routine may increase your energy levels, or follow a simple exercise program 3 -4 times per week. Regular exercise is the best way to prevent disease, lowers blood pressure and maintain weight throughout your lifespan. It can boost your health and immune system naturally with a combination of physical activity and healthy diet plan.
Enhanced circulation promotes wellness allowing substances to pass through cells in the immune system effortlessly and do their job efficiently. A good exercise routine may include walking once per day 30-60 minutes can help your immune system fight infection and improve natural sleep patterns.
Studies indicate individuals who participate in a regular physical activity can reap the benefits from exercise. A moderate exercise program can consist of the following.
Exercise Programs
- Walking 30-60 minutes per day
- Working out at the gym 3-4 times per week
- Bike Ridding 3-4 times per week
- Resistance training - Strength training,
- Yoga 2 or 3 times per week
- Swimming
Ease Arthritis Pain With Exercise
According to the CDC Center for Disease Control, regular exercise can ease arthritis pain. Health care professionals can advise patients about physical activity and exercise options to ease authritic pain. Studies indicate more then 54 million adults living in the United States are suffering from arthritis. The CDC recommends individuals who are experiencing arthritis pain should be moderately physically active participating in low impact activities for 150 minutes per week.
Low Impact Exercises
- Walking- 30 minutes 5 days per week
- Swimming
- Biking
- Aqua- swimming
- Elliptical
Exercise is an essential part of any weight loss program along with speeding heart recovery, it also assists in the healing process within the body. Low impact activities including walking, bike riding, swimming and elliptical are all excellent exercises you can perform on a regular basis to ease arthritis pain while improving health.
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| Exercise at the Gym |
If you want to lose weight and improve total body fitness check out a local gym in your area. Most gyms in the United States provide a free fitness consultation and goal assessment. Experts agree resistance training or strength training is the best way to build muscle and lose fat. Regular exercises with weights 3-4 times per week can transform your body while improving your metabolic rate to burn more calories throughout the day.
Fat burning with resistance training is the number one activity for weight loss.
Gyms also offer training on all cardio equipment including treadmills, elliptical equipment, stationary bike and possibly swimming if a pool is available. Classes are often provided yoga, aerobics, dance, and toning. Find classes you enjoy doing on a regular basis for best results.
For more information on losing weight visit Weight Loss Dieting Plans. There you will find detailed information on diets, weight loss and fitness. Tour the whole website and sign up for a free sample of Garcinia weight loss supplement while supplies last.
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Patricia Lynn
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