Lack of exercise : WHO warning

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Exercise should be part of our daily routine. No compromise.  The earlier we understand this, the better it is.

The transition towards more sedentary jobs  is likely to be making people less active. Making them lethargic and obese. Television and Internet makes us more couch potatoes

A WHO report estimates that more than 28% of people world wide are not physically active

Inactivity raises the risk of many health problems, such as heart disease, diabetes and other chronic illness. Women were found to be more inactive throughout the world.

Exercise guidelines for 18- 64 years olds :

  • At least 20 of moderate aerobic activity  every day
  • Break up long periods of siting with light activity
  • Strength exercises on two or more days a week that includes all major muscles

Examples include : Brisk walking : Swimming : Cycling : Tennis / badminton : Volley ball : Basket Ball : Dance: Yoga

Any physical activity is good. If Gym makes you bored try playing sports, any of the above mentioned sports can help you avoid the risk of being inactive and obese

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine.

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

If You Are Failing To Achieve Your Health And Fitness Objectives, Then Part Of The Problem May Be That You Are OVER-COMPLICATING Your Plan Of Action

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

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4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.


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