Category: Exercises

Swimming is an activity, which works great to keep the body healthy and active. It is one of the best ways to burn the calories, and to reduce the weight. An obese or overweight people can get indulged in this activity, to manage their weight. Swimming helps keep the body fit and strong. Swimming may decrease the risk of health disorders; since, it built healthy immune system, strong and flexible bones, active brain, efficient blood flow, weight control, healthy heart, etc. It assists to stabilize the body temperature in the summer. People in foreign countries like America, Australia, Europe, etc. are greatly affectionate of swimming. Not daily, but in a week thrice may be helpful, to keep your immune system active and strong. It burns many calories, but strengthen the muscles. However, people found difficult to cover some of the Swimming steps called breaststroke, backstroke, butterfly, and crawl. Breaststroke and butterfly are quite tough to learn, comparing to backstroke and crawl. However, swimming carries a great benefit to the health, but the people who are already under treatment should avoid swimming or ask the doctors for the best suggestion. As far as the condition is concerned people facing severe heart attacks, bone disorders, high blood pressure, etc. should avoid swimming; since, it may enhance their health problems. However, the benefits of swimming are vast. Let’s see the importance of swimming for the health.

• Weight loss

Swimming is one of the best ways to reduce the weight; since, it burns calories in huge amount. An overweight and obese people should practice this activity daily to trim down, and to manage their weight. A loss of calories further depends upon the way of performance and body posture. In general, 10 minutes swimming burns 80 calories of backstroke, 60 of breaststroke, 150 of butterfly stroke and 100 of freestyle lights up; overall losses of 390 calories in 10 minutes swimming; thus, people swimming for 30 minutes will get more calorie burns. Hence, an obese person easily may get reduction in bad cholesterol, due to swimming, results stabilized weight.

• Strengthen the bones

The main parts, which work in swimming, are legs and hands. It manages the body postures and drives to perform swimming; hence, people performing swimming get strong and flexible bones. Swimming enhances the bone strength and minimizes the risk, of bone disorders like arthritis and osteoporosis. One can get healthy joints, vigorous and dynamic bones. Swimming is a perfect exercise to stretch the bones. It improves the flexibility of the arms, legs, neck and many other joints, of the body. It makes the body flexible in work and keep energetic whole day. It may also find helpful to mend many of the injured cases, of the bones. The doctor advises various exercises to the bone disorder patient; a swimming may consider one among them.

• Muscles gain

Gymnasium and swimming are the best ways, to gain muscle. A continues swimming stretches the muscles, and make the cells active, which results muscles gain. Swimming builds leg muscles, hand muscles, and a perfect body posture. It makes the body more flexible and strong. One can get healthy and outstanding body, and could sustain an attractive personality, for a longer period. In short, swimming is a perfect muscle tone.

• Efficient blood flow

Swimming helps facilitates the flow of the blood; since, it stretches the body muscles, which works superb to cover all the organs efficiently. An efficient flow of blood builds healthy heart, healthy organs, active brain, etc. It reaches and covers the area of the body, which lacks the blood flow. Swimming reduces the risk of heart disorders; since, the pumping level of the heart increases, which lacks in the sufferer of heart patients. However, a heart patient should consult the doctor, before undergoing for swimming.

• Promote sharp brain

Furthermore, people performing swimming daily for 10 minutes may get healthy and sharp brain; since, it facilitates the flow of blood towards the brain. The stream of the body is connected with each other and they work accordingly; hence, when the body swims, the muscles and the bones get stretched, which pushes the blood to circulate and to cover all the parts of the organs present, in the body. Thus, performing swimming daily may develop healthy organs.

• Reduces asthma symptoms

Some of the examiner noticed that swimming daily may reduce the asthma symptoms; since, it enhances the level of air (oxygen inhale), which works great to stabilize the asthma attack. A fresh air enters into the lung and promotes healthy respiratory system, which mends respiratory disorders including asthma.

• Healthy immune system

An active organ, strong bones, a healthy heart, and sharp mind indicate healthy immune’s system. A daily performer of swimming gets less risk of health disorders, which results healthy immune system. It has been examined that people who seems performing exercise daily may get a longer and healthy life; since, performing exercise daily trim down many of the health problems. Swimming comes in the category of aerobics, which grants a bigger profit called weight loss, happens due to calorie reduction. An obese person must go to the gym to burn their bad cholesterol level, and to maintain perfect Weight.

• Good for diabetes sufferer

Diabetes, a common health problem seen in today’s generation. It may get stabilize due to aerobic performance (swimming); since, its weekly performance burns 500 calories, which results reduction in diabetes problem by 5 %. An aerobic performance stabilizes the insulin level of the blood. A diabetes sufferer may take interest in swimming, but should consult the doctor for better option.

• Provide Relax

Swimming is the best way to calm down the mind, and to reduce the stress level. One can give relax to their body in summer season, and could get rid of tense mind. An efficient flow of blood improves the mood and promote healthy and happy mind. Swimming helps get rid of brain disorders like brain attack, strokes, tumor, etc. It’s all about proper blood circulation, which prevents heart, brain, and bone disorders.

