With so many different methods out there for exercising, it can be hard to understand what healthy exercising really is. Is it working out 60 or 30 minutes a day? Is it running, biking or swimming? Understanding what it means to work out in a smart and healthy way can help you achieve your short and long term health goals.
Before you get started on any exercise plan, you should see your doctor. What is considered healthy and appropriate exercise will be different for everyone, so the best place to start is by analyzing your own body. Talk to your doctor or cardiologist to determine what medications you are on and if it is safe to exercise. You will want to know if you are in the right condition to lift heavy weights, use machines, swim or jog. Your doctor can recommend the right type of healthy exercise to start with.
Some of the best types of exercise for people of all ages include the following:
Stretching before and after your workout will help in preventing injuries and muscle strain. Proper stretching means you will be able to recover faster from exercise and reduces the tension in your muscles.
2. Cardio or Aerobic Activities
Activities like walking, running, skiing, dancing, swimming, and rowing will help in strengthening your heart and lungs. Over time you will decrease your heart rate and blood pressure, as well as improve your breathing while you exercise. For those who need a less strenuous cardio workout, water aerobics is a great option to try.
3. Strengthening Exercises
Strength will help is building muscles and keeping your bones strong. People with heart conditions, however, are encouraged to stay away from particularly strenuous strength exercises.
The question that many people ask is, what is a healthy amount of exercise each week? The answer to this is, 20-30 minutes of exercise three to four times every week. By exercising everyday or every other day, you can maintain a healthy lifestyle, body and mind. To achieve greater fitness goals, you may need to increase the frequency of your workouts and the duration, but for basic health benefits this is the recommended amount of time.
Remember to speak with your doctor or cardiologist about the amount and type of exercise you should be doing. A healthy exercise plan can help strengthen your heart and improve your overall health.