Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centers for Disease Control and Prevention recommend the following
For adults of all ages
At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance
Source: Harvard health publishing
For Adults between 30-60
What are lunges for:
Helps you strengthen your lower body and mobility in your hips.
How do do lunges:- steps
- Stand tall with feet hip-width apart. Take a big step forward with your right leg. Start
- Lower your body until the right thigh is parallel to the floor and right shin is vertical.
- if mobility allows, lightly tap your knee to the floor while keeping weight in your right heel
- press into the right to drive back up to the starting position. Repeat on the other side. at least 10 repetitions
“Of all the things you wear, your face is the most important. I found that it wasn’t only my countenance that changed when I looked in the True Mirror, but the nature of my gaze. We look in a regular mirror, not for clues to who we are, but to reassure ourselves that we’re tidy, or beautiful or young. In a True Mirror, you look for revelation, not reassurance. You don’t look at yourself, you look for yourself.”
-From Never Not A Lovely Moon, The Art of Being Yourself by Caroline McHugh
what are cross-crunches for: Cross Crunches exercise strengthens the core and your abdominal muscles leading ABS.
How to do Cross Crunches:- steps
- Lie flat on your back. Bend your knees with feet flat on the floor.
- place both the hands loosely behind your head.
- Bring your right shoulder and elbow across your body and at the same time bring your left knee towards your left shoulder.
- Try to touch your knee with your elbow. Go back to the original position and repeat the same with left elbow. for 20 seconds
what are Jumping Jacks for: Jumping jacks helps in weight loss, makes your heart and muscle stronger.
How to do Jumping jacks:- steps
- Stand straight with your feet together and hands on your sides.
- Jump along with raising your arms above your head and bring your feet apart
- Reverse the movement immediately and come back to the original position. Start doing faster. At least 50 repetition , increase as the day goes by for 20 seconds
what is High Knees for: Inner thigh and our hip areas, good belly fat burning exercise
how to do High Knees:- steps
- Stand straight with feet hip-width apart.
- Raise your right knee as high as possible while raising your left arm.
- Reverse the move. Continue pulling knees up quickly. for 30 seconds.
The Best Workout for Men Over 50
Our body at at a certain age example between 50 to 60 is different from that a younger age such 18 or 20. You can’t do the same things you used to do. But as you get older, exercise is imperative to your general wellbeing as well as your independence and good quality of life. The question then is how to stay healthy without hurting yourself?
Workouts for 50-year-olds should include cardio, resistance training, balance exercises and stretching.
Self discipline is a sure way of getting healthy and slowing down aging”
-Dr. Benjamin Klugah-Brown