Why Should You Exercise?

Why should you exercise?
Exercise is an important part of a healthy lifestyle. Exercise helps limit health problems, helps you stay healthy, provides energy, helps reduce stress. Besides, it can help you maintain a reasonable body weight and control your appetite.
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What are the benefits of exercise?
Adding exercise to your daily life will bring many benefits. Exercise can:
Reduces risk of heart disease, hypertension, osteoporosis, diabetes and obesity

.
Help keep joints, tendons and ligaments flexible; makes movement easy.
Reduces some of the effects of aging, especially arthritis.
Keep your spirits up and help with depression
Relieves stress and anxiety.




Increases health and endurance.
Helps sleep better.
Helps maintain a consistent weight by increasing metabolism (meaning increasing calorie burning rate).
Who can exercise?
Everyone can participate in physical activity and benefit from these physical activities. Most people, usually start by practicing and practice slowly. Start exercising alone at a slow pace. If you are first exercising, start with light activities or walk for 10 minutes at a time, then gradually increase in intensity and duration If you have a health problem such as heart disease or osteoarthritis, you should consult your doctor before starting an exercise program.



Even if you have a disability that limits the ability of certain organs to move or move, your doctor can help you find other exercises to improve your overall health.
How much do I need to practice?
5 times a week and at least 30 minutes each time is a goal for everyone involved in exercise. However, it needs to start slowly. Start exercising 2 or 3 times a week for 20 minutes. After getting used to it, gradually increase the time at each training session and the number of training days per week.
How to practice to be healthy?
Even little exercise is better than no exercise. Start with an activity that can help you relax. Know how to measure your heart rate and calculate your target heart rate (about 80% of your "maximum heart rate").



As you get used to exercise, keep your heart rate between 60% and 85% of your "maximum heart rate".
Check your heart rate by gently placing 2 fingers on one side of your neck, between the ear and chin, and count the beat for 10 seconds then multiply by 6 to get a heart rate within 1 minute. For example, if you are sitting still and counting 12 beats for 10 seconds, multiplying by 12 x 6, means your heart rate is 72 beats per minute.
To calculate the target heart rate, you need to calculate the maximum heart rate first by subtracting your age from 220 (age in years). Then, to calculate the target heart rate, or heart rate that should be maintained during exercise, take the maximum heart rate times 0.60 or 0.85. For example, if you are 40 years old, subtracting 40 minus 40, equates to a maximum heart rate of 180 (220 40 = 180).



Then, multiply this number by 0.60 or 0.85, so your exercise rate should be between 108 and 153 (180 x 0.60 = 108 and 180 x 0.85 = 153). .
When starting out, you can use a low heart rate (180 x 0.60 = 108).



Then, once you get used to it, you can use a high heart rate (180 x 0.85 = 153).
See also how to start exercising?
Track your progress while practicing
Keep track of your training to keep track of your progress. Write down what you did and for how long. There are many free websites to track your progress, as well as a variety of smartphone applications.
Find a partner to work with
Exercising with friends is much more fun than practicing alone. Besides, you can practice helping you to be motivated when you feel bored practicing. You will also limit training breaks when you know someone is waiting to practice with.



And when you reach your fitness goal, you have someone to share and celebrate.
References.

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