The secret of a healthy body is simple, actually not too difficult, but all the same, it takes daily discipline. In addition, it does not cost you a lot of money. There are five key areas that will keep your body in shape, healthy, flexible and powerful. This article will outline the five areas of work to be undertaken and will include a sample of your weekly workouts that you can start today.
1. Aerobic Exercise. The easiest way to meet this need is to walk. Walking is one of the best sports of your body. Your joints wear less than jog. Make sure to slow down to start warm-up and slowly increase the speed after about 3-5 minutes. To increase the intensity, just lengthen your pace a bit and speed up your pace. Another strategy to increase the intensity is to increase your speed for short bursts of time. (See exercise below) If you like, jogging is also okay if it does not bother your knees. Just know, go well if you go fast enough. No big investment needs. All you need is your sneakers, maybe not even if you walk on the beach. 30 minutes a day proved to be the best exercise every day. If you do not have all the time at once, even if you divide it into 3 X 10 minutes or 2 X 15 minutes, the same benefits will be produced.
2. Stretching. An important age marker is your level of agility. Yoga is a terrific way to keep your body flexible. If you do not have time to do a complete yoga class, try to make sure you do aerobic exercise stretching after 5 minutes a day. To secure most areas of your body, try the sun salute, some seat twist and hips to open.
3. Balancing. Balance, flexibility, is what we lose with age. Practice a little bit every day and you’re less likely to lose it. Yoga, again, is another great way to build and maintain a balance. There are several yoga positions that you can use to increase the balance. Try it once a day. One simple thing you can do is stand on one leg and grab the leg of the other leg to stretch the hamstring in front of the thigh. As you build your balance over time, try touching your toes with your other hand while maintaining balance. It helps keep your eyes focused on a little. 15-60 seconds on each leg.
4. Strength Building. You can of course attend the gym and weightlifting. But another cheaper option is just as good, just use the weight of your own body to resist. The easiest way is to do yoga a few hours a week. Yoga classes are great, but in order to save money, I suggest buying several different yoga tapes and rotating them. From your local library first check the tape and see if you like them before buying, or go to Amazon and check out the reviews to find the high rating. If you do not want to do yoga, you can do Pilates, or try Dr. Roizen and Dr.Oz prescribed “you: User Manual” free online exercise program.
5. Deep Breathing. This is very important, here is why. Your lymphatic system relies on muscle and respiratory contractions to move fluids around the body’s lymphatic system. Why is it so important? Lymphatic system & quot; has three interrelated functions: (1) removal of excess fluid from body tissues, (2) absorption of fatty acids, subsequent transport of fat as cholesterol to the circulatory system, and (3) production of immune cells. How do you get your daily dose? Aerobics, yoga and / or try a deep breathing exercise 2-3 times a day. Here’s how:
When you exhale, your lungs are completely emptied by pulling your stomach.
Take a deep breath.
Maintain twice the time required for breathing.
Breath four times as long as it breathes.
Do this 10 times.
Enjoy rejuvenation!
Weekly Exercise Regimen
Monday
Deep breathing exercises (morning, afternoon, evening).
30 minutes walking light.
5-10 minutes.
A balanced posture.
Tuesday
Deep breathing exercises (M, A, E).
45-60 minutes of yoga.
Wednesday
Deep breathing exercises (M, A, E).
30 minutes walk, alternating 3 minutes power burst / 3 minutes moderate pace.
5-10 minutes.
A balanced posture.
Thursday
Deep breathing exercises (M, A, E).
30-60 minutes Pilates.
Friday
Deep breathing exercises (M, A, E).
30 minutes walk.
5-10 minutes.
A balanced posture.
Saturday
Deep breathing exercises (M, A, E).
30 minutes walk.
20 minutes of strength training.
5-10 minutes.
A balanced posture.
Sunday
Deep breathing exercises (M, A, E).
45-60 minutes of yoga.
Do you have tips to keep your body healthy? What is your weekly course of treatment? Please share your feedback on the comments below!
