Very often people dive into a vigorous exercise regimen to lose weight/ manage specific metabolic conditions. But, the more hurried and intense the beginning , the faster is the end! Yes, mostly we end up with sore muscles and extreme exhaustion that deter us from continuing the routine on a regular basis.
Even for something as simple as a 30 minute walk , there is a step by step process to follow in order to prepare your body. This is because your body needs to get ready for this new state of being. Muscles need to be switched on for exercise and switched off post-exercise.
So, here are the three important steps as you begin your fitness regimen
Warm up: A 5- to 10-minute warm-up helps your body get moving and helps prevent injury.
Step up the intensity :Don’t overdo it — you should still be able to talk to someone while you’re exercising. But if you’re able to sing, step it up a bit to make sure you’re getting the most out of your exercise.
Cool down : When you’re done exercising, don’t stop suddenly. Just slow down for a few minutes. This is especially important for someone with high blood pressure
Types of Exercise
There are three basic types of exercise:
1) Endurance exercise can help lower your blood pressure and make your heart stronger.
Examples include walking, jogging, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, low-impact aerobics, swimming , and water aerobics.
2) Resistance /Strength training builds strong muscles that help you burn more calories throughout the day. It’s also good for your joints and bones. These include training using weights to target specific muscles of the body.
3) Stretching makes you more flexible, helps you move better, and helps prevent injury.
.One must make sure to adopt a combination of these exercise and not over do anyone type. Using all the three styles have their independent role to play in building up body’s strength, stamina and flexibility.
Apart from exercises, it is important to keep a track of your health indicators. You can upload your medical records and upload your health parameters on eKincare which is not just an electronic health records platform, but your personal health manager. A combination of right diet, right exercise & right monitoring can go a long way in helping you stay healthy.