Lesson 7: Exercise
What is Exercise?
Exercise refers to any physical activity that improves or maintains physical fitness and overall health. It can range from activities like walking, running, and swimming to strength training and yoga. Exercise helps your body function better and improves your overall quality of life.
Why is Exercise Important?
Exercise offers numerous benefits for your physical and mental well-being. Some of the key benefits include:
Improves Cardiovascular Health: Regular exercise strengthens the heart and improves circulation, reducing the risk of heart disease and stroke.
Boosts Mood and Mental Health: Physical activity stimulates the release of endorphins, the "feel-good" hormones, which can reduce feelings of anxiety, depression, and stress.
Increases Energy: Regular exercise improves overall stamina, making everyday tasks feel easier and helping you feel more energized throughout the day.
Enhances Muscle and Bone Strength: Weight-bearing exercises like strength training or running help to strengthen muscles and bones, reducing the risk of osteoporosis and frailty as you age.
Aids Weight Management: Exercise helps burn calories and regulate metabolism, contributing to healthy weight management and reducing the risk of obesity.
Types of Exercise
There are several types of exercise, each with its own unique benefits:
Aerobic Exercise (Cardio): This includes activities like walking, running, cycling, swimming, and dancing. These exercises get your heart rate up and improve cardiovascular health.
Strength Training: Exercises like weightlifting, bodyweight exercises (push-ups, squats), and resistance bands help build muscle mass, strength, and bone density.
Flexibility and Balance: Activities like yoga, Pilates, and stretching help improve flexibility, posture, and balance, which is especially important as you age.
High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by periods of rest or low-intensity activity. HIIT is great for improving endurance, burning fat, and saving time.
How Much Exercise Should You Get?
The Centers for Disease Control and Prevention (CDC) recommends:
150 minutes of moderate-intensity exercise per week (e.g., brisk walking, cycling).
Or 75 minutes of vigorous-intensity exercise per week (e.g., running, aerobics).
Strength training exercises at least two days per week.
This can be broken down into shorter sessions, such as 30 minutes a day, five days a week.
Creating an Exercise Routine
When starting an exercise routine, it’s important to make it manageable and enjoyable. Here are a few tips:
Start slow: If you’re new to exercise, begin with shorter sessions (10-15 minutes) and gradually increase the duration and intensity.
Find something you enjoy: Whether it’s hiking, swimming, dancing, or playing a sport, choose activities that you like to make exercise more fun.
Set goals: Setting achievable goals, such as walking 10,000 steps a day or completing three strength training sessions a week, can keep you motivated.
Listen to your body: If you feel pain or discomfort, it’s important to rest and recover. Pushing too hard can lead to injury.
Contact a doctor before working out if you have any preexisting conditions that may be affected negatively by exercise.
Staying Active Throughout the Day
Exercise doesn’t always have to mean hitting the gym. You can stay active throughout the day by:
Taking the stairs instead of the elevator.
Walking or biking to nearby destinations.
Doing stretching or strength exercises during TV time or work breaks.
Engaging in sports or physical activities with friends or family.
Workout Routine
The Free PDF Workout Routine Planner is a simple tool to help you organize and track your workouts. It allows you to plan your weekly routine, set fitness goals, and track progress with ease.
