Exercise has been shown to improve brain health, increase bone strength, lower blood pressure and heart disease risk, help manage weight and reduce pain. It also boosts good cholesterol and decreases unhealthy triglycerides.
Find a type of physical activity you enjoy. Then build it into your daily routine, even if you can’t fit in an hour at the gym every day.
Sports Exercises
The heart muscles love a good workout, and regular exercise helps them pump blood faster and more efficiently. Exercise also strengthens other muscles, including those in the arms and legs. This can help reduce fractures and prevent osteoporosis as you age. Exercise can also stimulate muscle building if paired with adequate protein intake, and it can reduce the breakdown of muscles after injury (13).
Studies show that getting at least 150 minutes of moderate-intensity aerobic physical activity every week will give you more energy and help you feel happier. You don't have to play team sports to get this kind of exercise - swimming, dancing, walking, in-line skating and tennis are all good options.
It's important to talk to your doctor before starting any new exercise program, especially if you have a health condition like diabetes or heart disease. But most people can start exercising at a level that feels comfortable to them and then gradually increase the amount of time and days per week they exercise. Children usually get enough exercise simply by being kids, running and climbing around the playground or playing tag with their friends. This type of physical activity is great for kids' mental and physical health. It also helps them learn better in school and be more resilient to stress as they grow up.
Agility Exercises
You don’t have to be a professional athlete or commit to an extreme workout routine to reap the benefits of exercise. Small, consistent sweat sessions are enough to help you look and feel healthier. And it’s important to find activities you enjoy so you keep up the momentum.
Try incorporating agility drills into your workouts. Agility exercises build the foot strength and quickness required for sports with frequent stops and starts. They also increase reaction time, which is the ability to perceive and respond to a stimulus quickly (7). The side shuffle and carioca drills are great agility training exercises for people with limited space and equipment. And if you can afford it, consider a VertiMax jump box to add extra resistance.
It’s normal to experience some muscle soreness after agility drills, but you should stop if you feel pain in your joints or muscles. Continuing to exercise through pain can lead to injury. A fitness expert or personal trainer can recommend modifications that will prevent injury.
Mind Exercises
You may have heard that you need to exercise your body, but what about your brain? Research suggests that exercising your mind helps to prevent or delay cognitive decline.
Exercise boosts the level of chemicals in your brain that improve your mood, memory and alertness. In addition, the endorphins released during exercise can distract you from worries and anxiety and help you sleep better at night.
According to a study published in Frontiers in Psychology, people who regularly exercised their brains had improved working memory and were less susceptible to the cognitive decline of aging. While it's difficult to know exactly what kind of exercises will help your brain, it's a good idea to vary them. Try out different activities that challenge your mind and improve hand-eye coordination, such as racquet sports, golfing or tennis. You could also take up a hobby that requires fine motor skills, such as knitting or painting.
When you're exercising, focus on the experience and how your body feels instead of zoning out and thinking about other things. If possible, exercise in a place that isn't mirror-covered so you don't feel like your body is on display. You may also find it helpful to exercise with a friend. This can reduce your anxiety about how your body looks and increase the fun factor.
