Find out how to get the most from your workout by doing aerobic, strengthening and flexibility exercises.
To keep yourself physically fit and healthy, it is important not just to exercise regularly but also do a variety exercises.
Regular exercising can help prevent chronic diseases such as Type 2 Diabetes (Diabetes Mellitus), Hypertension (high blood pressure), heart diseases (such as coronary artery disease), stroke, osteoporosis and even certain forms of cancer like breast cancer. It also helps maintain a healthy body weight, reduce age-related loss of muscle mass, and promotes psychological well-being.
While it is important to exercise regularly, doing a variety of exercises is also essential as different exercises provide different health benefits.
Aerobic exercises such as jogging, brisk walking, swimming, cycling ad dancing, involve repetitive movements of large musle groups. The increase in heart rate and breathing from these exercises help improve one's endurance and hearth heath. Aim to do these exercises at a moderate intensity level, 150mins a week (or 30mins daily).
Strengthening exericses, usually performed using weight machines, free weights, dumbells and elastic resistant bands, help to increase muscle strength and prevent age-related muslce loss. Aim to do these exercises 2 to 3 times a week.
Don't forget to warm-up and stretch before exercising!
If you have not exercised for a long time, be sure to start with an amount that you can manage and increase them slowly to reach your target. Also, consult your doctor or physiotherapist before embarking on any exercise programme. If you experience any pain while exercising, stop immediately and seek medical attention.