5 Easy exercise you should do everyday to keep yourself healthy


Exercises and fitness are very important for your mental and physical health. Daily 30 minutes of exercise is sufficient to improve your overall health. The following are the 5 best exercises one can follow on a routine basis to keep oneself healthy.

Swimming: 
Swimming is an exercise or sport that involves the use of one’s entire body to move through water. There are different swimming styles like, butterfly, backstroke, breaststroke, free style and individual medley. Swimming is an exercise or sport that burns a lot of calories, builds muscular strength and endurance. Swimming cools you off and refreshes you in summer, improves cardiovascular fitness and an enjoyable sport too. Swimming also helps to maintain a healthy heart, weight and lungs. Though very beneficial, swimming has some disadvantages too like increasing the risk of certain injuries. Fungal infections, skin allergies and an urge to quit during winter

Tai Chi: 
Tai chi is a Chinese form of exercise based on Martial arts which involves slow movements and deep breaths. Tai chi helps in decreasing anxiety and depression and improvement in cognition. Also helps in alleviating symptoms of Fibromyalgia and chronic obstructive pulmonary disease. Tai chi involves fluid movements and meditation. The benefits of Tai chi include, stress reduction, mood improvement, better sleep, weight loss, improvement of cognition in older adults, reduction of risk of falling in older adults, improvement of strength and balance in people with Parkinson’s disease. reduction of pain from arthritis and safety for people with coronary heart disease.

Strength Training: 
Strength training comprises physical exercises that improve strength and endurance. The training often makes use of weights. When performed properly under strict guidance, strength training helps in the improvement of general health and well being including increased bone, muscle, ligament and tendon strength and toughness, increased metabolism, improved cardiac function, increased bone density and improved joint function. There are many sports where strength training is a part of their training regimen. So, strength training plays a great role in overall fitness and benefits all age group people and especially those with health issues like obesity, arthritis or heart condition. The benefits of strength training include, a stronger and fitter self, protection of bone strength and muscle mass, reduction in weight, helps develop body mechanics, help chronic disease management, mood improvement and boosting of energy levels, burning of calories and improved cardiovascular health.

Walking: 
Walking is a very easily practicable daily exercise whose benefits are very much. It wards off heart disease by lowering blood pressure and strengthening the heart. Helps in loss of bone mass in people with osteoporosis, improves longevity, lightens mood, strengthens muscles, helps in losing weight, improves sleep, supports joints, slows down mental decline, improves breath and lowers Alzheimer’s risk.

Kegel exercises: 
Kegel exercise can help to control pelvic floor problems like urinary incontinence. These exercises strengthen pelvic floor muscles that support the urinary bladder, uterus, rectum and small intestine.

For doing Kegel exercise, the bladder should be empty. Either in the sitting or lying position, tighten the pelvic muscles for 3 to 5 seconds and relax the muscles for again 3 to 5 seconds. Repeat this 10 times. This exercise should be performed three times a day. 

Motion exercises: 
Exercises like push, pull, Hip hinge and Squat and plank help in strengthening muscles and peps up metabolism. Push- ups, hanging from a bar and fat burning finishers will help in maintaining tonicity of muscles and restoring the general well being of the self.

Hence inculcating a proper regimen of exercise with due guidance from experts in the respective fields will help in maintaining a cheerful demeanor and a joyful mind that helps in leading a disease free quality life. There are some best hospital in Nagpur which conduct free exercise and nutrition workshops .


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