Health Safety Guide

How To Achieve Exercises To Your Everyday Life

How To Achieve Exercises To Your Everyday Life

"An early-morning walk is a blessing for the whole day."
- Henry David Thoreau

            At present most of the people are working 24/7 because of the competition in the society. So they do not care about their health very much. It is the reason why non communicable diseases are spreading all over the world. Who is wrong then? People? Society? NCDs? Do not try judging others. You are responsible for your life and your children. So do not let NCDs come to use. Let’s be active whenever we can and try to prevent from them. From this article I will show you how to achieve exercises to your busy life step by step via points for your easy understanding. So let’s begin

Why regular exercises are important for a person?

Morning walk brings you a happy beginning for the day and gives you much exercises for a healthy body
Morning walk
  • Maintaining a healthy body
  • Maintain the balance of the energy gained by the intake of foods and the amount consumed
  • Reduce the cholesterol level and blood pressure level as results of reducing body weight
  • Minimize the chance of spreading heart diseases
  • Find the space to live a happy, healthy life without mental stress with a great life quality
  • Develop life skills
  • Develop the energy of bones and muscles and the flexibility of the body. That prevent us from osteoporosis and arthritis
  • Helps to maintain body health for elderly people too

Ways to achieve exercises to your day to life non officially

  • Using stairs instead of using lifts
  • Try going to your daily works on foot or using a foot bicycle
  • Doing the works without using electrical equipment at home for examples washing clothes and grinding
  • Get off the bus before few stops and walk to your stop
  • Using rivers, wells and other water bodies for bathing instead of shower because swimming also a great exercise
  • Try to engage in a useful activity such as gardening and flowering in the free time
  • Try to achieve exercises using sports. For examples Elle, volleyball, cricket, basket ball, badminton, tennis, etc.
  • Engage in daily clean out works at home like sweeping and mopping
  • Engage in cycling, gardening, swimming, hiking and dancing as your hobby

Ways To Achieve Exercises To Your Day To Life Officially

Yoga exercises are very useful to maintain your physical and mental health too
Yoga exercises
  • Moderate-intensity physical activities (about 3-6 M.E.T)
  • Fast-intensity physical activities (above 6 M.E.T)
  • Yoga exercises
  • Aerobic exercises
  • Weight lifting exercises

But what is M.E.T?

what is M.E.T?
what is M.E.T?

            We usually defined 1 M.E.T as the energy needed within an hour for 1 kg of body mass to sit in a chair and stay still.

Moderate-intensity physical activities

            These are the activities those require a moderate amount of effort which increases the heart rate slightly. Given are some examples for moderate intensity physical activities

running with pets gives you a mental satisfaction and physical exercises
running with pets
  • Walking fast
  • Dancing
  • Gardening
  • Ygi exercises
  • House works
  • Play with kids
  • Walking with pets like dogs
  • Activities related constructions such as tile roofing and painting
  • Lifting a weight under 20 kg

But do you know the correct way of walking. Let’s roll then

            We should walk actively at a speed of 6.4 km/h or 4.0 miles/h. But we must not once got in to that speed. We should achieve that step by step. Below chart will show you how that must work.

Steps for minute Speed (km/h) Speed (miles/h)
70 3.2 2.0
90 4.0 2.5
105 4.8 3.0
120 5.6 3.5
140 6.4 4.0
       Improvement of walking speed

Fast-intensity physical activities

swimming gives you a hobby and that hobby gets you more and more exercises

            These are the activities those require a large amount of effort which increases the heart rate rapidly. Given are some examples for fast intensity physical activities

  • Running
  • Speed cycling
  • Speed hiking
  • Aerobic exercises
  • Fast swimming
  • Engage in competitive sports like volleyball and football

Recommended activities according to age groups

Children and adolescents (5-18 years)

  • 60 minutes daily – Develop various physical activities from moderate to fast intensity

Adult (18-65 years)

  • 30 minutes 5 days a week – Moderate-intensity physical activities or exercises
  • 20 minutes 3 days a week – Fast-intensity physical activities or exercises / moderate and fast intensity activities equally balanced and at least 8-10 times 2 days a week an exercise that build up muscles 8-10 times per once

Old ( above 65 years)

  • As same as the adults
  • Depend on the physical fitness and the desired exercise type of the person
  • Good to engage in exercises that help to maintain the body balance by protecting the flexibility

Pregnant and breastfeeding mothers

  • It’s good to engage in engage in daily activities in everyday possible if there is no other health problem and engage in exercises at least 1/2 hour a day on medical advices. Specially this helps the increase of weight during the pregnancy and to facilitate childbirth

Common guidelines for healthy activities

  • Engage in exercises at least 30 minutes a day
  • It’s good to do self exercises mostly such as walking, running by swinging hands and do home works
  • If you can not engage in a physical activity continuously you can do it time to time. For example you can walk 3 times, onetime 10 minutes
  • By engaging in fast intensity physical activities about 3 days for a week gives the strength to your muscles and bones
  • It’s more suitable if you can do team sports
  • The type of physical activity and the time you engage in that is depend on the physical health of the person
  • Keep up your healthy diet continuously after you achieve your targeted body weight too. It is enough you reduce your body weight 1/2 kg per week
  • It’s important to increase the speed you engage in exercises step by step. It’s nice if you waering the potective equipment when you engage in official exercising. These methods are depend on the job, physical health and the life style of the person

What you should know when you engage in exercises

running gives us the energy and the proper exercises to the body
  • Engage in activities that you find inspiring
  • At first start with simple activities like walking and house works
  • Increase the level step by step to activities with large effort. For examples hiking, running, swimming, cycling and yoga
  • Always keep in mind to breathe well during these activities
  • Do not level up to activities that you can not breathe comfortably
  • Most important thing is if you a suffering from a disease you should really get medical advices before doing physical activities

What are the advantages of an active life with exercises

  • Strength up your bones and body muscles
  • Increase the flexibility of the joints
  • Maintaining a scheduled body weight
  • Maintaining a shaped body
  • Reduce the mental stress and bring freedom and happiness
  • Ability to engage in educational activities innovatively
  • Useful to maintain the process in the heart and the lungs
  • Can prevent from diseases that causes by the obesity. For examples heart diseases, diabetes, high blood pressure and others

            So now you all aware about how we can achieve exercise for our busy day to day life style and their benefits for a long life. So refer this again and again and try to keep your daily works balance with the daily exercises. Keep it up then guys. Be healthy………

"Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change"
- Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business
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2 thoughts on “How To Achieve Exercises To Your Everyday Life”

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