EXERCISE

In the previous article of "Health is Beauty", we have talked about how internal health reflects on your face. We have talked about the proper diet, proper exercise, proper sleep and many others required to have a good health. In this write-up we would talk about "EXERCISE". Why it is important and some examples of exercise which must be done on a regular basis to have
a good physical health.

Exercise is any physical activity in our body that provides us with a healthier functioning and also enhances our fitness. Every human being must keep their overall good health.

Most people believe that reducing diet may help them to achieve a toned body shape the wish for while a lot other thinks that it's all about genetics. Maybe they both are wrong! Proper balanced nutrition is surely required for our body but cutting off calorie from our diet without training the body with physical workouts is just not the right thing for us. They just leave us looking skinny with saggy structure while the inner body metabolism remains the same. Exercise is the only way to get the sculpt body we always want.

Exercise should be enjoyable and something we love doing. If we try it out against our will, the results may not be satisfactory. It should be fun and exciting and we must take care not to overdo it. Not only physical health but exercise also helps us to keep us fit mentally. It reduces stress, control anger and makes us happy and active.

Moreover, exercise keeps us from several health issues and diseases. It reduces the risk of cancer, cardiovascular problems and even diabetes. Result says it also helps in maintaining our blood pressure.

Just one thing to keep in mind that early morning is the best time to work out so that you activate and energize the body at the start of the day. Avoid it after heavy meals or at nights. Having a regular fixed time is necessary just like our other everyday routine.

Now, we are going to talk about various types of exercises that are required to be done regularly:

WARM-UP EXERCISES:-

Warm-up exercises are very important before you start with your main workout. This prepares our muscle for the physical workout. It pumps more amount of blood and oxygen to the various muscles. It prevents our body from getting various types of muscle injuries.

Some of the warm-up exercises like:

1.      JOGGING: This not only increases the supply of the oxygen and blood to your muscles but also makes your muscles active for the main exercise. 5-10 minutes of jogging will make your body super active for the killer exercises.

2.      ROPE JUMP: Another excellent warm-up exercise which is capable of burning 220 calories in 20 minutes. It is really expensive and can be carried very easily, don't requires special skills.

3.      JUMPING JACKS: Another whole-body warm-up exercise and burns 100 calories in 10 minutes. Speciality is that no equipment required. An excellent exercise to pump blood faster and faster supply of the same to all the muscles of our body.

4.      NECK ROTATION: It is considered to be the best exercises for those who are having cervical spondylosis. This is the recommended exercise by every physiotherapist to relax the neck pain. Furthermore, it is also a good warm out exercise which relaxes your muscles of the neck. It is considered to be done first in warm-out exercise.

5.      HIGH KNEES: It strengthens the knee muscles, engage the core muscles and plays a very important role in developing strength of the leg. Furthermore, the flexibility of your leg also increases.

MAIN EXERCISES:-

There are innumerable exercises under main physical exercises. Exercises can be divided into two types including equipment and without equipment. Equipment includes from small barbells, dumbbells, ab roller, battle rope, stretching rope to a huge machine like a treadmill, leg extension machine, multi-press machine, leg curl machine, chest expanders. But today in these topics, I would be concentrating mainly on the exercises without equipment and the exciting thing is that it can be done both by ladies and gentleman. So, let's proceed with all the exercises.

1.      BENT LEG TWIST:- Lie on your back with your knees up at 90 degree angle. Extend your arms to the sides and put your palms down on the ground. Twist your legs to the left while keeping your upper body in place and your knees and feet together. Hold it for one second, then return and twist to the other side. Repeat the exercise. Perform 6 times

2.      FLUTTER KICKS:- Lie on your back with your arms at your sides. Lift your legs and keep them as straight as you can. Then quickly raise your right leg up, and simultaneously lower your left leg. Switch legs and repeat. Perform for 40 seconds

3.      BICYCLE CRUNCH:- The bicycle crunch is an outstanding workout for engaging the rectus abdominus, the upper abdominal muscle, and also helps in activating the obliques— side abdominal muscles. Perform 20 times

4.      HEEL TOUCH:- Lie on the ground with your legs bent and your arms by your sides. Slightly lift your upper body off the floor and make your hands alternately reach your heels. Perform 30 times (15 each leg)

