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The necessity of exercise for a healthy life
Many of us dismiss exercise as a useless thing! But only the sufferers understand the essence of this exercise after time - when we have to seek help from a physiotherapist due to critical health.
I have come to realize by looking at my elder sister -
the importance of exercise is very important to have a healthy life. There is
no happiness and fortune like being able to stand on your own feet and walk
until death comes and touches you - we understand this only after facing a
difficult time - isn't it a matter of regret?
My elder sister is a netting artist. Anyone who sees
her handiwork is impressed. But now she is almost paralyzed. The reason - she
did not want to do physical work at all, but she would have no objection to
sitting and doing weaving. Now everything is closed due to paralysis, even
her senses are is also paralyzed. All conscious people know the connection
between one organ and another - the movement of the body's organs, the movement
of blood in the body, the health of the brain, and so on.
If the common people of the villages wish, they can
compensate for the exercise work to lead a healthy life through daily
work. But the problem arises for the people who have various facilities in the
cities.
Urban people get their own convenient vehicle as soon
as they leave the house, they do not need to walk a little. Then the work is
done sitting/standing in the office or shop. There is no work to sweat. While
living like this, the mentality has also become averse to hard work. The
mentality of doing any work by walking a little has disappeared. Moreover,
there is no place to walk except for parks or roads in the crowd of buildings.
Therefore, exercise is the only hope to get a healthy life.
Preparation for exercise according to expert advice -
The most important thing for exercise or physical
activity is willpower. You have to organize your habits with the power of
willpower. You have to sleep at the right time, wake up at the right time. You
have to eat at the right time. Otherwise, you may have a hard time finding time
for exercise.
First of all, you need clothes and shoes suitable for
exercise, in which you can be completely comfortable.
Many people like to listen to songs or religious audio
clips in the early morning. If you go jogging in the park in the morning, you
can keep headphones or earphones with you. However, to avoid accidents while
walking on the road, the audio clip should be turned off. You can keep the
necessary things by hanging a light bag on your back. A water bottle. Diabetics
should definitely take light, dry food (such as biscuits, dates, etc.) with
them when exercising, so that they can quickly eat the food if they experience
any signs of low blood sugar.
It's not a problem for the privileged - if you
exercise at home, you can keep many things, including exercise mats, jump
ropes, stationary bicycles, treadmills, dumbbells or other weighted objects,
stretching belts (for stretching or toning muscles). You can also exercise
while listening to audio clips through speakers at home.
No matter where you exercise, you can keep a smart
wristwatch with you, which will tell you how many steps you have taken
throughout the day. In addition, you can keep a fitness app on your smart
phone, which can tell you the level of exercise, the amount of calorie loss,
etc. These are just for the motivation of exercise.
# There are
different types of exercise. You can choose according to your needs and
preferences. For example – walking, jogging, cycling, swimming, yoga, aerobic
exercise, etc.
A lot of the necessary walking can be done in the
course of daily work. Using stairs instead of elevators, walking short
distances instead of cars, walking to and from the market, etc. We all know
more or less about these 'proper' activities. With this walking, we can
classify ourselves into different stages - such as -
1. Lazy - less than five thousand steps.
2. Physically inactive - less than seven and a half
thousand steps.
3. Physically active - 10 thousand or more steps.
4. The most physically active - 12 and a half thousand
steps.
This activity can be used to determine the level of
heart disease and other risks. Researchers have found that the more physically
active someone is, the lower their risk. The risk also increases with age.
Therefore, it is a big mistake to consider yourself 'active' or productive by
doing a lot of sitting or running a large organization. Due to this ignorance,
the first and most noticeable thing is - belly fat. Doctors say - belly fat
accumulation is directly related to heart disease, diabetes, high blood
pressure, colon cancer, etc.
If you don't do other exercises, at least walk. You
can walk while doing housework, watching TV, talking to someone urgently or on
the phone. You can walk before and after sleep. If you walk according to the
rules, you will get benefits, check it out -
The easiest and most beneficial exercise is walking.
Walking is suitable for everyone at all ages. Doctors advise people with
diabetes, high blood pressure, heart disease, and overweight to walk regularly.
But many people do not get the full benefit from this
simple exercise due to not knowing how to walk, how long to walk, the rules of
walking, or what it will be like. Choose a specific time in the morning or
afternoon to walk. Walk quickly so that you sweat and your pulse increases. 30
m every day or 5 days a week. Gradually increase the time you walk every day
according to your ability and physical condition. Normally, you should walk at
the speed required to take 100 steps in one minute. If you want, you can take
1000 (one thousand) steps in 10 minutes.