Haven’t this thought clicks you to fix on an exercise that is good for the entire body. Especially if you are not much exploring person then surely you would love to do one exercise only that can target all areas of the body and fix problem in one go. A squat is one exercise form that includes all muscle groups of the body and tone overall body. Although it’s major effect falls on the lower body, but it’s good for the upper body equally.

One major point to keep in mind is to do the exercise with correctness. Doing incorrectly may hamper body parts and cause injury. Hence, learn squats properly from some professional person and then only do. Weights are not compulsory thing while doing squats. Without squats also it can be done. Once become pro in doing it, then can use weights for added benefits.

Results can only be enjoyed if daily this exercise is practiced. Doing it in a gap of three to four days would not be effective in getting benefits. Therefore, do it daily for around 20 to 25 minutes. Do not do in one go. Taking rest in the middle is mandatory, especially if start feeling extremely tired. This workout should be done in sets. One set should consist of 12 repetitions. Minimum do three sets in one day. If can do more, better. Benefits derived out of squats exercise are explained below.

– Calorie burning process gets enhanced like anything. More calorie burn clearly suggests losing weight. Squats turn up the process of calorie burning at greater speed, which is good for the body. Even when body is in resting stage, this process keeps happening. Weight loss also becomes easy and quick. This exercise grows muscles in the body and more body has muscles calorie burn become faster.

– Bones, joints and body ligaments become stronger by performing squats. It happens because all muscles come in use during workout. Stronger bones are much necessary. Health problems like osteoporosis remains prevented.

– It helps in increasing flexibleness in the body. While vying for flexibleness, make sure you take care no injury is being caused to you. The exercise needs to be done perfectly. Right execution of squats brings flexibility, which helps in keeping active throughout.

– Toning of legs is one of most important benefits of squats. All leg muscles gets engaged in doing squats, hence overall legs get toned and you get slim and beautiful legs. Legs become strengthened too. Regular implementation of the exercise is all needed to be done.

– Posture improvement is one of excellent things happen after doing squats. However, correct completion of squats is all-important for it. Body balance also becomes good at the same time.

A squat is one solution to all body problems. All problem areas turn out good and a perfect appearance is blessed upon. Squats are easy to perform too. It is free of cost and can be done anywhere. Overall toned body is a blissful experience. Anyone can enjoy it if make squats exercise a routine.

You can feel stressed due to several reasons. Financial problems, relationship issues, demise of a loved one, and work pressure are some of the most common reasons behind stress. Chronic stress can lead to the development of some serious mental and physical problems. Not having control over your stress levels will certainly have a negative effect on your quality of life. Although stress and tension are not completely avoidable, they are manageable. Exercise is one of the most efficient ways of dealing with stress.

Exercise lowers emotional stress and develops a feeling of well-being. The best mental health benefit of exercise is that it encourages the release of endorphins, which are the chemical compounds that make you feel happy and relaxed. It is also known to boost self-confidence and self-esteem. Exercise lowers the amount of cortisol, which is the chemical that is responsible for causing stress. Going for a short walk, practicing yoga, and doing Tai Chi are few of the best exercises to minimize stress.

Walking

Walking is recommended even for those people who are not under too much stress. It is fun, free and very beneficial for your overall health. Going for a walk with friends can help you to forget about your worries. Besides helping to bring down stress levels, walking also improves blood circulation, increases capacity of your lungs, strengthens muscles and bones, increases stamina and endurance, reduces blood pressure, and lowers the risk of diabetes and heart disease.

If you can’t manage enough time to go for a walk, develop a habit of taking stairs more often and avoid elevator or escalator. It is also recommended to walk or cycle your way through for short distance rather than using a car. The perfect time to go for a walk is early in the morning. Morning walk will keep you fresh, energetic and in a good mood throughout the day.

Yoga Exercises

Yoga significantly lowers stress levels, increases flexibility and boosts blood circulation. The combination of breathing exercises, mediation, physical movements and stretching is what makes yoga so powerful against stress. Performing yoga in the morning can help you to feel fresh, calm, and energetic throughout the day.

Deep breathing exercises are among the best relaxation techniques. Breathing deeply through your belly oxygenates the muscles and eases stress and tension. The best thing about breathing exercise is that you can perform it anytime you feel stressed. Meditation is also a good way of improving your mental state. It allows you to remain calm and focus on positive things.

Tai Chi

Tai chi improves breathing, mental concentration and movements. This form of martial arts not only increases strength, but also helps to reduce anxiety. Controlled deep breathing and slow movements involved in Tai chi encourage physical relaxation and also allow the body to get rid of stress toxins. Tai chi is known to lower anxiety levels by reducing the production of cortisol.

Although tai chi involves gentle and easy moves, it requires you to focus on maintaining the coordination between the moments of your upper and lower body. It also needs you to focus on your breathing. You get so absorbed in Tai chi that you forget all your tensions and worries.

