Exercise For Fitness

Manage your exercise programme following way which keep you fit and healthy--
Physical activity involves moving the body. A moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes. Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week, preferably daily. If you already get 30 minutes of physical activity daily, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous activities. No matter what activity you choose, you can do it all at once, or spread it out over two or three times during the day. Make physical activity a regular part of your routine.
Choose activities that you enjoy and that you can do regularly. Some people prefer activities that fit into their daily routine, like gardening or taking extra trips up and down stairs. Others prefer a regular exercise program, such as a physical activity program at their worksite. Some do both. The important thing is to be physically active every day.
1 ) Exercise Aerobically for at Least 15 Minutes Every Day.
2) Do Abdominal Crunches Until Your Muscles Fatigue Every Other Day.
3) Do Bicep Curls and Triceps Extensions Until Your Muscle Fatigue Every Other Day.
4) Do Squats Until Your Muscles Fatigue Every Other Day.
5) Do Lateral Raises Until Your Muscles Fatigue Every Other Day.
6) Do Hamstring Curls Until Your Muscles Fatigue Every Other Day.
7) Do Pushups Until Your Muscles Fatigue Every Other Day.
8) Do Lunges Until Your Muscles Fatigue Every Other Day.
9) Do Upright Rows Until Your Muscles Fatigue Every Other Day.
10) Do Pullovers Until Your Muscles Fatigue Every other Day.
Health Benefits of Regular Physical ActivityIncreases physical fitness.
Helps build and maintain healthy bones, muscles, and joints.
Builds endurance and muscular strength.
Helps manage weight.
Lowers risk factors for cardiovascular disease, colon cancer, and type 2 diabetes.
Helps control blood pressure.
Promotes psychological well-being and self-esteem.
Reduces feelings of depression and anxiety.
Advice for a Healthy Exercise Routine
Maintain or increase physical activity if you are already active.
Stay active throughout your life.
Help children get at least 60 minutes of physical activity daily.
Choose physical activities that fit in with your daily routine, or choose recreational or structured exercise programs, or both.
Consult your health care provider before starting a new vigorous physical activity plan if you have a chronic health problem, or if you are over 40 (men) or 50 (women).
Engage in at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most, preferably all, days of the week.
Become physically active if you are inactive.