5 Great Exercises You Should Consider Doing Frequently
There is no denying that everyone needs to remain physically active to be healthy. However, data from the CDC reveals that only about 23% of all US adults get the recommended amount of weekly exercise. Therefore, it is prudent to explore many great physical activities to optimize your overall health. For many healthy American adults, these five basic exercises will generally work well in helping you maintain health and fitness.
There are countless reasons to love cycling, whether it gives you an energizing way to move around, represents an eco- and wallet-friendly transport alternative, or brings back nostalgic childhood memories. However, cycling is also one of the best workouts you can engage in frequently to maintain optimum health. It increases your cardiovascular fitness, enhances joint mobility, and decreases stress levels. Additionally, cycling can increase muscle strength and flexibility, improve posture and coordination, and lower body fat levels.
Cycling can also strengthen your bones, reduce anxiety and depression, and boost blood circulation. Furthermore, cycling is a more fun exercise thanks to the adventure and buzz you experience while coasting down elevations and outdoors. As such, you are more likely to cycle regularly compared to other exercises that require unique places and times or keep you indoors. Finally, it is relatively easy to do, unlike some other sports or activities, since it does not demand high levels of physical skills and you never forget how to ride a bike once you learn.
Statista data reveals that approximately 27.58 million people above age six did swimming for fitness as of 2018. Many health experts opine that swimming is the best whole body workout because it uses almost all the muscle groups in your body despite being a low-impact exercise. As such, it builds endurance, cardiovascular fitness, and muscle strength. In addition, swimming can help you maintain a healthy heart and lungs. Furthermore, swimming can also keep you in shape because a recreational swimming session of about 30 minutes can burn up to 250 calories.
Also, swimming can be a perfect exercise for you if you have arthritis since it is less weight-bearing. You can add more weight, increase the frequency of workouts, and increase the number of repetitions and sets to make your swimming sessions more challenging as your fitness improves. Additionally, consider enrolling in a swim school near you for lessons to perfect your technique over time.
Walking is a simple yet effective exercise everyone can engage in to remain healthy. It can help lift your mood, strengthen bones, control cholesterol levels, and keep you trim. In addition, walking can also keep your blood pressure in check and reduce your risks for ailments like diabetes and heart disease. Some studies even indicate that walking and other physical activities can boost memory and combat age-related memory loss. All you need to start walking for exercise is a well-fitting and supportive pair of shoes to reduce strain on your joints. You can start by walking for 10 to 15 minutes at a go. Over time, you can walk faster and farther until you walk for 30 minutes to an hour on most days of the week.
4. Strength training
Many people believe that strength training is only a macho activity. However, everyone can lift weights to keep their muscles strong and prevent them from losing their strength over time. Muscles are also instrumental in burning calories, so the more muscles you have, the more calories you burn, and the easier it is to maintain your weight. Additionally, strength training can also aid in preserving brain function as you age. However, always learn the proper form before beginning any weight training program. You can start light with just a pound or two and should lift these weights about ten times with ease. After some weeks, you can increase these weights by a pound or two. Consider moving up to a slightly higher weight if you easily lift the weight through the full range of motion over twelve times.
5. Tai Chi
Tai Chi is an exercise based on Chinese martial arts. It combines slow movements, deep breaths, and relaxation, which is good for the mind and body. Tai Chi is made up of several graceful movements that transition smoothly into the next. It has numerous physical and emotional benefits, including reducing anxiety and depression and improving cognition. Also, Tai Chi classes are offered at various levels, accessible to everyone regardless of age and fitness levels. You will likely find Tai Chi programs at your community center, health club, senior center, or local YMCA, so keep this in mind.