Exercises to keep you fit....

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Once known as health, is now suffering as a consequence. Whatever may be the age, “The strong scientific evidence of being physically active can help you lead a healthier and even happier life” is always correct. People who indulge in regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

It's medically proven that people who are engaged in regular physical activity have:

• Up to 35% lower risk of coronary heart disease and stroke
• Up to 50% lower risk of type 2 diabetes
• Up to 50% lower risk of colon cancer
• Up to 20% lower risk of breast cancer
• 30% lower risk of early death
• Up to 83% lower risk of osteoarthritis
• Up to 68% lower risk of hip fracture
• 30% lower risk of falls (among older adults)
• Up to 30% lower risk of depression
• Up to 30% lower risk of dementia

Some of the exercises that can help maintain a pain free lifestyle are:

1. Cycling: Cycling on a regular basis can prevent muscle wastage and delay the onset of arthritis. While osteoarthritis is often thought to be an issue relating to cartilage and bones, it could also be considered as one related to the muscles. Cycling avoids the pounding of high-impact aerobic activities, but still offers great cardiovascular benefits. It also strengthens the quads. Try cycling for 10 minutes at a time. Build up to 30 to 40 minutes two to three times a week.

2. Hand stretch: Rheumatoid Arthritis is a disease in which the body's immune system. “The hands and the feet are usually hit first, and these are the joints that are predominantly involved in everyone. So in order to get relief one must do certain Hand stretch exercises by spreading the fingers as wide as they can go, then make a fist, and repeat the stretching and squeezing motion. If you’re in the water, open and close your hands underwater, or try squeezing a foam ball. Let it absorb the water before squeezing it out again. Do it 10-20 minutes a day.

3. Zumba: What makes Zumba, the Latin-inspired dance fitness craze, different from high-impact aerobic classes? It burns calories without jarring your joints. Zumba is known to be a fun and jolly workout plan and that is probably because so much dancing is involved. Dancing is generally known to release positive energy, allowing one to let go of unnecessary stress and pressures of daily life. Indeed, studies suggest that exercise can be helpful in a number of ways. In fact, “Range-of-motion exercise” such as dance is the best form of exercise for people with arthritis because it helps sustain normal/functional joint movement and relieves stiffness. Zumba mostly consists of just dances, making it highly suitable for those who have arthritis.

4. Qi- Gong: This is for anyone desiring better balance, improved posture and a stronger core. Stand tall or sit up straight in a chair and imagine a spring is lifting you from above. Close your eyes and take deep, relaxed breaths in through your nose and out from your mouth. Place your hands on your stomach and focus on moving your diaphragm in and out with each breath. Concentrate on strengthening the core muscles of your abdomen to maintain your balance and posture.

5. Three way Hip Exercise: 

Tips: 1. Face the kitchen sink and hold on. Alternate bring each knee up alternately like you are marching. This will work the muscles in front of your hips.

Tips: 2. Keep your toes facing forward. Raise a leg out to the side and back to work the outer thighs and gluts (Alternate legs). 

Tips: 3. Face forward; extend a leg out behind you until its a few inches off the ground. Hold and lower slowly, then switch legs. This works your butt and lower back.