If any of you have been inactive, even in past decade or more, don’t worry it’s never too late to start exercising. Many of us think that exercise and diet are only for those who are suffering from diseases. It isn’t so. Exercise is essential and needs to be done regularly “To Stay Healthy and Fit”.

Benefits of Regular Exercise

Exercise helps improve your health from the inside out. Regular exercise helps the persons to be healthy, more energetic, feel a sense of wellbeing and even sleep better. Some other important benefits are

• Help with weight loss
• Improves immune system and digestion
• Good for muscles and bones
• improve skin appearance
• Reduce chronic disease risk
• Helps with brain health and memory
• Strengthens the cardiovascular system
• Improves blood circulation and increases flexibility
• Reduces the risk of diabetes, obesity and heart diseases

Best Types of Exercises

The four best types of exercises are

• Aerobic Exercises

• Strength Exercises
• Balance Exercises
• Flexibility Exercises

Aerobic Exercise: Aerobic exercises like running, swimming, dancing, etc improve our cardiovascular system. Helps to increase your breathing and heart rate and reduce the onset of type 2 diabetes, as well as high blood pressureand risks of cancer.

Strength Exercise: Strength exercises such as weight lifting, push-ups, crunches, etc are mainly to make the muscles stronger. This type of exercise can help burns more calories and reduce weight. Strengthening our muscles also helps us to be fit even when we are old.

Balance Exercise: Balance exercises like yoga, tai chi, etc are helps to give stability and balance the body position. This type of exercise is beneficial for everyone and at all ages too.

Flexibility Exercise: Exercises likesimple stretches can help to improve your flexibility, and reduce the risk of injury during sports and other activities.

The FITT Principle for Exercise

The FITT principle helps to plan for regular exercise and to reach the fitness goals.

FITT stands for Frequency, Intensity, Time and Type of Exercise.

• Frequency: It is important to know exactly how often everyone should do exercise. Ideally it should be 6 times per week including weight training and cardio forms of exercise.
• Intensity: Intensity varies based on the type of exercise you're doing. Cardio exercises must have a mixture of low, medium, and high-intensity. Intensity depends on different set of parameters like the amount of weight you lift and the number of times you repeat.
• Time: The exercise duration can be from 30 to 60 minutes. The beginners can do exercise from 20 to 30 minutes and steadily the duration can be increased day by day.
• Type: Running, walking, cycling, dancing and elliptical type of exercise can be chosen for cardio. Bands, dumbbells, machines and weight lift type of exercise can be chosen.

Precautions

Starting regular exercise is a good decision but it is most important to do it safely. Everyone can do walking as a regular exercise safely but consult your doctor before starting your forceful workouts. The tips given below can help you to avoid injuries:

• It is highly essential that we always warm up before starting our workout. Warming up with light cardio routines like jumping and running would help your muscles and tissues receive enough blood to perform the tasks.
• After a warm-up, stretching helps to relax and elongate muscles. It keeps the muscles warm, loose and injury resistant, so it is important to stretch your muscles before and after workout
• Drink enough water before, during or after workouts. It is crucial because of the added sweat loss. Proper hydration is important for your performance.
• One of the best ways to avoid injury is to getting an expert advice while you work out, because that helps you ensure that your body is in proper alignment.
• High-intensity workout might cause damage to your muscle fibers and might bring about a feeling of soreness. A rest period would help your mind and body to fully recover and grow.

It's important to change things up on a regular basis to keep your body healthy and your mind engaged.