Walk slowly for the first few minutes and the last few
minutes, your body will adapt to it. And you need to activate your muscles by
stretching. Some stretching exercises are also needed at the end of the walk.
For example, standing on your toes stretches the back calf muscle or leg
muscles. It is good to try to walk at the same time every day.
# Everyone knows that walking is an excellent
exercise, but many do not have a clear idea. See the research results -
1. Controls diabetes - Walking increases the
effectiveness of insulin in the body's muscles. As a result, blood glucose
decreases.
2. Reduces the risk of high blood pressure, heart
disease, and stroke - Walking regularly reduces the accumulation of fat on the
walls of blood vessels. In addition, even if there is a block in the main
coronary artery, regular walking increases the blood supply to the surrounding
small blood vessels. As a result, the risk of heart disease decreases. The risk
of stroke also decreases.
3. Reduces fat - Walking regularly reduces fat and
keeps weight under control. Good cholesterol or HDL increases, bad cholesterol
or LDL decreases.
4. Reduces the risk of cancer - The risk of many other
cancers, including breast cancer, decreases.
5. Keeps mood good - The release of feel-good
chemicals like endorphins, dopamine, and serotonin increases in the brain. As a
result, depression decreases, mood improves, and sleeps well at night.
6. Increases heart and lung function - Walking
increases heart rate and breathing rate, which increases blood supply to the
heart and lungs. This increases the performance of these two important organs.
7. Good for bones and joints - Walking increases bone
density and reduces loss. Those who walk regularly have less osteoporosis and
healthy bone joints.
8. Walking increases blood supply to the muscles by
circulating the body, which increases muscle strength.
Exercise
is also beneficial for pain -
Physiotherapy experts advise - it is difficult to find
a person who has never suffered from back pain. Most of our back or neck pain
is caused by our daily movements, that is, due to lying and sitting in the
wrong position. We can overcome this easily by walking and exercising. Control
your weight. And if you have time during the day, do lumbar spine exercises.
Let's
learn a quick exercise like this -
First, lie down on your stomach. Fold your elbows and
bring your hands to your chest and make the palms of your hands like a
prostration. Slowly try to lift your upper body including your neck by putting
weight on your hands. Wait for a few seconds and then lower your body including
your head. Take a break and repeat. Do this 10 times a day.
Yoga
- Yoga has many benefits.
Exercise experts say - Yoga is an ancient method of
meditation and exercise. It is an incomparable practice for getting rid of
chaotic mechanical life.
Not only losing weight - yoga provides solutions to
many other body complications. There are different types of exercises for each
part of the body. For example, some yoga posture reduce leg fat, others help to
grow taller. Yoga also has a cure for menstrual problems in women.
Paying close attention to yourself during yoga creates
a more satisfied and less critical view of your physical body than before. It
helps reduce blood pressure, cholesterol and sugar levels in the blood. It is
good for the heart and blood vessels. It increases muscle strength and
flexibility. It also increases endurance or tolerance.
Note: From the collected data, it is known that a
study conducted by Stanford University on soldiers returning from Iraq and
Afghanistan found that the breathing techniques of ancient yoga can alleviate
the symptoms of PTSD (trauma and post-traumatic stress disorder) in a very
short time.
# Here are some types of yoga exercises --
Natrajasana
(Natraja Pose) - Stand straight and bend your left leg
backwards, hold the left foot or big toe with your left hand behind you. Keep
your right hand straight in front. After doing this asana with one leg, do this
asana with the other leg as well. Be careful - do not bend the knee of the leg
that is on the ground at all, keep it straight and tight. If the knee bends, you
will lose balance. You can start from 30 seconds in this asana and increase the
time according to your ability and need. Do it several times by switching legs.
Benefits: - This pose reduces the fat of the thigh
muscles and creates a beautiful figure. It makes the body very light and airy.
Tadasana
(Tada Pose) - Stand straight with your feet together.
Take a long breath and raise both hands to the sides. As the hands go up, the
ankles will also go up immediately. The weight of the body will be on the feet
and the body will be fully stretched upwards. Breathing will remain normal
while in the posture.
Start this posture with 10 seconds. Later increase the
time to at least 30 seconds. Gradually you can increase the time from 30
seconds to 2-3 minutes. Do this several times.
