When it comes to any type of physical activity, people most often think only of weight loss, muscle gain, and body shaping.
Exercise can certainly improve your physical appearance, but what should motivate you to exercise in the first place is the fact that physical activities can improve your health. Including your mental health. After a while, you begin to realize that exercise gives you a feeling of well-being, energy, improved memory and concentration, relaxation, and better quality sleep. Regular exercise can have a positive effect on reducing depression, anxiety, ADHD, and many other psychological difficulties. In addition to relieving stress, exercise can stabilize your overall mood. And the best thing is that you don't need special equipment or a gym nearby. The best place to work out is outdoors. Let's take a look at the best outdoor activities.
Regular walking is one of the types of physical activity, thanks to which we can easily stay fit. Moreover, walking is used in special wellness rehabilitation programs. The respiratory and cardiovascular systems are trained. Conveniently, you can very easily adjust the load with the speed and duration of walks. In addition, with the help of simple and inexpensive gadgets, you can monitor your heart rate, blood pressure, calorie-burning, and the number of steps right while you walk. Unlike other loads, walking has practically no contraindications, and even after serious illnesses and operations, walking can be useful. But, in such cases, the walking regimen should be agreed upon with the attending physician.
As for the duration of walks, 10,000 steps per day are ideal physical activity for a person, but 5,000 steps per day are the minimum to feel more or less in normal physical shape.
Jogging is a popular sport. But it is not recommended for everyone. For example, overweight people are contraindicated to run, because with obesity of the second or third degree, shock load on the knees while running can damage the joints. Also, you should not run with many diseases of the musculoskeletal system and people who have recently suffered a heart attack, with heart failure, heart rhythm disturbances, severe hypertension. Therefore, before you start jogging, you need to consult with your doctor, go through all the necessary examinations and make sure that running is not harmful to you.
But if there are no contraindications, jogging is a very useful form of physical activity. Thanks to running, the cardiovascular and respiratory systems are trained, and about 50% of the muscles in our body are involved, and not only the legs.
The recommended level of exercise depends on your running speed.
Please note: Running on hard paved paths can damage your joints and spine. So look for soft paths in parks and forests or the rubberized surface of a sports stadium.
The nordic walk is available to a very wide range of athletes. For example, people with obesity cannot run, and Nordic walking, on the contrary, will only be useful. Since it helps to relieve the joints and uses a large number of muscles and thereby increases energy expenditure.
While jogging engages up to 50% of the muscles, with Nordic walking, you engage about 90%. Also, the advantage of Nordic walking is the ability to regulate loads more variedly. If, when walking or running, the loads are determined by the duration of the walk and the speed of movement, here you can also regulate the loads by the height of the sticks. Since the higher they are, the harder it is to push off.
With the help of Nordic walking, you can develop the cardiovascular and respiratory systems, as well as strengthen the spine, shoulder girdle, lumbar region, joints of the arms and legs, and almost all muscle groups. Also, Nordic walking develops coordination, agility, strength, and endurance.
Almost all courtyards now have sports grounds with a variety of simulators. There are a lot of types of outdoor simulators, so it's impossible to tell about all of them. But, there is not a single sports ground on which there is no horizontal bar. The horizontal bar is suitable primarily for young people and well-trained middle-aged people. The most common and basic exercise on it is the pull-up.
Such workouts can help strengthen the muscles of the chest, arms, shoulder girdle, and back. Also, with the help of a horizontal bar, you can work out the abdominal muscles as well. To do this, perform the exercise "Corner" in its different variations and pull-ups with a coup. Exercises on the horizontal bar help to tighten the figure, promote weight loss, strengthen the ligaments and joints of the arms and shoulders, develop endurance, contribute to the health of the spine, and are an important part of the treatment for back problems.
“Give a man a fish and feed him for a day. Teach a man to fish and feed him for a lifetime. Teach a man to cycle, and he will realize fishing is stupid and boring” – Desmond Tutu
When cycling, 70% of the muscles in our body are involved, that is, more than when running. And here not only the muscles of the legs work, but the back, abdomen, arms, shoulders, and neck. Since we lean on the steering wheel, we control it, maintain balance and strain almost the entire body.
During cycling, we get positive emotions, which are an excellent reinforcement of the health effect of such a bike ride. To enhance the effect of emotional reinforcement, we advise not only to drive in circles in the park but to set a goal for yourself to get to someplace. This motivates and increases the efficiency of the workout.
Pick yourself a good quality gravel bike and two to three rides a week at an average pace of 40-50 minutes will be enough to keep you healthy and fit.
Badminton is extremely good for staying fit. And it is not without the reason that it was once included in the cosmonaut training program. So what are the benefits of badminton? This is one of the most energy-intensive sports. When we play badminton, absolutely all the muscles that are in the body are involved. Arms, shoulders, neck, back, abs, legs, and even facial expressions, because badminton is very emotional. We perform a wide variety of movements: racket strikes, jumps, bends, squats, etc. Also during this game, coordination, agility, endurance, and reaction are trained. In addition, this game is available for a wide variety of age groups. Including children and the elderly. You just need to find a partner of your level or a little higher, and then there will be a good training session.
Probably many people know that for a beautiful figure you need to do a lot. Even if the body is already in good shape and there is no desire to lose weight, sports should be present in the life of almost every person. As you can see, exercise is the path to health and wellness. So, what are you waiting for?
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