We do not need to remind you that exercise and a healthy diet help increase your fitness level. But this is not the only reason to start sweating. Here are some other important benefits of exercise and getting into the routine.
Why should I work out?
- Exercise is a great way to relieve stress and boost your overall mental health.
- Exercise releases brain chemicals called endorphins, which are great for boosting your mood.
- If you exercise regularly, you have more energy to get through the day.
- Exercise can also help if you have sleep issues. Read more about the importance of sleep.
- Your muscles and bones will become healthier and stronger.
- It may increase your self-esteem and confidence and help you maintain a healthy weight.
- Playing a sport is a great way to meet new people and have a social life.
- Overall health – staying fit helps lower the risk of several health issues, such as heart disease, adult-onset diabetes, stroke, thrombosis, breast cancer and more.
What type of exercise should I do?
You can do any type of physical activity, as long as you are moving. Choose an activity you like and something that will keep your interest for a while or choose a variety of favourites to do throughout the week.
Three main types of physical activity
This includes walking, running, playing team sports (football, basketball, rugby, etc) and swimming. Aerobic exercise increases your heart rate, raises your body temperature, thus making you sweat a little, and increases your rate of breathing. This type of physical activity improves your fitness and is best for heart health and weight loss.
This mainly involves lifting weights, but also things like carrying shopping or school bags. Lifting weights can help you tone your muscles, lose weight, and build up your muscles. This will help you carry out everyday activities for longer without getting tired, improve the shape of your body and muscles, strengthen your bones and muscles and prevent injury. Some great ways to gain strength are bodyweight exercises, callisthenics and Pilates. But remember that you should be over the age of 16 to lift weights.
This includes stretching and yoga. Stretching maximises the benefits of weight training and aerobic exercise. It helps to prevent injuries and back pain, increase blood flow to your muscles and make them more efficient. Flexibility is important to prevent muscles becoming sore or injured, to help you perform everyday activities more easily and to improve posture. Why not try out some stretching exercises while taking a break from studying or during the ad break of your favourite TV show?
Remember to move at your own pace! When you start an exercise programme, take it easy at first and set yourself short-term goals. Do not expect miracles and reward yourself for achieving your weekly goals. Take some time to make physical activity a priority and habit in your life. If you do not take care of yourself, who will?
Tips for people who do not enjoy exercise
- Try to walk as much as you can. If possible, avoid driving, taking public transport or using lifts.
- When you start exercising, do not wear yourself out.
- Dance to your favourite song.
- Clean your house, mow the lawn or do other outdoor activities that make you sweat.
- Exercise with a friend or walk your dog.
- Exercise on local health trails or in outdoor training areas.
- Jump on a trampoline or throw a frisbee.
You can also find exercise ideas and tips on YouTube. The topics covered in YouTube videos range from weightlifting to yoga or salsa.
The article is based on www.spunout.ie.
Spunout is Ireland’s youth information portal, providing high-quality and reviewed information to young people.
