In India, chronic diseases like diabetes, cancer, hypertension, cardiovascular diseases account for maximum deaths. A healthy diet and exercise are the basics of a healthy body free from any kind of chronic illness. Studies revealed that an individual should indulge in 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise a week. This can help reduce the risk of chronic illnesses like breast cancer, hypertension, etc.
Cycling – Regular aerobic exercise like cycling keeps our heart healthy, decreases stress, and burns fat content as well. One can release tension by doing cycling. You can do it with your family, friends, colleagues. If your office is nearby to your house, you can opt to go by cycle rather than using a car or bike. Besides being eco-friendly, it takes care of heart health also.
Swimming – Swimming is suitable for all ages from children to elders. It's a kind of aerobic exercise and puts less stress on the skeletal system. There are different styles of swimming – freestyle, breaststroke, backstroke, butterfly. All these types act differently on different muscles. Swimming provides a total body workout.
Running – It is a good option as it doesn’t require any instrument or place. You just need to have a pair of good shoes. The shoes should suit both your feet and running pattern. Before initiating running, one should do warm-up exercises so as to stretch the muscles and thus prevent any injury. Don’t run throughout the period with the same pace – you can speed up and slow down alternatively.
Yoga – It is a physical, mental, and spiritual practice. Yoga is a posture-based physical fitness, meditation, and relaxing technique. It requires a balance of strength and flexibility. It’s a holistic approach towards a healthy body, mind, and soul. There are a variety of yoga asanas for particular body organs or body parts like anulom vilom, Kapalbharti, Surya namaskar.
Strength training exercises – These are high-intensity exercises that use multiple joints and muscles groups at the same time. These help in building muscle strength and have their own benefits.
Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice. Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.