“Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee. “Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression.”
Exercising regularly is one of the best things you can do for your health.
Soon after you start exercising, you’ll begin to see and feel the benefits that physical activity can have on your body and well-being.
However, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.
A Few Tips for Beginners
1. Stay Hydrated
Drinking fluids throughout the day is essential for maintaining healthy hydration levels.
Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures .
Moreover, hydrating after your workout can help you recover and get you ready for your next training session .
2. Optimize Your Nutrition
Be sure to consume a balanced diet to support your fitness program.
All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are particularly important, as they can fuel your muscles before exercise .
Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery .
Additionally, protein improves muscle recovery after exercise, repairs tissue damage and builds muscle mass.
Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy .
3. Warm Up
It’s important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance .
It can also improve your flexibility and help reduce soreness after your workout .
Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges.
Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For example, walk before you run.
4. Cool Down
Cooling down is also important because it helps your body return to its normal state.
Taking a couple of minutes to cool down can help restore normal blood circulation and breathing patterns and even reduce the chance of muscle soreness.
Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
5. Listen to Your Body
If you’re not used to working out every day, be mindful of your limits.
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.
Also, remember that working out harder and faster is not necessarily better.
Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.
SUMMARY:Be sure to stay hydrated, eat a balanced diet, warm up before exercising, cool down afterward and listen to your body.
Body fitness 