Better health for life Exercise strengthens bones and muscles and reduces the risk of heart disease and some types of cancer. Greater physical abilities. With exercise, kids can gain better coordination, balance, strength, and endurance. Exercise can increase energy levels, too. Better response to insulin and better blood sugar control. Exercise makes insulin work better in the body, which helps someone with diabetes keep their blood sugar levels in a healthier range. Weight management to reach and maintain a healthy weight, eating right isn't enough people need to exercise. Exercise burns calories and builds musclewhich in turn helps the body burn more calories. And in people with either type 1 or type 2 diabetes, having too much body fat keeps insulin from working as well to control blood sugar levels. Life experience. When kids get out of the house and go outdoors or visit a gym, they get a chance to meet new people and have new, interesting experiences. If they try a sport, they also learn about teamwork, sportsmanship, and competition.
Increased confidence Exercise helps boost kids' self esteem and confidence. By mastering a skill, improving physical abilities, or helping a team, kids learn about what they're capable of achieving. Mental boost. Exercise can help relieve tension and stress, encourage relaxation, and improve mood. Exercise can even help clear the mind and make it easier to pay attention.
All exercise is great from walking the dog or riding a bike to playing team sports. To maximize the benefits, set a goal for your child to exercise 60 minutes a day for 5 to 6 days a week. Like any other part of a healthy lifestyle, new exercise habits might be hard for kids to adopt at first, but experiencing the benefits of exercise can help kids stick to their program.
All kids need to get a physical before they start playing a sport. For kids with diabetes, it's important to talk with the doctor before starting any new exercise regimen that will really step up your child's activity level. Your child's doctor will let you know about any changes in testing schedule, medication, or other things you might need to think about for exercise and sports.
Scientific studies show that staying physically active and exercising regularly can help prevent or delay many diseases and disabilities. Scientists find that even moderate exercise and physical activity can improve the health of people who are frail or who have diseases that accompany aging. Exercise and physical activity are among the healthiest things you can do for yourself, but some older adults are reluctant to exercise.
Some are afraid that exercise will be too strenuous or that physical activity will harm them. Yet, studies show that exercise is safe for people of all age groups and that older adults hurt their health far more by not exercising than by exercising. An inactive lifestyle can cause older people to lose ground in four areas that are important for staying healthy and independent: strength, balance, flexibility, and endurance.
Research suggests that exercise and physical activity can help older people maintain or partly restore these four areas. Growing older doesn't mean people have to lose their strength or their ability to do everyday tasks. Exercise can help older adults feel better and enjoy life more, even those who think they're too old or too out of shape. Increasing strength and endurance make it easier to climb stairs and carry groceries. Improving balance helps prevent falls. Being more flexible may speed recovery from injuries. If you make exercise a regular part of your daily routine, it will have a positive impact on your quality of life as you get older.
Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warmup and end with a cooldown. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise. Here are the amounts of activity necessary for the average, healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.
Warmup 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that stimulate movements to be used in the activity can also be included in the warmup. Muscular Strength a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.
Muscular Endurance at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, situps, pullups, and weight training for all the major muscle groups. Endurance at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
Flexibility 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warmup or during a cooldown. Cool down a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.
Zumba is a fun and entertaining method to get the best workout possible. If you are bored or tired of the same workout routine then Zumba is the answer. This workout program offers several different workouts with just a few DVDs and the exercises are added with music. Anyone will have a great time working out with these DVD�s as they start to tone their muscles and lose unwanted weight. The company guarantees that you will see results in 10 days or they will refund their money. Of course you have to give it all your effort and show that you have actually tried their system before you can get your money back. The Turbo Jam system is almost a fail proof workout routine. It�s been tested and re-tested to show that with effort, you can lose weight and see the results you are looking for in 10 days. There are several DVDs that come with this program as well as other helpful devices that will shape and allow you to loose weight effectively. Whether you are a newbie when it comes to fitness or working out or a pro and body builder you can benefit from the Turbo Jam workout routine. It is perfect for shaping and toning your body as well as loose undesired pounds. The price for the DVDs is fairly inexpensive and for what you get with this workout it is definitely worth every penny.
Each zumba workout consists of music and a motivational instructor teaching you every move you need to get in shape. The zumbapackage also includes weighted gloves and a nutritional guide to get you on your way to healthy living. The weighted gloves have proven to increase muscle activity by 96%, which helps you tone your muscles and lose weight faster. Dancing is a great way to lose weight and tone muscles. Now with the zumba workout, you can dance to great music and still get a workout.
Zumba was made to help you burn the most calories while having a fun time working out. Most people stop their workout routine because they are either bored or burnt out, so zumba came out to spice up your workout routines. It incorporates dance moves as the workout, where you can learn how to dance at the same time. Anyone from the inexperienced to the fitness expert can benefit from the zumba workout routine and see maximum results in just a few days Top 10 Exercise Tips Getting online workouts or free workouts is easy but how do you make the most of your workout time and get the best results safely and quickly? These quick fitness tips show you how to maximize your time and your efforts when working out. 1. Eat a light snack 1-2 hours before your workout. This provides energy necessary to push yourself and allows your body to burn more calories. It also prevents fatigue, dizziness, and nausea.
