Exercises is good for your healthy

15/07/2019

15/07/2019

Squat, Stretching and Single knee rotation: The exercises are very important for human to live long with energy and strength.
Starting position: Stand with your feet shoulder-width apart, arms at your sides.
Movement: Slowly bend your hips and knees, lowering your buttocks about eight inches, as if you're sitting back into a chair. Let your arms swing forward to help you balance. Keep your back straight. Slowly return to the starting position. Repeat 8-12 times.
Tips and techniques:
Shift your weight into your heels.
Squeeze your buttocks as you stand to help you balance.
Make it easier: Sit on the edge of a chair with your feet hip-width apart and arms crossed over your chest. Tighten your abdominal muscles and stand up. Slowly sit down with control.
Make it harder: Lower farther, but not past your thighs being parallel to the floor.
3. Stretching
Stretching helps maintain flexibility. We often overlook that in youth, when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don't function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes.
Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.
Aim for a program of stretching every day or at least three or four times per week.
Warm up your muscles first, with a few minutes of dynamic stretches—repetitive motion such as marching in place or arm circles. That gets blood and oxygen to muscles, and makes them amenable to change.
Then perform static stretches (holding a stretch position for up to 60 seconds) for the calves, the hamstrings, hip flexors, quadriceps, and the muscles of the shoulders, neck, and lower back.
"However, don't push a stretch into the painful range. That tightens the muscle and is counterproductive," says Wilson.
Single knee rotation
Starting position: Lie on your back with your legs extended on the floor.
Movement: Relax your shoulders against the floor. Bend your left knee and place your left foot on your right thigh just above the knee. Tighten your abdominal muscles, then grasp your left knee with your right hand and gently pull it across your body toward your right side.
Hold 10 to 30 seconds.
Return to the starting position and repeat on the other side.
Tips and techniques:
Stretch to the point of mild tension, not pain.
Try to keep both shoulders flat on the floor.
To increase the stretch, look in the direction opposite to your knee.
Improving your balance makes you feel steadier on your feet and helps prevent falls. It's especially important as we get older, when the systems that help us maintain balance—our vision, our inner ear, and our leg muscles and joints—tend to break down. "The good news is that training your balance can help prevent and reverse these losses," says Wilson.
Many senior centres and gyms offer balance-focused exercise classes, such as tai chi or yoga. It's never too early to start this type of exercise, even if you feel you don't have balance problems.
You can also go to a physical therapist, who can determine your current balance abilities and prescribe specific exercises to target your areas of weakness. "That's especially
Image 1 is squat
Image 2 stretching
Image 3 single knee rotation

15/07/2019

Swimming: is very important, that it truly works your entire body, head to toe. Swimming:
Swimming increases your heart rate without stressing your body
tones muscles
builds strength
builds endurance
There are various strokes (styles of swimming) you can use to add variety to your swimming workout, including:
breaststroke
backstroke
sidestroke
butterfly
freestyle
Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you’re using most of your muscle groups to move your body through the water.
2. Works your insides, too
While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of death. Compared with inactive people, swimmers have about half the risk of death
Trusted Source
Some other studies have shown that swimming may help lower blood pressure
Trusted Source
and control blood sugar
Trusted Source
3. Is appropriate for people with injuries, arthritis, and other conditions
Swimming can be a safe exercise option for people with:
arthritis
injury
disability
other issues that make high-impact exercises difficult
Swimming may even help reduce some of your pain or improve your recovery from an injury. One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced less physical limitation after engaging in activities like swimming and cycling.
Even more interesting, there was little to no difference in the benefits between the two groups. So, swimming seems to have many of the same benefits as frequently prescribed land exercises. If you want non-swimming water activities, try these water excises for people with arthritis.
4. Good option for people with asthma
The humid environment of indoor pools makes swimming a great activity for people with asthma. Not only that, but breathing exercises associated with the sport, like holding your breath, may help
Trusted Source
you expand your lung capacity and gain control over your breathing.
Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat pools. Talk to your doctor about the potential risks of swimming if you have asthma, and, if possible, look for a pool that uses salt water instead of chlorine.
5. Beneficial for people with MS, too
People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping to support them during exercise. Water also provides a gentle resistance.
In one study
Trusted Source a 20-week swimming program resulted in significant reduction of pain for people with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn more about water therapy for MS.
6. Torches calories
Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068.
To compare these numbers to other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour. And the elliptical trainer might burn just 365 calories in that hour.
7. Improves your sleep
Swimming may have the power to help you sleep better at night. In a study
on older adults with insomnia, participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise

15/07/2019

HOW TO BECOME MORE HEALTHY

EXERCISES

Eat mostly unprocessed foods. Your diet should consist of vegetables, fruit, lean meats like chicken and ground turkey, and grains. Avoid processed foods altogether, and you’ll be better off.
Walk when possible. If something’s within walking distance, make the effort to travel by foot instead of by car. When you have time to spare, park further than you normally would to get in a few blocks of walking time and increase your step count.
Drink less often. Limit heavy binge drinking to once a week. It’s not only better for your liver, but it’s better for your wallet, too.
Bring your lunch to work. Pack a salad or sandwich or last night’s leftovers. Like drinking, you’ll save money and cut back on calories.
Take vacations. Or a sick day! You have your whole life to work.

Stay away from negativity. You become what you allow into your life. Stay positive, and you’ll see things turn around for the better.
Take time away from technology. A daily digital break is a good thing. Participate in physical activities. Take a hike. Go for a swim. Hop on a bike. Physical activity relieves both physical and mental stress.

Pick up a new hobby. Having interests outside of family and work will make you feel more fulfilled.