Physical fitness increases immunity. As age increases, the risk of diabetes, high blood pressure, blood cholesterol, bone loss, and heart disease increases, and we want to prevent that. Fitness is also important to stay active and active for a long time.
- Healthy and physically fit people aged 18 to 64 should do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. Muscle-building exercises should be done 2-3 days a week. Aerobic exercise includes walking, jogging, cycling, skipping, swimming, etc. If you can’t go to the park or street, walk on a treadmill or rooftop, do spot jogging, spot skipping, or ride a stationary bike.
- Walking as hard as possible is more beneficial for the heart and lungs. You have to walk for 20-30 minutes continuously. If you can’t pull, walk for 20 minutes in the morning and 20 minutes in the afternoon. Walk at such a speed that the body sweats.
- Check the condition of your knees, hips, and ankles. If you have decreased cardiopulmonary function, do aerobic exercise as directed by your doctor. But before you go for a walk or jog, wear comfortable shoes. Otherwise, you may feel pain in your feet. Most people know how to stretch. This exercise is very beneficial for keeping all the muscles of the body active.
- Muscle strengthening exercises can be done in two ways. By taking weights and using body weight. There are different types of squatting, leg raising, plank, push-up, etc, these exercises can be done. However, people who are elderly or chronically ill or have low fitness or knee-waist pain should consult a physiotherapist if they are not used to it.
- You can do yoga. People of all ages can do it.
- Along with our physical health, mental health is also very important. Meditation can reduce stress.