WHY EXERCISE IS IMPORTANT

You have probably heard countless times how exercise is good for you, But did you know that it can help you feel good too? Getting the right amount of exercise can boost up your energy levels and even help improve mood.

Experts recommend that teens get 60 minutes or more of physical activity each day.

Exercise benefits every part of the body- including the mind.

Exercise helps people lose weight and lower the risk of some diseases.

lowers person's risk of obesity
lower risk of Type-2 diabetes
lower risk of heart diseases
exercise can help you maintain a healthy weight
exercise improves brain function
exercise enhances immune system.
active people tend to sleep better

There are three types of balanced exercise;

aerobic exercise
strength training
flexibility training

Aerobic Exercise

Like other muscles the heart enjoys a good workout. Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen to all parts of your body.

If you play team sports, you are probably getting at least 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are basketball, soccer, hockey, and rowing.

Strength Training

The heart is not the only muscle to benefit from regular exercise. The other muscle in your body enjoy exercise . When you use your muscles they become stronger.

Strong muscles are also a plus because they support your joints and help prevent injuries. Muscle also use more energy than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Flexibility Training

Strengthening the heart and other muscles is not the only important goal of exercise. Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily.

Being flexible may also help improve a person sports performance. Some activities, like dance or martial arts, require great flexibility. But increased flexibility also can help people perform better at other sports, such as soccer.

How hard do I have to exercise to gain health benefits?

Even small amounts of exercise are better than none at all. Learn to take your pulse and calculate your target heart rat. As you become used to exercising, try to exercise within your target heart rate zone so that you get the most benefit.

To take your pulse, gently rest 2 fingers on the side of your neck, about halfway between your ear and your chin. Count the beats for 10 seconds. Multiply this number by 6 to get the number of beats per minute. For example, if you are sitting still and count 12 beats over 10 seconds, multiply 12 x 6 to get 72 beats per minute.

To figure out your target heart rate, subtract your age from 220.This is your maximum heart rate. To calculate your target heart rate, multiply that number by 0.80.

For example, if you are 40 years of age, subtract 40 from 220, which gives you a maximum heart rate of 180 (220–40=180). Then multiply this number by 0.80, which gives 144 (180 x 0.80 =144). Your target heart rate would be 144 beats per minute.

Track your progress

Keep a record of your workouts to track your progress. Write down how long you exercised and what you did. Free websites are available to track your progress, as well as apps for smartphones.