Exercise

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: • Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit. • Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yard work and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing. As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise mo...

Regular exercise is one of the best things you can do for your health. However, working it into your routine and sticking with it can take some determination and discipline. Certain strategies can help you keep it up. If you exercise regularly, you’ll begin to see and feel the benefits it can have on your body and well-being quickly. If you’re considering starting to exercise but don’t know where to begin, this article is for you. Here’s all you need to know about starting a routine and sticking to it. Regular exercise has been shown to improve your health significantly. Its primary Additionally, research has shown that exercise can lift your mood, boost your mental health, help you And that’s not all. It can also help you maintain good energy levels. In short, exercise is powerful and can help improve your life. Summary Exercise can help to improve mental function, reduce your risk for chronic disease and manage your weight. There are various types of exercise, including: • Aerobic. The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing. • Strength. These exercises help increase muscle power and strength. Examples include resistance training, plyometrics, weightlifting, and sprinting. • Calisthenics. These moves are usually performed without gym equipment using large muscle groups. They’re done at a medium aerobic pace. Examples include lunges, situps, pushups, and pullups. • High-intensity interval...

In theory, most of us know that exercise is good for us. We know that it can help us lose weight or maintain our current weight. But if you’ve ever struggled with the motivation to workout (*raises hand*), then you might need a reminder that although weight loss is great, it’s not the only reason to exercise. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Plus, in today’s crazy world, we could all use a little inspiration to make our health a priority! Benefits of exercise So what are the benefits of regular exercise? Not only can it give you more energy, but it can also improve your mood, help you sleep better and live longer (just to name a few). Here are some reasons why exercise is so important. Makes you feel happier Who doesn’t love the rush of endorphins after a brisk walk or spin class? Endorphins are hormones that reduce pain and boost pleasure, creating a general feeling of well-being and positivity. So before you roll your eyes at your enthusiastic fitness instructor, consider how a steady state of endorphins does the body good. Endorphins also act as a natural painkiller and can help ease long-term aches. Regular exercise can strengthen muscles, lessening chronic pain and your risk of injury. Gives you more energy Physical activity increases your heart rate and gets your blood flowing. More oxygen and nutrients to your muscles mean higher e...

One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics. 1. Lunges Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and • Start by standing with your feet shoulder-width apart and arms down at your sides. • Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot. • Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep. • Complete 3 sets of 10 reps. 2. Pushups Drop and give me 20! • Start in a plank position. • Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement. • Complete 3 sets of as many reps as possible. If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength. 3. Squats Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned. • Start by standing straight, with...

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Q&A • Which exercises are best for your lower abs? Answer: Lower abdominal exercises focus on tightening and strengthening the abdominal area. If worked enough, they can also help you lose belly fat and harden to form defined muscles called a six pack...The goal of these exercises is to target key parts of the lower abs and strengthen them to improve posture, stability, and balance in daily activity... See More • How can you boost your metabolism with exercise? Answer: Amp up your workout. Any kind of aerobic exercise, whether you're running or doing Zumba, burns calories. Make it more intense, and your body will burn more calories....Try intervals. You can do them with any type of cardio. The basic idea is to switch back and forth between higher and lower intensity... See More • Which protein sources are best for weight loss? Answer: Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.; Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before eating... See More