Good health and fitness involve taking good care of an individual’s physical health as well as mental well-being thereby helping him achieve better physical, emotional and mental health.  Regular physical activity or exercise has proven to provide numerous health benefits such as improving the health of the heart, strengthening the bones and muscles, and increasing flexibility.  In fact, health professionals sometimes prescribe exercise as a good remedy for health problems including physical conditions such as muscular weakness, low stamina and fatigue, obesity, joint illnesses, hypertension, headaches, poor circulation, skeletal malfunctions, and metabolic disorders; and mental conditions such as insomnia, and stress caused by factors including work-related stress and depression. 

 

Regular exercise is shown to reduce the risk of certain ailments such as heart disease, stroke, and diabetes.  Exercise helps the circulatory system to function well and it increases good cholesterol, consequently lowering bad cholesterol levels and blood pressure levels in the body. Moderate intensity of exercise for at least 30 minutes on most days of the week is good for the heart, making it a strong and more efficient muscle. 

 

Physical activity also plays an important role in strengthening the muscles and the bones.  It also helps maintain balance and coordination thereby decreasing the risk of falls and related fractures.  Studies show that regular exercise helps treat and prevent osteoporosis, a condition characterized by a decrease in bone mass and density.  Exercise indeed prepares our bones for the future, because as people — especially women — reach old age, they are more likely to suffer from osteoporosis.

 

Exercise enhances physical appearance too as it keeps your muscle toned and helps you maintain a healthy weight.  If a greater number of calories is expended compared to what is consumed, then one can expect to lose weight.  As a matter of fact, for every extra 3,500 calories that you burn, you will be able to shed off one pound.  It must be noted too that exercise builds muscle in exchange of fat, and a given amount of muscle is much heavier than the same amount of fat.

 

Doing regular exercise also promotes a sense of well-being and improve one’s confidence.  It reduces feelings of anxiety and depression, and it helps manage stress much better.  A study conducted at Duke University showed that 60% of people suffering from depression who exercised for 30 minutes three times a week overcame their depression in the absence of taking antidepressant medication – the same percentage rate for those who did not exercise but used medication in their treatment for depression.  Regular exercise also helps you sleep better and restore energy.

 

Exercise does not only mean enrolling to the gym or hiring a personal trainer. Simple activities that you do each day as parts of your daily routine are already effective forms of exercise.  Start your day with stretching your muscles as this helps your muscles warm up.  Here are types of exercise that you can do anytime and anywhere:

 

Jump ups – Compose yourself in a squatting position and extend you arms out to maintain your balance.  Jump the highest level possible and then land in a semi-squat position.  Lower your body again in a complete squatting position and then repeat the exercise.

 

Dancing – is a very good form of exercise too, as it not only helps you attain a good shape, but also allows you to express yourself and enjoy the sound of your favorite music.

 

Lunges – Stand with your feet together then step backward with one leg into a deep lunge.  Return to a standing position and repeat the exercise.  Do this exercise with the other leg too.

 

Squats – Stand with your feet slightly apart and look straight ahead.  Extend both arms forward to maintain balance and then bend both legs in a sit-on-the-air position. 

 

Bicep Curls – If you don’t have a dumbbell handy, then you can use a filled water bottle or anything with a considerable weight that you can comfortably grip. Stand straight with your shoulders squared and with your hands and feet a shoulder-width apart.  Let the bottle hang down at arm’s length in front of you making sure that your hands, arms and shoulders are along a straight line.  With your elbows clipped to your sides and withoug leaning back, slowly curl the bottle up towards your chest. Lower the bottle slowly until it returns to the starting position and then repeat the exercise.

 

Calf Raise – Standing on both feet, raise and lower a your body by extending the ankles.  Repeat this step for a number of times. You may lean on the chair to get support.

 

 

Sources:

http://www.findcounseling.com/journal/health-fitness/

http://www.lifeclinic.com/focus/nutrition/fitness-benefits.asp

http://www.presidentschallenge.org/the_challenge/benefits_of_fitness.aspx

http://www.howtopreventheartdisease.com/exercises-anytime-anywhere.html

http://www.epicidiot.com/sports/bodyweight_exercises.htm