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Exercise is an activity requiring physical effort, carried out to sustain or improve health and fitness. In addition to helping better your health and fitness, it can reduce the risk for certain diseases, improve your mental health wellbeing and help manage weight.
Regular exercise can help:
Reduce the risk of heart disease
Reduce the risk of Type 2 Diabetes
Reduce the risk of some cancers
Create strong bones and muscles
Improve mental health and mood
Increase chance of living longer
Not all exercise is the same. There are different types of exercise you can do!
Aerobic – any activity that increases the heart rate and makes you breathe harder. Your goal is to increase your heart rate to burn calories. It can be between a moderate to vigorous activity level. Some examples would be, swimming, jogging, walking, hiking, bicycling.
Strength training – exercise that strengthens your muscles by lifting and pushing weight. Some movements would include dumbbells, resistance bands, medicine balls, and utilizing your body weight. This type helps reduce body fat, burn calories more efficiently, and reduce the risk of injury. You should try to do two to three 30-minute strength training exercise sessions a week.
Balance and Flexibility Training – The main goal of this type of exercise is to improve body stability and range of motion. It helps reduce lower back pain, prevent injury, alleviate muscle soreness and fatigue after workout.
Now that you have your exercise done, you need to make sure that you properly stretch. After your workout, make sure to follow your activity-performance general stretch routine. Make sure you target major muscle groups. Stretch at least 3 or more days a week. When you are stretching, you must do a slow stretch to a position of mild discomfort. Hold this position for at least 10 seconds but no more than 30 seconds. Repeat these three to five times.
To get started, begin by limiting your screen time, join a group fitness class, exercise with a friend, or go to https://www.myfuturehealth.com/topic_dash/2 to learn more!