There are many different reasons why a person might want to start exercising. One of the most common reasons why many people stop exercising after a week or two is because they get bored of performing the same exercise day after day. However, there are many different kinds of exercises that come with their own set of benefits. Properly switching between these exercises will not only be more beneficial for your body, but it will also prevent you from getting bored of your exercise routine. Explained below are a few types of exercises along with the benefits that they offer.

Aerobic Exercise

Also known as cardiovascular exercise, aerobic workouts increase your heart rate and promote healthy heart, lungs, and muscles. Performing aerobic activities along with eating a healthy diet will help you to maintain a healthy weight, thereby reducing the risk of numerous health conditions associated with obesity. There are various cardiovascular exercises that you can perform either alone or with your friends. Performing aerobic exercises with moderate intensity just about three hours a week will benefit your heart and the respiratory system. If your motive behind exercising is to lose weight, then you should perform aerobic activities about five times a week. Some beneficial, enjoyable, and easy to perform aerobic exercises are listed below.

Walking: People of all age groups can go for a short walk anytime they want to. Walking is perfect for people who are just starting with an exercise routine. It will help to build strength and endurance for more strenuous exercises.

Cycling: Cycling is certainly one of the most enjoyable forms of exercises. It helps to strengthen bone and muscles, improve balance, and increase endurance.

Swimming: Swimming is considered to be among the best aerobic activities as it works on your entire body. Moreover, it does not exert too much stress on the joints.

Outdoor Games: Football, basketball, volleyball, etc. are some exciting aerobic activities that you will never get bored of.

Resistance Exercise

Adding resistance exercise to your routine can help to increase your strength and improve balance and posture. This form of exercises helps you build more muscles, which will in turn make you look toned. Muscles have the ability of burning more calories, even when you are resting.

Resistance exercise involves you to move your muscles against free weight equipments, your body weight, or any form of resistance. You should perform strength activities about twice or thrice a week and always make sure that you work out all your muscle groups.

Choosing the right amount of weight that allows you to perform 8-10 repetitions per set is very important. Therefore, it is recommended to consult a professional trainer so as to choose the perfect weight.

Flexibility Exercise

This kind of exercise involves stretching your muscles so as to prevent them from becoming shorter and less elastic. Flexibility exercise also helps to boost circulation, promote relaxation, and improve balance and posture. Besides simple stretches, you can also perform yoga and tai chi to improve flexibility.

Balance Exercise

Performing balance exercise will help you to prevent accidental falls. This form of exercise is particularly beneficial for older people, as they tend to lose the sense of balance. Strength exercises like tai chi, standing on a single foot, and heel-to-toe walk can all be very helpful in improving your balance.

The physical health benefits of regular exercise are well-known to all of us. What very few people know is that having an exercise routine in place can help to improve your mental health in a number of ways. Exercise improves blood flow to all the organs of your body, including the brain. This benefits your physical and mental well-being. Some of the best psychological health benefits of regular exercise are explained below.

Increases self-confidence

Exercise not only helps to improve your physical appearance, but it also makes you feel young and beautiful from the inside. A fit and healthy body can make you feel happier and improve your frame of mind. It can also boost your confidence in your own abilities. Being more confident has a positive effect on your personal as well as professional life. Feeling good about your body will always keep your confidence level high.

Fills you with positive energy

Physical activities like performing cardiovascular exercise not only help to burn fats, but they also reduce stress. You will always feel happy and positive after a healthy exercise session. Since exercise causes an increase in blood flow towards the brain, it makes a person feel refreshed. Exercise and other physical activities also encourage the release of endorphins, which reduces depression and develops a sense of happiness. People who have a habit of exercising regularly are able to handle difficult situations in a more positive way when compared to people who don’t exercise at all. Positive energy always improves your decision-making abilities.

Improves alertness

Regular exercise will help you to get rid of lethargy and moody behavior. Exercise will allow your mind to stay alert, thereby enhancing your concentration level and improving your memory. As a result of enhanced flow of blood, oxygen, and necessary nutrients to the brain, you will be able to feel alert and positive even in challenging situations. Exercising and increasing your physical activities also promote a good night’s sleep. Getting sound and sufficient sleep of about 8-9 hours every night will naturally make you feel alert on the next day.

Reduces fatigue

Exercise facilitates the release of hormones that act as natural painkillers. This helps you to feel energetic and reduces fatigue. Regular exercise also increases muscle strength, bone strength, stamina, and endurance, all of which further help to reduce fatigue. Maintaining high energy levels throughout the day will increase your productivity and develop a sense of well-being.

Relieves stress

Stress in professional or personal lives cannot be avoided. A person might feel stressed even without physically exerting the body. Pressure at work, family problems, and financial worries are three of the most common reasons for stress and disappointments. Exercising regularly can help you to deal with this kind of stress in a much better way. People who exercises every day do not feel as stressed as people who don’t exercise, even on being exposed to similar situation. As mentioned above, exercise facilitates the secretion of endorphins, which relieve stress and promote good mood.