Best Exercise For Health

Best Exercise For Health

Exercise for health promotion means prevention of onset of lifestyle-related diseases such as diabetes, dyslipidemia, metabolic syndrome, cardiovascular disease, cancer, etc., reduction of death risk due to illness, prevention of deterioration of living function level It is an exercise that you do to extend your healthy life expectancy and live healthy. In the physical activity standard 2013 of the Ministry of Health, Labor and Welfare, in addition to physical activities such as household chores, work, and activities in daily life, it is considered desirable that the exercise be continued regularly at least twice a week for at least 30 minutes You so lets start the best exercise for health

Effect of exercise

By exercising, you can live a healthy and rich life both physically and mentally, which will lead to an improvement in the quality of life. Specific effects of exercise include:

Having physical strength and endurance, making it easy to do physical activity.

Prevention of lifestyle-related diseases.

Stretching and strength training increase the flexibility of the body, increase muscle and muscle mass, and increase the possibility of improving problems caused by exercise equipment diseases such as knee and back pain.

Cardiopulmonary function is increased by aerobic exercise such as running, and it becomes difficult to catch a cold.

Maintain a healthy physique and increase self-efficacy.

A sense of exhilaration and a sense of accomplishment, the release of stress and mental fulfillment, and the ability to achieve mental stability.

It leads to having a sense of life and a hobby, and having social meaning and a role.

Types of exercise for health promotion

1. aerobic

You can gain oxygen by exercising your whole body, and you can acquire basic physical strength and endurance to move the body by working the muscles. Cardio-respiratory function is also trained. Specifically, walking in quick walk, radio exercises, jogging, riding a bicycle, aerobics, underwater walking and aquabiks, swimming, ball games such as tennis, dance, etc. feels like “breathing, somewhat tight” It is a strong exercise.

In physical activity standard 2013 of Ministry of Health, Labor and Welfare, strength is 3 or more mets as standard of exercise of 18-64 years (walking, volleyball, ballroom dance, Pilates, golf, radio gymnastics first, table tennis, quick walk, badminton, slow swimming Breathing, hiking, aquabics, etc.), sweating and exercising about 4 metres / hour a week, 60 minutes a week or so.

Aerobic exercise is an exercise that consumes a large amount of energy, is difficult to raise blood pressure, has a low risk of injury and accidents, and can be performed relatively safely. Walking and radio exercises are familiar to anyone and it is easy to take in even the first exercise and easy to continue.

2. Stretching

Increasing muscle flexibility by stretching helps prevent injury during exercise and recover from fatigue after exercise. Improving joint mobility makes it easier to exercise, encourages blood circulation, improves shoulder stiffness and back pain, and has a relaxing effect.

I will be aware of the muscle stretching without recoil, and slowly count for 10 seconds where I feel stretching, and then stop. Let's relax and do breathlessly while breathing. Holding your breath makes your muscles stiffer and harder to stretch.

3. Strength training

Strength training can improve strength for exercise and increase muscle mass, and maintain strength for maintaining posture such as walking and standing. In particular, aging makes it easy to cause weakness in the lower legs, such as the anti-gravity muscles of the gluteus muscle and triceps.

Exercises such as standing up from the chair and standing on the toe are repeated, squat movement with both hands stretched forward, and lifting the foot backwards from the buttocks

4. Balance exercise

A poor balance will make it more likely to fall and lead to fractures and injuries. The four crawling balance exercise (bird dog crunch) is in four crawling postures, with the right hand and left foot raised and it rests for 10 seconds. Do the same for left hand and right foot, and let's carry out about 2 sets of 10 times each

Final Word:-hello freind so in thise we are seen that the best exercise for the health and its time to utility on your body and get a wonderfull result ,thanks