Ni muhimu kukumbuka kwamba mazoezi na lishe bora huongeza afya yako. Lakini hiyo si sababu pekee ya kuanza kuchoma jasho. Hapa kuna faida nyingine muhimu za kufanya mazoezi na kupata katika utaratibu. Kwa nini nifanye mazoezi? Mazoezi ni njia nzuri ya kupunguza mkazo na kuongeza afya yako ya akili. Mazoezi ya mwili huondoa kemikali za ubongo zinazoitwa endorphins, ambazo huongeza hali yako ya moyo. - Ukifanya mazoezi kwa ukawaida, utakuwa na nishati zaidi ya kuvumilia siku. - Mazoezi yaweza pia kukusaidia ikiwa una matatizo ya usingizi. Soma zaidi kuhusu umuhimu wa usingizi. - Misuli na mifupa yako itakuwa na afya na nguvu zaidi. - Inaweza kuongeza kujithamini na kujiamini na kukusaidia kudumisha uzito mzuri. Kucheza michezo ni njia nzuri ya kukutana na watu wapya na kuwa na maisha ya kijamii. - Afya ya jumla <unk> kukaa fit husaidia kupunguza hatari ya masuala kadhaa ya afya, kama vile ugonjwa wa moyo, watu wazima-kuanza kisukari, kiharusi, thrombosis, kansa ya matiti na zaidi. Ni aina gani ya mazoezi ninayopaswa kufanya? Unaweza kufanya aina yoyote ya shughuli za kimwili, mradi tu unahama. Chagua shughuli unayopenda na kitu ambacho kitakufanya uendelee kuvutiwa kwa muda au chagua aina mbalimbali za shughuli unazopenda kufanya kwa wiki nzima. Aina tatu kuu za shughuli za mwili: kutembea, kukimbia, kucheza michezo ya timu (soka, mpira wa kikapu, rugby, nk) na kuogelea. Mazoezi ya aerobic huongeza kasi ya moyo, kuongeza joto la mwili, na hivyo kufanya jasho kidogo, na kuongeza kasi ya kupumua. Aina hii ya mazoezi ya mwili huongeza afya yako na ni bora kwa afya ya moyo na kupoteza uzito. Hii hasa inahusisha kuinua uzito, lakini pia mambo kama vile kubeba ununuzi au mifuko ya shule. Kuinua uzito kunaweza kukusaidia kuimarisha misuli yako, kupunguza uzito, na kujenga misuli yako. Hii itakusaidia kufanya shughuli za kila siku kwa muda mrefu bila kuchoka, kuboresha umbo la mwili wako na misuli, kuimarisha mifupa na misuli na kuzuia majeraha. Njia nzuri za kupata nguvu ni mazoezi ya uzito wa mwili, mazoezi ya mwili na Pilates. Kumbuka kuwa lazima uwe na umri wa miaka 16 au zaidi ili uweze kuinua uzito. Hilo latia ndani kunyoosha na kufanya yoga. Kufanya mazoezi ya kunyoosha huongeza faida za mazoezi ya kutumia uzito na mazoezi ya aerobiki. Inaweza kusaidia kuzuia majeraha na maumivu ya mgongo, kuongeza mtiririko wa damu kwa misuli yako na kufanya kazi kwa ufanisi zaidi. Uwezo wa kubadilika ni muhimu ili kuzuia misuli isiwe na maumivu au kujeruhiwa, kukusaidia kufanya shughuli za kila siku kwa urahisi zaidi na kuboresha msimamo. Kwa nini usijaribu mazoezi ya kunyoosha wakati wa mapumziko ya kusoma au wakati wa mapumziko ya matangazo ya kipindi chako cha televisheni unachokipenda? Kumbuka kusonga kwa mwendo wako mwenyewe! Unapoanza programu ya mazoezi, fanya hivyo kwa urahisi na kujiwekea malengo ya muda mfupi. Usitarajie miujiza na ujithawabishe kwa kufikia malengo yako ya kila wiki. Tumia wakati wako kufanya mazoezi ya mwili kuwa jambo la kwanza na jambo la kawaida maishani mwako. Ikiwa wewe mwenyewe hutajitunza, ni nani atakayejitunza? Ushauri kwa wale ambao hawapendi mazoezi: Jaribu kutembea kadiri uwezavyo. Ikiwa inawezekana, epuka kuendesha gari, kutumia usafiri wa umma au kutumia lifti. - Unapoanza kufanya mazoezi, usijichokeze. - Dansi kwa wimbo wako mpendwa. - Kusafisha nyumba yako, kukata nyasi au kufanya shughuli nyingine nje ambayo kufanya wewe sweat. - Fanya mazoezi na rafiki au tembea na mbwa wako. - Mazoezi juu ya njia za afya za mitaa au katika maeneo ya mafunzo ya nje. - Kuruka juu ya trampoline au kutupa frisbee. Unaweza pia kupata mawazo ya mazoezi na vidokezo kwenye YouTube. Mada zinazozungumziwa katika video za YouTube huanzia kuinua uzito hadi yoga au salsa. Makala hiyo inategemea www.spunout.ie. Spunout ni Ireland ya vijana habari portal, kutoa ubora wa juu na kukaguliwa habari kwa vijana.