Want to Keep Fit & Healthy? Find 6 Exercises You Should Do

Dr. Toyin Bode-Abass

Moving in active exercise does not only benefit your body – it also improves your mental and emotional wellness. If you keep your physical activity fun, you are more likely to continue with them. Here’s how to ease into active exercise:

1. Walking. This is one of the easiest ways to ease into active exercise.
Walking is the simplest way to get started and continue in active exercise. Walking is easy and safe. It doesn’t cost anything to get walking. Walking for as little as 30 minutes 4-5 times a week is a good way to cardio up – it is one of the most effective forms of physical activity to achieve heart health.

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2. Aerobics. This form of active exercise helps burn calories, lower blood pressure, lower cholesterol levels, maintain joint movement, improve heart health, and increase overall energy levels. It may take some time to build endurance. This depends on your health and level of activity. Aim for a 5-minute cardio session 3-4 times a week when getting started with active exercise. This works to raise your heart rate. You goal should be 30 minutes of aerobics 5-6 days weekly. Aerobics includes brisk walking, running, swimming and tennis.

3. Arm raise. This is a good way to get started with moving in active exercise. You can add resistance with 1/2kg Dumbbells or weighted elastic bands . This form of active exercise helps develop muscles and upper body strength. Stand with feet hip width apart, hold weights with palms facing forward. Arms should not drop below shoulder level. Lift weights above your head. Try 5 sets of 20 reps. You could try side arm raises. Hold weights at your sides, palms facing inward, and raise your arms out to the sides to shoulder level. The front arm raises are similar. Hold weights at your sides, palms facing forward, and raise arms to shoulder level.

4. Biceps curls. You can kick start active exercise with bicep curls. Stand holding weights at your sides with palms facing up. Keep elbows tucked beside your body, then bend your elbows and lift the weights toward your chest and slowly lower your arms to their resting point. Try 3 sets of 10 reps.

5. Leg raises. This is one active exercise that not only improves balance, but strengthens the lower back, hips, thighs and glutes. You will need to hold on to a chair for balance. Lift one leg out to the side, keeping it straight from heel to hip. Maintain a straight back, then slowly lower the leg. Try 3 sets of 10 reps for each leg, alternating legs between sets.

6. Squats. This is one active exercise that is good for strength training. You can build lower body strength by squatting. Keep your arms in front of you, then bend to an almost sitting position. Make sure your knees do not extend beyond your toes as you bend. Hold that position for a few seconds, then come back to a standing position, breathe and repeat. Aim for 3 sets of 10 reps.

Other ways you can ease into active exercise include – 

• Doing house chores yourself instead of hiring someone else to do it.
• Go for a walk before brekky or after dinner. Even better, do both! Start with 5-10 minutes and work up to 30 minutes.
• Get gardening. Mow the lawn – no riding mowers though. Rake leaves, prune and pick up trash.
• Walk or cycle to the neighborhood grocery store instead of driving.
• Move around while talking on the telephone.
• Walk your dog.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route for resistance. This raises your heart rate and maximizes calorie burn.
• When watching TV, sit up instead of lying on the sofa. Get up and manually change TV channels instead of using the remote control.
• Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Park at the farthest spot in the lot and walk the extra distance.
• Get off the bus one or two stops before your stop.
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• You have exercise equipment, use it!
  There are enormous benefits of active exercise. If you haven’t moved in active exercise ever or in a long time, why not try these fun ways to ease into. You can gradually build up as you improve your endurance.

Dr. Toyin Bode-Abass is a proud Wife and Mom, Medical Doctor, Women Empowerment Advocate, Wellness Coach, Integrative Medicine Consultant, Icon of Womanhood, Writer and Blogger. See more of her articles on her blog -http://www.fitnesswithdrtba.com