Be savage, not average!

No excuses, just do the work. Sweat is magic, cover yourself in it daily to grant your wishes.

Welcome to my blog! I'am Gilliane Faith Retanan, a writer with a passionate heart. I'am 15 years old, I love travelling and doing random videos.

My goal is to remind each and everyone of you, that the greatest wealth is our health. Always create healthy habits!


strive for progress!

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πŸ“Ž Most important types of exercises

Aerobic, Strength training, Stretching, Balance exercises.

Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions. It gives your heart and lungs a workout and increases endurance.

As we age, we lose muscle mass. Strength training builds it back. Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints.

Stretching helps maintain flexibility. We often overlook that in youth, when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don't function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes.

Improving your balance makes you feel steadier on your feet and helps prevent falls. It's especially important as we get older, when the systems that help us maintain balanceβ€”our vision, our inner ear, and our leg muscles and jointsβ€”tend to break down.

πŸ“Ž Aerobic exercises

Aerobic training exercises are any activities that raise heart rate and make breathing somewhat harder. The activity you are doing must be constant and continuous. Examples of aerobic activities are

πŸ“Ž Walking or hiking
πŸ“Ž Jogging or running
πŸ“Ž Biking
πŸ“Ž Swimming
πŸ“Ž Rowing
πŸ“Ž In-line skating
πŸ“Ž Cross-country skiing
πŸ“Ž Exercising on a stair-climber or elliptical machine

Other activities, when done in a constant and continuous way, can be aerobic, such as tennis, racquetball, squash, and the martial arts. Weight training, however, is not aerobic because it is done in short bursts of a few minutes at a time.

πŸ“Ž Strength training

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 a resistance.

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

πŸ“Ž lifting weights
πŸ“Ž working with resistance bands
heavy gardening, such as digging and shovelling
πŸ“Ž climbing stairs
πŸ“Ž hill walking
πŸ“Ž cycling
πŸ“Ž dance
πŸ“Ž push-ups, sit-ups and squats

πŸ“Ž Stretching

So start your day right by taking just a few minutes each morning to stretch your major muscle groups.

πŸ“Ž Cobra stretch
πŸ“Ž Knees-to-chest
πŸ“Ž Spinal twist
πŸ“Ž Upper back stretch
πŸ“Ž Neck stretch
πŸ“Ž Shoulder stretch
πŸ“Ž Side stretch
πŸ“Ž Standing quad stretch
πŸ“Ž Hamstring stretch
πŸ“Ž Calf stretch

πŸ“Ž Balance exercises

Balance training involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core. These kinds of exercises can improve stability and help prevent falls.

Doing balance exercises can be intense, like some very challenging yoga poses. Others are as simple as standing on one leg for a few seconds. Or you can use equipment that forces your body to stabilize itself, like a Bosu half-circle stability ball or a balance board you use along with a video game.

Examples of balance exercises include:

πŸ“Ž Standing with your weight on one leg and raising the other leg to the side or behind you
πŸ“Ž Putting your heel right in front of your toe, like walking a tightrope
πŸ“Ž Standing up and sitting down from a chair without using your hands
πŸ“Ž Walking while alternating knee lifts with each step
πŸ“ŽDoing tai chi or yoga
πŸ“ŽUsing equipment, like a Bosu, which has an inflatable dome on top of a circular platform, which challenges your balance

Over time, you can improve your balance with these exercises by:

πŸ“Ž Holding the position for a longer amount of time
πŸ“Ž Adding movement to a pose
πŸ“Ž Closing your eyes
πŸ“Ž Letting go of your chair or other support

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Exercise is the key not only to physical health but to peace of mind.

Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

Physical awareness video!