The Idea Of An Exercise Routine As A Means Of Promoting Good Health Goes Back At Least 5000 Years To India

Think about the yogis who have an exercise routine of daily yoga practice; many of them look years younger than their actual age. Granted they also lead an otherwise healthy lifestyle but they believe that the strengthening of the spine is what accounts for their longevity.

The ancient Asian cultures promoted different forms of martial arts which all incorporated some type of meditation, together with stretching and resistance.

Humans will, however, find any excuse to do something other than exercise, yet it is the one thing that you should be doing without fail! Even if it is a simple matter of walking for exercise by taking your dog out for 20 minutes each day, you will find that your mental and physical health improves dramatically.

It is only in the last 100 years that the medical and scientific fraternity have carried out many studies that have shown that a daily exercise routine can stave off or decrease the severity of the following conditions;

•Obesity

•Diabetes

•Hypertension

•Joint conditions

•Cardiovascular (heart) disease

•High cholesterol

•Depression

•Sleep disorders

•Asthma

•Stress

•Low energy levels

•Poor self esteem

•Low oxygen levels

•Weak immune system

Exercise is particularly beneficial for the health of your brain. When you exercise, your endocrine system releases serotonin and dopamine which are hormones in the brain that elevate your mood. You will be able to think more clearly and will feel more at peace with yourself.

In 2001, a study carried out by the Mayo Clinic reported that the natural degradation of grey matter in the brain can be significantly decreased with a regular exercise routine. It was found that older people who exercised regularly performed just as well as younger people who did not exercise, when tests based on mental ability were performed.

Any exercise routine should always consist of 3 steps;

•Preparation

•Exercise

•Aftercare

Preparation

Prior to starting your exercise routine, a warm-up period is necessary to prevent strained muscles, tendons and ligaments. The idea of warming up is to get your heart pumping so that more oxygen is carried to the muscles so that they warm up and get ready for the exercises.

ExerciseExercise is categorized into 3 types;

•Aerobic exercise which would include walking, jogging, cycling, swimming, racket sports, dancing, aqua aerobics and aerobics classes

•Strength/weight training which would include weightlifting and any form of resistance training

•Stretching exercises including yoga, tai chi and basic stretches

Aftercare

It is important to always cool down after exercise, which would involve a decrease in intensity to bring the heart rate down to its normal range. After this a few stretches, about 3 to 5 minutes, will increase flexibility and reduce the chance of stiffness or injury. Any lost fluids should also be replaced at this stage.

Precautions

You should always avoid strain or over exertion when exercising. The old adage of “no pain no gain” does simply not apply these days and it is now agreed that exercise does not have to be strenuous to be beneficial.

•Diabetics should carefully monitor their blood sugar levels before and after exercising

•People with cardiovascular problems should never exercise to the point of chest pain

•People who have led a sedentary life style should always have a medical examination before embarking on an exercise programme

•Always make sure that you know the correct way to do an exercise to avoid strain and possible injury

Neil Armstrong said the following when talking about jogging, in an interview with Walter Cronkite!

I believe that the Good Lord gave us a finite number of heartbeats and I'm damned if I'm going to use up mine running up and down a street.

Believe me he was either joking or, as an astronaut, got his exercise in other ways.

Aerobic exercises are completely necessary for anti aging and mental and physical health and should be incorporated into your exercise routine, combined with a healthy diet.

Whether you decide to exercise at home, go to a gym or employ a personal trainer, you will need to set aside a minimum of 30 minutes at least 3 times a week to achieve your goals.

Also have a look at flexibility exercises and strength training exercises.