5.      ALT V UP:- Straight in the lying position with your legs extend and arms at your sides. Simultaneously lift your left leg and your upper body up off the ground, and use your right hand to touch your toes. Repeat with other leg. Perform 20 times (10 each legs)

6.      V UP:- Lie on your back with your arms and legs extended and your legs extended and your legs squeezed together. Raise your upper body and legs, use your arms to touch your toes, then go back to the start position and repeat the exercise. Perform 15 times

7.      REVERSE CRUNCH:- Lie on your back with your knees up at a 90 degrees angle and your hands behind your head. Lift your upper body and thighs, and then stretch out. Repeat this exercise. Perform 15 times

8.      SIDE PLANK KNEE CRUNCH (EACH SIDE):- Helps in proper shaping of shoulders, obliques and legs. Furthermore, it also helps in reducing the love handles effectively. Perform 15 times each side

9.      BODY SAW:- Important exercise for increasing the strength of the core muscles. Improving the balance, structure and overall posture. Increases the stability thus reducing the fears of many injuries. Perform 10 times each side

10.  RUSSIAN TWIST:- Sit on the floor with your knees bent, feet lifted a little bit and back tilted backwards. Hold a dumbbell in your hands and twist from side to side. Perform 20 times

11.  CRUNCHES WITH LEG RAISED:- Lie on your back with your legs straight up towards the ceiling and your hands behind your ears. Lift your shoulders up off the floor, then slowly go back to the starting position. Repeat the exercise. Perform for 15 times

12.  CROSS BODY PLANK:- Hold the body with your hands straight from the ground similar to the position of mountain climbers. . Being one knee to the opposite elbow of the hand and touch it, then bring the leg back to original position back. Repeat with the other side. Perform 20 times

13.  MOUNTAIN CLIMBER:- Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other. This exercise strengthens multiple muscle groups. Perform for 45 seconds

14.  SIT UP:- Increases the core strength which is the main aim for sit-ups. Reduces the belly fat. It improves the muscle strength, improves the balance and stability of the body. Furthermore it increases the flexibility of the body and reliefs the back pain. Improving the posture makes you straight and prevents from getting humps. Perform 30 times

15.  LEGS IN & OUT:- Sit down with your hands behind you on the ground, your legs extended and your upper body leaning backward. Bend your knees, and bring them toward your chest, then fully extend your legs without touching the ground. Repeat the exercise. Perform 30 seconds 

16.  SQUATS:- If one want to build better leg muscles-quadriceps, hamstrings, and calves then squats are one of the best exercise. Besides leg work-out, it also have an effect on belly and whole body. According to the person's limitation

17.  V HOLD:- This workout mainly targets the rectus abdominis, external obliques, internal obliques, and hip flexors engaging the core muscles and the balance. Hold for 20 seconds

18.  PLANK: Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you can. This exercise strengthens the abdomen, back and shoulders. Do it for 60 seconds

19.  SIDE PLANK(BOTH SIDES):- Lie on one side with your forearm supporting your body. Hold your body in a straight line. This exercise targets the abdominal muscles and obliques. Do it for 60 seconds each side

20.  CHILD'S POSE:- Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold the position. Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise. Do it for 30 seconds

21.  COBRA STRETCH:- Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest up off the ground as far as possible. Hold this position for seconds. Do it for 30 seconds

22.  PUSH UPS:- Triceps, pectoral muscles, and shoulders are the main part of your body that gets engaged and develops when you do push ups perfectly. Strengthens the muscles of back and core muscles by stretching in the muscles. According to the person's limitations

Many people who love their habit of daily workout may not have loved it at the beginning. For many, it's because of the result they get. Hence quitting it for invalid reasons like lack of time is not done. We can easily find out time from our everyday schedule if we are willing to. Our body is like a machine and its parts need to be active or it keeps on slowing down and may not work properly with time. The benefits exercise can give is vast. Starting from getting a clearer glowing skin due to the sweat caused during the workout or the body metabolism taking place to increase in concentration in students it got lots of other surprising benefits.

Many people get tired at the very beginning of the day. Due to lack of metabolism the energy is not generated. Many times this can be the reason why people fall sick. Training your body for a daily workout also boosts our immune system and strengthens us from within which is very essential. It also helps us fight obesity. So if can provide ourselves with the least amount of time every day and utilize it for our daily physical activities, the results it gives are long term and necessary.