Benefits: Reduces and strengthens the calf muscle fat.
This posture strengthens and expands the lungs due to long breathing. This
posture is best for increasing height.
Dormant equestrian posture - Stand on a clean flat
surface and extend your right leg back. Your feet should be touching the
ground. Now, keep your left leg straight in front and bend the front of your
leg from the knee to a 90-degree angle. Place your left hand on your left knee
and your right hand on your left foot. Keep your hands straight. Keep your
spine straight. Later, do this posture in the opposite direction by placing
your left leg back. Breathing should be normal. Do this at least 3 times on
each side. You can do it for 30 seconds to 1 minute.
Benefits: Removes excess fat from your legs. This pose
is very effective in cases of arthritis, rheumatism, menstrual problems, knee
pain, tension in your veins, etc.
Aerobic
exercise is the type of exercise that causes your heart rate
to increase and your body to start sweating. For example: brisk walking,
cycling, jogging, jumping rope, running, aerobic dancing, swimming, etc.
According to researchers, 300 minutes of aerobic exercise per week is enough
for a healthy person. But someone can do more if they want. However, it will depend
on their physical fitness and ability.
Physiotherapist says for a simple neck exercise during long work breaks - Many of us
have to work with our heads bent over a table or desk for a long time.
Studying, writing or working on the computer, some do sewing, etc. This causes
pain in the neck muscles, making them stiff and tense. In addition to muscle
spasm or pressure on the muscles, the soft jelly-like part between the bones of
the spine in their neck can come out, and the nerves that come out through the
spinal gap can be damaged.
As a result, in addition to neck pain, there can be
numbness or tingling in the arms, hands and fingers, numbness, etc. This
problem is called text neck. Therefore, those who work with their neck bent can
get rid of this pain by following some simple rules and doing some very light
exercises.
The exercise is very simple - sit on a chair with your
spine straight. Look at the wall in front of you. Do not move your neck. Now
place the palm of your right hand on your forehead. Keep pressing hard on your
forehead with your hand. The neck will not move. Keep pressing like this for 10
seconds. Now do the same exercise by pressing your hands on the back of your
head, both sides and chin instead of the forehead. Do each exercise 10 times a
day.
What to do and what not to do in such a problem,
advice from a physiotherapist --
1. Do not work at the table with your neck bent for a
long time continuously. Take breaks occasionally.
2. Adjust the height of the work table to your height.
3. While sleeping, keep the pillow under your neck, do
not bend your neck.
4. Do the above exercise regularly.
If you still have problems, seek the help of a
specialist doctor.
Research says - Among various types of exercise,
cycling is also a pleasant and beneficial exercise. Regular cycling reduces
pain in the muscles and joints of the legs and waist, makes the muscles and
joints well-structured and strong, increases the efficiency of the lungs and
heart, increases the level of endorphins in the blood - as a result, the mind
is relaxed, and mental stress is reduced.
While cycling, even if you have to lean a little, try
to keep your back and spine parallel without bending.
It is better to eat some light snacks 90 minutes
before starting cycling. You can drink water before, after and in between
exercises if necessary. Because, it causes a lot of sweat.
Experts say - Swimming is a high-quality exercise. It
not only helps in burning calories and losing weight; it also helps in curing
various diseases of muscles, joints and spine. Swimming keeps the heart and
lungs healthy.
According to physiotherapists, benefits of swimming --
1. Swimming for an average of 30-40 minutes 3 days a
week reduces the risk of diabetes, blood pressure, heart disease, and stroke to
a great extent. Swimming reduces weight. It is a type of aerobic exercise, as a
result of which it increases the air holding capacity of the lungs.
2. Swimming uses almost every muscle and joint of the
body. It is beneficial for the health of the spine.
3. Those who cannot walk or jog due to knee and waist
problems can take swimming as an alternative. Because it does not have to bear
the weight of the body, it does not cause knee or waist pain.
Precautions
in swimming -
1. New swimmers should start with 15 minutes at first.
If necessary, use round rubber tires or other accessories. Gradually increase
the time.
2. Use a cap, swimming goggles and air plugs while
swimming. Wear clothes suitable for swimming, otherwise accidents can occur due
to tangled clothes.
3. After swimming, you must take a good shower.
Otherwise, skin problems may occur.
4. Asthma patients should consult a doctor before
practicing swimming. Keep an inhaler with you.