2. Drink plenty of water before/during/after workouts and daily. Keeping hydrated increases endurance, prevents injuries, and promotes fat loss.
3. Use Proper Tempo for Strength Training. Take about 4 counts to complete each rep and focus on squeezing the muscles. You'll work harder, get stronger and leaner faster.
4. Plan workouts ahead of time and schedule them into your planner. Making time for yourself is just as important as making time for your job and your family. Scheduling also cuts back on excuses.
5. Keep it simple. If something is too difficult skip it until you feel ready for it. As you become more fit you�ll find that you�re able to do more. Striving for consistency not perfection is the key to staying on track.
6. Strike a balance between strength training, cardio, and stretching. You'll improve range of motion faster, prevent injuries, and burn more calories when you address all aspects of fitness especially the ones you find more challenging.
7. Manage your stress levels. Reducing stress will reduce fat and help you eat less junk plus have more energy for working out. Exercise is a great way to do it but so is taking time out to enjoy what you love.
8. Challenge yourself a little bit more each time you workout. Whether it�s extra reps, a little more weight, or a tougher cardio intervals. Working harder each time is what causes your body to respond and to change.
9. Set achievable and fun goals. 1 more pushup per week, more veggies each day, one fun hike per month, a karate class within two weeks. Having short term goals keeps you positive and moving forward towards your ultimate goal.
10. Don�t over do it. You can�t get in shape overnight so take it easy and progress yourself safely. Your body responds better to subtle changes so keep that in mind when increasing weight, running more miles, and trying new stretches.
What is fitness?
Fitness means being in good physical condition. We often think of athletes as being very fit. They tend to focus on performance-related fitness for sports.
But you don't have to be an athlete to be fit. Doing more physical activity improves your fitness and health, no matter what size or shape you are.
This topic focuses on health-related fitness, which helps you feel your best and lowers your risk for certain diseases. Making small changes in your daily lifestyle helps you improve your fitness.
What are the benefits of fitness?
Fitness helps you feel better and have more energy for work and leisure time. You'll feel more able to do things like playing with your kids, gardening, dancing, or biking. Children and teens who are fit may have more energy and better focus at school. When you stay active and fit, you burn more calories, even when you're at rest. This can help you lose weight if you need to. It also can help you to sleep better, handle stress better, and keep your mind sharp.
Fitness is good for your heart, lungs, bones, and joints. And it lowers your risk for heart attack, colon cancer, diabetes, and high blood pressure.
How much physical activity do you need for health-related fitness?
To improve your health, it�s important to make physical activity part of your daily life.
One way is to get some moderate activity for at least 30 minutes a day, 5 days a week or more. Brisk walking is one kind of moderate activity.
Or you can do more vigorous exercise, like running, for at least 20 minutes a day, 3 days a week or more. This is activity that raises your heart rate to 70% or more of your maximum heart rate. To find your target heart rate for exercising, use the Interactive Tool: What Is Your Target Heart Rate?
Children and teens should be active for at least 1 hour each day.
Here�s how you can tell if an activity or exercise is making you work hard enough. If you can't talk while you do it, you're working too hard. You're at the right level if you can talk but not sing during the activity. What types of physical activity improve fitness?
The activities you choose depend on which kind of fitness you want to improve. There are three different kinds of fitness: * Flexibility is the ability to move your joints and muscles through their full range of motion. Stretching is an exercise that helps you to be more flexible. * Aerobic fitness means increasing how well your body uses oxygen. This depends on the condition of your heart, lungs, and muscles. Any activity that raises your heart rate, such as walking or running, can improve aerobic fitness. * Muscle fitness means building stronger muscles and increasing how long you can use them (called endurance). Activities like weight lifting or push-ups can improve your muscular fitness.
You may be in better shape in one kind of fitness than another. For example, you might be flexible but have poor muscle strength. It�s best to work on all three kinds of fitness.
How can you be more physically active?
If you're ready to add more physical activity to your life, here are some tips to get you started:
Make physical activity part of your routine, like brushing your teeth or going to work. Try biking to work at least once a week, using the stairs more often, or walking to do errands near home. But talk to your doctor before you start an exercise routine, especially if you haven't been very active or have health problems.
Walking is one of the best fitness activities. To keep up a routine, you can walk with family members, friends, coworkers, or pets. Keep track of your steps with a step counter or pedometer, which you can buy at a sporting goods store. This can help motivate you to walk more.
Schedule activity for times that you're likely to stick with it. For example, walk in the morning if you tend to talk yourself out of it later in the day. If you don't have time for one 30-minute walk, break it up into three 10-minute walks.
Find a partner to do your activities with. This can make exercising more enjoyable.
If you want a more structured exercise routine, consider joining a health club or a community center that offers fitness activities.
Find an activity that you enjoy, and stay with it. Vary it with other activities so you don't get bored. For example, walk 3 days a week, and switch to swimming or biking on the other days. Join a softball, volleyball, or basketball league for fun and exercise. By finding more activities you enjoy, you'll have a greater chance for success. Use the Interactive Tool: How Many Calories Did You Burn? to find out how many calories you burn during exercise and daily activities. Setting small, realistic goals can help you improve your fitness. Write down your goals and activities. Give yourself a healthy reward, like getting a massage, each time you reach a goal.