Exercise- The Best Predictor of Health
The average citizen even spends most of the day sitting. However, there are many benefits to exercise. Exercise helps us avoid and prevent diseases, such as hypertension or heart disease. It helps us maintain a stable body weight, improves our mood and quality of sleep, and helps us have more energy. In addition, exercise keeps our libido going and allows us to cope better with stress. Although it is easy to go outside and move around in the summer, we often spend the winter hibernating.
Be Active at Home!
Often we don't have enough discipline to leave the house to go to the gym, go for a walk, or go for a dip in the pool. It is especially important to exercise during winter as it boosts tour immune system and protects us from colds. It also prevents winter blues. Exercise like pilates or yoga is easy to do at home and only requires a mat and your own body weight.
Don't Over-Do It
Regular exercise has many benefits for your general well-being. Lots of us are more motivated to exercise due to its results. We all want to look good. We are constantly bombarded with advertisements about what we need to do to achieve certain beauty ideals. Many of us are familiar with the phrase "no pain, no gain", and tend to over-do exercise once we finally start. The combination of a stressful daily routine and strenuous physical exercise may send our nervous system out of whack and our stress levels through the roof. The body thinks that it is under attack and goes into reserve mode, conserving its fat stores instead of burning them.
Targeted Workouts & Gentle Exercise
Gentle exercises like pilates not only provide more body awareness and strength but help us relax. Stay controlled and calm during exercise, you'll still gain strength. Pilates is especially devoted to training the midsection and even the smallest muscles are strengthened and stretched simultaneously. This not only leads to a firm body and well-trained muscles, but can also counteract tension and improve posture.
Whether using gentle muscle exercises or starting endurance training - mixing it up helps you stay interested. You should take your own needs into consideration though. Like in the field of nutrition, it is important to listen to your body to find out what works for you. Basically, just make sure to move for at least 30 minutes a day. Break the habit of sitting and keep your body in motion.
Spinal Twist - Strengthen the Back
Step 1: In an upright sitting position, stretch the legs away from the body and pull your toes towards your shins. Cross your arms, release your shoulders, look straight ahead.
Step 2: Inhale, pulling the navel gently in toward the spine and straighten your back. Exhale and turn your body slowly to the side. The tip of the nose and the thoracic spine form a stable line during rotation. During rotation, the feet remain tensed and the spine stretches upwards.
Turn back to the starting position and continue with the next exhalation on to the other side. Repeat this process on each side approximately 8 times.
Side Support - Strengthening the Back Shoulder Muscles
Step 1: Start sitting your side on your left hip, with the left leg bent. Stretch your right foot in front of your left. Keep your left hand flat on the mat.
Step 2: Inhale and shift your weight to your left hand, pull your navel inwards and slowly lift your torso. Pressed your feet firmly into the mat, stretch your legs and and lift your pelvis towards the ceiling. Stretch your right arm over your head. Hold this position briefly.
Exhale,and slowly lower your body back down to the mat. Repeat up to 8 times on each side.
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