How to improve your strength and flexibility-health and fitness tips

 Regular exercise-improve your strength and flexibility?

          

Exercise

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1,lifting weights.2, working with resistance bands 3, heavy gardening, such as digging and shovelings.

4, climbing stairs. 5, hill walking. 6, cycling.7, dance. 8, push-ups, sit-ups, and squats.

What are strength exercises?

A strength exercise is any activity that makes your muscles work harder than usual.

This increases your muscles' strength, size, power, and endurance.

The activities involve using your body weight or working against resistance.

You should try to do 2 sessions or more of muscle-strengthening exercises a week.

Examples of muscle-strengthening activities include:

1, lifting weights

2, working with resistance bands

3, heavy gardening, such as digging and shoveling

4, climbing stairs

5, hill walking

6, cycling

7, dance

8 , push-ups, sit-ups, and squats

9,Yoga

What exercises are good for preventing falls?

Exercises that improve leg strength, balance and coordination can help people maintain and improve their muscle strength and avoid falls as they get older.

Examples of leg-strengthening exercises include:

1,tai chi,2, yoga,3, dance,4, hiking,5, lifting weights,

How can I tell if I'm doing enough?

For an activity to be muscle strengthening, it needs to work your muscles to the point where you may need a short rest before continuing.

For example, if you're lifting weights, you'd have to put the weight down after doing a number of lifts before carrying on.

What are flexibility exercises?

Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.

Examples of flexibility activities include:

,

1,stretching,2,tai chi,3, pilates

What are the benefits of strength and flexibility activities?

Muscle-strengthening activities help maintain the ability to perform everyday tasks and slow down the rate of bone and muscle loss associated with aging.

Such exercises can also help reduce your chances

Health professionals believe that improving your flexibility can improve your posture, reduce aches and pains, and lower your risk of injury.

Good flexibility can also help you to continue carrying out everyday tasks.

How often should I do strength and flexibility exercises?

It's a good idea to do muscle-strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week.

No specific amount of time is recommended, but a typical training session could take less than 20 minutes.

Exercises should be performed to the point at which it would be difficult to do another repetition without help.

A repetition is 1 complete movement of an activity, like lifting a weight or doing 1 push-up or 1 sit-up.

Try to do 8 to 12 repetitions for each activity, which counts as 1 set.

Try to do at least 2 sets of muscle-strengthening activities, but to gain even more benefits, do 3 sets.

Remember to start gradually and build up over a period of weeks.

There are no specific recommendations for how much time you should spend on flexibility exercises.

Do strength exercises count towards my 150 minutes?

No, time spent doing strength exercises does not count towards moderate aerobic activities.

Aerobic activities like walking or cycling do count towards your 150-minute weekly target.

But don't some aerobic exercises include an element of strength?

Yes, some aerobic exercises, if performed at a vigorous intensity, will also strengthen your muscles

Examples include: 1,Circuit Training,Dancing,Martial Arts,Football,Hockey,Rugby

For general health, try to do at least 150 minutes of moderate-intensity aerobic activity a week, as well as muscle-strengthening activities on 2 days a week.But if you're doing vigorous-intensity aerobic activity, you should be able to get all your week's aerobic and muscle-strengthening requirements from 75 minutes of activity.

Regular exercise Exercise: How benefits of regular physical activity ?

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

By Mayo Clinic Staff

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

Stroke

Metabolic syndrome

High blood pressure

Type 2 diabetes

Depression

Anxiety

Many types of cancer

Arthritis

Falls

It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to destress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

The bottom line on exercise

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.

Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.

If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.

Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.regular exercise,sunny health and fitness elliptical,club one fitness,tivity health fitness your way