You definitely know that exercise is important. Yet, you may be unable to incorporate it into your daily routine. And with your busy schedules and sedentary lifestyles, you may be procrastinating a routine exercise regime for a long time. But it's better late than never! So, start slow and go for it today. Definitely, it's a difficult task to do. Still, the hard work that you put into your consistent workout routine will definitely pay off in the long run, as you will not only cure your existing health issues but also develop immunity to fight against various diseases.
How Does Gym Routine Exercise Help?
Irrespective of age, gender, religion, and continent, people are at risk of non-communicable diseases, with evidence of 41 million deaths annually, and the number is estimated to grow exponentially. With proper exercise, nutrition, and a healthy lifestyle, you will be able to get rid of diseases as mentioned below.
Heart Disease
You get diseases like high blood pressure and high cholesterol when your blood vessels have fat accumulation in your blood vessels. These deposits can eventually form clots, causing heart attacks. You can prevent strokes and attacks by incorporating regular exercise like walking, jogging, running, or cycling that helps to pump blood, thus preventing risks of increased blood pressure and clot formation.
Arthritis
While some have arthritis due to genetic disorders, others may be affected due to lifestyle issues like smoking habits, excess weight gain, autoimmune diseases, or sedentary jobs, which cause stress to the joints.
In this case, it is recommended that you spend a minimum of 150 minutes of regular moderate-level workouts like brisk walking or 75 minutes of intensive workouts. You can opt for exercises like
Muscle exercises like heavy weight lifting, yoga, and workouts with resistance bands.
Flexibility exercises like yoga and stretches to reduce stiffness.
Balance-improving exercises like tai chi and walking backward.
Leg exercises like leg presses and leg machines
Mental Health Problems
When you feel low, gathering up energy to start up an exercise routine can be rather stressful in the beginning. But once you start, it will boost your mood and take worries off your head by being a natural painkiller. Exercise can be anything, but you can choose a routine from a range of activities, as mentioned below.
You can start a home gym for resistance equipment and heavy weightlifting.
Outdoor activities like volleyball, tennis, football.
Water aerobics.
Brisk walking or running.
Cycling.
Yoga or Pilates
Gentle or Fast Swimming
Gardening
It can be overwhelming at first when you devote time to exercise, but go slow and set small achievable targets for the day and only do what you love. Slowly, it will turn into a habit, and things will be a lot easier. You may not feel the positive change in a single day. Still, once you are habitual with the idea of exercising, you will definitely make things better as you will be able to gain more confidence by achieving your exercise goals each day, thus improving your mood each day.
How Much Time Should I Give to Exercise Each Day?
WHO recommends you engage yourself in physical activity daily to prevent and also get rid of diseases like stroke, diabetes, cancer, depression, anxiety, and weight loss, enhancing overall mental health. According to your age group, you can find the guidelines for your daily workout plan.
Children below the age of 5
In 24 hours, infants below 12 months of age should be active multiple times a day through floor plays. For those infants who are unable to move, you should devote at least 30 minutes to tummy time or prone position throughout the day. Similarly, for children above one year, you should engage them in physical movement activities for 180 minutes in a day.
Children of 5-17 years of age
For this category of children, you must encourage 60 minutes of exercise with moderate to vigorous intensity. To strengthen their bones and muscles, engage them in aerobics for a minimum of three days a week.
Adults
You, as an adult, if undertaking STD treatment, should work for at least 150 minutes with moderate intensity by participating in aerobic exercises. If you are opting for vigorous exercise, you have to exercise for at least 75 minutes for increased health benefits. If you are living a sedentary life, you must be able to devote more time than the recommended levels. As adults, you must also devote two days a week to strength-building training through vigorous workouts.
People with chronic issues
If you are living with any of these conditions,
Hypertension
Type -2 diabetes
HIV treatment
Cancer survivors
You should routinely work out for a minimum range of 150-300 minutes if you are doing aerobic exercises. For vigorous levels of exercise, you must devote at least 75-150 minutes to physical workouts. However, you can go higher than these limitations as it always adds benefits to your health. Additionally, you must be able to exercise for two days or more to build your muscle mass weekly. You must try to avoid living passively, reduce screen time as much as possible, and increase mobility to heal faster.
Why Should You Get a Doctor's Approval Before Starting a Gym Exercise Program?
Your feeling of pain may be different from that of a person sitting next to you. Likewise, your history, disease, and medications differ, so a doctor's thorough checkup is recommended. They will give you the right exercise, as a single size doesn't fit all. So, just before you start your exercise regime, get your doctor's approval to avoid complications if you have suffered from any of the diseases like heart attack, high blood pressure, diabetes, and high cholesterol.
Before hitting the gym post-heart surgery, think for a while and get advice from your gym trainers and doctor about whether it could be a good idea to do intense workouts or not. Instead, you may start with light exercises like walking, cycling, stretching, or having a balanced diet. With your heart condition, heavy exercise might not be a good option for you right from the beginning.
If you are currently under medication against high blood pressure, you must carefully design your training package, as some exercises may not be suitable. Exercises like Dumbbell or sled push may elevate your blood pressure, while your goal is the opposite. In the case of heart disease, doctors might instead recommend you to join a cardiac rehab program as a starter, after which you could work out on your own without a doctor's assistance.
Exercising does not always mean heavy weightlifting, intensive training, or yoga. Instead, your everyday chores like gardening, dog walking, and dancing for 30 minutes can also be exercise, and in a fun way.