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!
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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 balance—our vision, our inner ear, and our leg muscles and joints—tend to break down.
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
📎 Walking or hiking
📎 Jogging or running
📎 Biking
📎 Swimming
📎 Rowing
📎 In-line skating
📎 Cross-country skiing
📎 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.
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:
📎 lifting weights
📎 working with resistance bands
heavy gardening, such as digging and shovelling
📎 climbing stairs
📎 hill walking
📎 cycling
📎 dance
📎 push-ups, sit-ups and squats
yoga
So start your day right by taking just a few minutes each morning to stretch your major muscle groups.
📎 Cobra stretch
📎 Knees-to-chest
📎 Spinal twist
📎 Upper back stretch
📎 Neck stretch
📎 Shoulder stretch
📎 Side stretch
📎 Standing quad stretch
📎 Hamstring stretch
📎 Calf stretch
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:
📎 Standing with your weight on one leg and raising the other leg to the side or behind you
📎 Putting your heel right in front of your toe, like walking a tightrope
📎 Standing up and sitting down from a chair without using your hands
📎 Walking while alternating knee lifts with each step
📎Doing tai chi or yoga
📎Using 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:
📎 Holding the position for a longer amount of time
📎 Adding movement to a pose
📎 Closing your eyes
📎 Letting go of your chair or other support
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.
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