3 Simple Excercise To Make You Fit & Healthy
In these highly modern times, we all want to have a sexy charm outlook, a task that is hard to achieve without having a fit body. But with this much competition & race, life can get busy, and oftentimes we find ourselves in a situation where priorities over health & fitness are compromised. And it becomes harder to maintain optimized health.
But like all the work, there are some ways that are more efficient, less time consuming and are much easier to make ourselves fit & healthy.
Below I’ve listed three simple yet powerful exercises which we can put in our daily life routine. These exercises will surely help us in maintaining ultimate fitness for the rest of our lives.
. Swimming
I once asked my gym trainer, what is the most effective exercise? Swimming, he replied instantly, even before hearing the complete pronunciation of my last word, the exercise.
At that time, I had no choice but to agree with him, but later, out of curiosity, I researched it, and to my surprise, he couldn’t be more right.
Swimming is the most effective exercise because nearly all the muscles of your body are involved in it to push your body forward against the gentle resistance of water.
“Swimming is the full-body exercise that endures muscles and cardio,” says Dan Daly, CSCS, a NY City-based swimming coach and private trainer.
A gentle swim for an hour can burn twice the calories as by walking. It not only tones & strengthens the muscles but also decreases the risk of high bp, maintains cardio fitness, boosts mood & improves coordination, balance and posture.
Recently in a study on people with Insomnia, The neurology department of northwestern university concluded that “Aerobic physical activity is an effective treatment approach to improve sleep quality, mood and quality of life in people with insomnia”.
In another study, Cambridge University found that cold water swimming can protect the brain from degenerative diseases like Dementia. They discovered a “Cold shock” protein in a regular winter swimmer, which has shown tremendous results in slowing down the onset of the disease and has repaired some early damage in mice.
Swimming has also proven to be effective for people with Asthma and MS. It provides you control over breathing, increases lungs capacity, and because of the gentle resistance of water, it also supports the limbs during the exercise.
Swimming is swiftly accessible and affordable, so it doesn’t matter if you’re an introvert or some guy who love to spend summer vacations on Bahamas beach; swimming can be the reason to give you a fit, healthy, and fun life.
. Walking
Experts say the range of benefits of walking is from losing weight to reducing the death risk and improvements in mental health, but people only take it as a form of transportation rather than a road to a fit & healthy life. Hence they considered it as a most underrated exercise.
The estimated burnt calories by walk are up to 500 calories per hour; that is 7 hours walk to expect a loss of a pound in weight because it takes 3,500 calories to lose one pound, only if you walk and do nothing else.
According to Dr Matt, “Walking can be as good as a workout, if not better, than running”, yes, running is more physically demanding, so people labelled it as a better workout. However, “While I might like to say that walking is often even as effective of a workout as running, and the two shouldn’t be compared against each other”, says Ford, a licensed physiologist who runs a fitness and health club in NY City.
Researchers have observed that energy used for Walking & Running to reduce the risk of high blood pressure, high cholesterol levels, diabetes and heart diseases are quite the same.
So, from now you can grab your shoes and start going for long walks, but for beginners, it is recommended to start with 5 to ten minutes and gradually move up to 30 minutes at least by adding not more than 5mints per session.
Because it is no longer walks and high speed that matters most, it is the consistency. As once Tony Robinson said, “It’s not what we do once in a while that shapes our lives. It’s what we do consistently”.
. Cycling
If you are obsessed with exploring new views and want to spend some quality time with yourself to process your worries, concerns or outstanding ideas, nothing but a solo bicycle ride is the best possible choice for you.
The charm of cycling lies within its low impact, healthy, environmentally friendly, and joy for people of all ages.
With so much negativity around, cycling in the morning brings a sense of accomplishment- a positive vibe. Which ultimately helps you to make healthy, better & positive choices as the day progress.
Researches suggest one should burn some 2000 calories per week, and cycling burns 1200 calories per hour which is an insane amount to lose weight.
It improves muscle stamina & strength and improves circulation. It reduces the risk of breast cancer in women, boosts mental health and lowers the chances of developing diabetes Mellitus type-II.
Cycling saves time & money, with an increase in population, the traffic jams often, and you’ve to rush for finding a good parking place and pay for it, but cycling filters all this traffic, parking pay, and needless to mention the saving of not using petrol.
It’s a friendly sport and an elite way to reach for the office/work. The prime minister of the Netherland uses cycle to commute his office, so from now on, you can also feel this “prime minister feeling” by cycling. ;)
-Bilal Q.
