Regular exercise is the key to being fit and disease-free. It helps you manage weight, improve brain function and reduce symptoms of depression and anxiety.
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Why you must exercise
WHO recently urged everyone to stay active throughout the COVID-19 pandemic. Sedentary behaviour can increase risk of another pandemic, experts said.
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How to begin
Remember that making the decision to exercise is the first step on your way to a fitter mind and body. Here's what you should do.
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Assess your fitness
Men above 45, women above 55, and those with an underlying health condition should get a medical clearance before starting with regular exercise.
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Set realistic goals
Set short-term goals that are concise, clear and realistic. Start slowly to avoid getting too sore, tired or injured.
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... Continued
Starting exercise aggressively can make you want to quit it. You need to develop habits that you can stick with in the long run.
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Start simple
You don't have to start with a strict, time-taking workout at the gym. Start with the basics like walking, dancing, cycling or running, all at a pace which suits you.
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Warm up, cool down
Every workout must begin with warm up and end with cool down. They help in preparing your body for exercise and reduce the risk of injury.
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Types of training
Cardiovascular activity, strength conditioning and flexibility training are three types of exercise. Do each of them regularly for balanced kind of fitness.
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Exercise at home
Body weight training and several kinds cardio exercises can be done at home. Lots of home-workouts are available online as well.
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Exercise duration
The American Heart Association recommends 30 minutes of moderate intensity physical activity like walking, on most days of the week.
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How to monitor at home
Exercise in front of a mirror or have someone watch you while doing it to keep a check on your form. It ensures that you make progress regularly in your workouts.