Categories: Health

Pyramid of exercise

How often do you exercise in a week?

Are you getting enough exercise?

How much exercise is enough?

These are the questions that we frequently ask 

ourselves when we look at the reflection of our 

bodies in the mirror.

Perhaps, it is the best time you should get your body

 moving, keep moving as much as possible to make 

sure that you don’t become a couch potato!

Although it is much easier said than done, most of

 our daily activities are consider as exercise, physical

activities that lead you to a healthy and active

 lifestyle.

Think of the positive benefits of exercise:

  • The endorphins which your brain releases help 

you

  •  to feel good
  • A positive influence to improve your emotional mood
  • To release your tight body muscles.
  •  Reduce body parts ailments.
  • Keep your body fit and strong and looking good.
  • Don’t fall sick easily.
  •  Improve your body immune system.
  • Exercise helps to reduce contracting diseases 

such as high blood pressure, diabetes, stroke and 

osteoporisis

  • Helps to shed off extra calories in your tummy

 fats

 

 

Steps to take note

Set up a timetable, time to exercise, duration- 

approximately 20min – 30 minutes per day is 

sufficient.

Decide on the exercise method- 

Choose the easy exercise routine which you are able 

to perform daily

Refrain vigorous activities such as rock climbing, 

aerobics if your body is unable to take the strenuous 

workout. 

Wear loose clothes, comfortable and able to 

absorb sweat easily

Bring along a face towel to time your sweat and 

a water bottle to quench your thirst

 

 

Here is a Pyramid of Exercise that you could follow.

 In 2-3 weeks time, you will realize that

 you feel more vibrant, energetic, physically fit and

 increase your alertness.

Tips:

(a) Everyday- exercise you should do:

• Walking instead of driving 

• Household chores

Related Post

 • Gardening in the evening 

• Increase walking up and down the stairs at home

 or at work.

  • A morning walk exercise at the park or an 

evening walk after dinner at least 5-6 times 

  • a week is a healthy habit 

    Stretch out at the park
  •  Limit your time at sitting down long hours in
  •  front of the computer screen.
  • A bad sedentary habit that induces neck pains, 

body aches and blurred visions. 

 

 

( b ) 5-6 times A Week:

• Brisk walking in the evening 

• Involve in physical sports- football, badminton, 

cycling, aerobic exercise, basketball, hiking,

 swimming, dancing, skipping rope, tennis at least

 20-30 minutes per session.

( c ) 2-3 Times A Week:

• Stretching 

• Partial sit up, 

• Push up 

• Sit and reach exercise 

• Light weight lifting to increase your limbs strength 

and muscle endurance.

( d ) Limit:

• Reduce bad or unhealthy habits 

• Reduce sleeping for a long period

 • Sit in front of the computer screen all day

 • Watch TV while munching unhealthy snacks on the

 sofa

Your friends may notice your facial appearance looks

 prettier or much handsome looking than before.

 Remember; “A Little Exercise Goes A Long Way”.


Household chores keep every mums body parts

 moving every day.

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  • peachpurple

    View Comments

    • I must admit that I haven't done any physical exercises lately. However, the only thing I could do is to have brisk walking. Exercises are really so beneficial to one's health especially if we wanted to be fit as a fiddle. If we have the chance, let us get all the beneficial effects of doing some exercises.

      We don't need to go to the gym. A simple household chore can still be considered an exercise. We need to keep moving and let the couch fixated in the living room first. I am sure some of you are into this kind of lifestyle. However, we need to consider also our health condition. No sedentary lifetyle! c",)

    • What you mention here are very informative especially to those people who keep on complaining about their body weight, sick, and their hobby is just sitting and watching television or internet at their home.

      In my case, though I am not so active now but my physical exercise include running (morning or afternoon)and biking. During the height of my running, I do it even 5 times a week. Biking now is my favorite exercise. Its good feeling when you do it.

    • Exercise is most essential part of human life if no exercise means a walking hospital. n other words, exercise aims to maintain or enhance our physical fitness and general health. People exercise for many different reasons. Some of them are included below:

      Benefits of Exercise in Daily Life

      Strengthens the muscles that are involved in respiration - exercises facilitate the flow of air in and out of the lungs
      Strengthens and enlarges the heart muscle - this improves aerobic conditioning - pumping of blood and the heart rate (lowers the pulse of a person when they are resting)
      Tones muscles throughout most of the body
      Reduces blood pressure
      Improves circulation
      Raises the number of red blood cells, in turn facilitating transportation of oxygen
      The sleep quality of insomnia patients can improve with moderate exercise, a study found
      Improves mental health
      A study found that exercise reduces migraine suffering
      Reduces the risk of heart disease and cardiovascular problems
      Helps improve survival rates of patients with cardiovascular diseases significantly, as researchers found
      Stimulates bone growth (high impact aerobic exercise), reduces risk of osteoporosis
      Increases stamina or endurance - aerobic activity increases the body's ability to store energy molecules such as fats and carbohydrates within the muscle
      Increases blood flow through muscles
      Improves muscles' ability to use fats during exercise, thus preserving the intramuscular glycogen.

      We all human being must make exercise daily at least 30 to 45 minutes to maintain health for future life and old age. No walk, no exercise in life is injurious to health.

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