Simple moves to get you moving

Exercise is for all regardless of age and gender. It helps to minimize the arrested progress of dieting which is very frustrating for dieters. Contrary to popular belief that as people age, they become limited to certain tasks and activities, not if they exercise. Exercise reduces the effects of aging, osteoporosis, middle-age spread and menopause.
Sometimes, people have the desire to start exercising but unfortunately, they do not know where and how to start. Think of the points below and be ready to roll.

  • Assess your fitness level.
  • Think of an exercise plan.
  • Look for an exercise companion to make it more fun.
  • Choose the kind of exercise suited for you.

1. Asses your fitness level.
Before starting any exercise program, it is best to consult your doctor to see if you are fit to engage in the program. Some people are not allowed to take certain             exercises because of their health conditions. Surely, exercise is good but it may worsen an existing illness if pursued.
2.    Think of an exercise plan.

  • Control the enthusiasm and do not just stretch and strain your muscles without a clear idea of what you want to achieve.
  • Remember your goals. Do you want to lose weight? Do you want to build muscles? Do you want to engage in endurance training?
  • Exercising needs a great deal of discipline but it would not hurt to incorporate fun as you do it. Play some music and look for companion who can exercise with you. Seeing the determination of another is very inspiring and will make you want to do better. Just make sure you do not overdo it and stress yourself to your limit.
  • Not all exercises are suited for everyone. There are limitations to what your body can do. Below is a list of exercises, which you may want to try depending on your fitness level.

Walking is the simplest form of exercise. No equipment or expertise is needed. You can do it anytime as you please. As humans, we walk every day. If you want to make it an exercise regimen, just spend more time walking and increase the distance.
How to do it?
Have a 10-minute walk two times a day.
Walk every day.
Walk longer distance.
Walk faster.
Swing your arms as you walk.
Walk up to an elevated ground.
Walk up steeper grounds.
** Brisk walking is highly recommended to intensify your walking regimen. Imagine being late for work. Walk really fast until you feel that you are breathless and unable to talk as you do it. You can do it for 30 minutes each day.
Swimming sounds more fun. A water activity, which helps you relax and burn all the calories, is one of the favorites of those who want to lose weight.
How to do it?
Get in the swimming pool two times a week for about 15 minutes. Gradually, lengthen your swimming time and swim faster than before. Try to do it a couple of times a week for 45 minutes each session.

Cycling/ Cycle-machine or jogging
If you are a newbie in the world of fitness, jogging may tire you easily. Make it easy for yourself by doing cycling or jogging for as short as 15 minutes each day. Slowly, adjust your work rate to a higher level but make sure not to overstress yourself. If you are interested in jogging, get yourself a nice pair of running shoes for support.

Exercise and Aerobics Classes
Aerobics classes are in. It is absolutely fun. See yourself in a colorful outfit moving to the tune of your favorite upbeat songs. Fitness centers have different kinds of classes to offer. Try one and experience the benefits.

Exercising at Home
Spare yourself from the heat of the sun. Save yourself from the hassles of going to a gym. Save money. Just buy a DVD of your desired workout or do the exercises fit for you at the comfort of your own home.

Stretching and Basic Exercise Moves

Head and Neck Circles
Stand straight. Do not move your shoulders. Move your neck and head in wide circles slowly. Doing this six times is enough.

Arm Swings
Stand straight. Legs apart. At chest level, stretch both arms in front of you. Swing your arms but do not move your hips. Repeat this for 20 times.
Shoulder Circles. With arms resting at your sides, stand straight with legs apart. First, move your left arm backwards in circles without moving your body. Do the same with your right arm. Repeat this for 6 times.

Forward Stretches
Stand straight. Place your palms on the front of your thighs. Keep your legs still and straight, lean forward and slide your hands down to your legs. Reach your ankles if able without straining yourself. Next, move them back up to your legs and end by holding your arms straight above your head. Do this 6 times.

Side Stretches
With arms resting at your sides, stand straight with legs apart. Gradually bend to the left without moving your legs. This will allow your left hand to go down the side of your left leg. Reach the as far as you can without straining yourself. Return to the first position slowly and do the process on your right side. Do this 6 times to the left and 6 times to the right.

Leg Swings
Stand straight and put your weight on your right leg. Put your right hand on table or chair for support. Swing the left leg forwards and backwards like a pendulum. Do it 20 times. Then, do the process with your right leg.

Thigh Stretches
On the floor, sit with your legs straight in front of you. Put your hands on top of your thighs then slide them down your legs without straining yourself. Reach the farthest you can.  Go back to the first position and do this 10 times. Keep I slow and relax.

Leg rising
Take the supine position and straighten your legs with arms by your sides. Gradually lift your left leg up, as high as you can without straining your leg. Do this very slow. Lower your leg slowly. Repeat this with the other leg. Do this 6 times for each leg.
Running on the Spot
Stand straight with your arms relaxed. Run on the spot for 2 minutes. As you do this, try to keep your upper body relaxed. Let your arms bounce freely.

Dance to Music
Simply dance to your favorite music without inhibitions. Have fun and get in shape. Set your pace and your steps. It is all on you.
Remember not to overdo exercise. You have to be consistent. It is not a one-time deal. It has to go on and be a part of your system to really be in shape. Do it every day even just for a short while. Yes, it may take time but you will be amazed once you see the result.

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1 Comment(s)

this is also great wonderful
By: candy 10 years ago

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