Exercise

Exercise is an activity that you usually do to increase strength and endurance, loose weight, and improve overall fitness. Exercise can improve your health, boost your mood and increase your overall quality of life. It can also be a good way of socialising. Examples of exercise include stretching, walking, running, cycling and weightlifting.

Exercise is an important part of good health. Regular exercise can reduce your risks of cancer, diabetes, heart disease and insomnia. It may also improve your sexual health.

There are generally three types of exercises namely:

1. Flexibility exercises that include stretching and yoga. They are done to improve muscle agility, muscle strength, and reduce chances of injury.
2. Aerobic exercises such as walking, running, cycling, skipping rope and playing tennis. They mainly increase your endurance and help to strengthen your heart and lungs.
3. Anaerobic exercises such as weight lifting, push-ups and squats. They help to increase muscle strength, muscle mass and strong bones.

Exercise can give you a lot of health benefits, but it also puts you at risk of injury. The following are steps that you can take to reduce your chances of injury as you exercise:

• Start small: if you are new to an exercise activity like running or you are new to exercise altogether, start gradually. Doing too much exercise when you do not have the required stamina will only put you at increased risk of injuries like muscle cramps and tears.
• Wear protective gear: each exercise activity utilises different body parts and there are different kinds of protective equipment to protect those parts. To ride a bicycle, for example, you need a helmet, knee pads, and elbow pads. If you are playing football, you need shin guards. Know the necessary protective equipment for each exercise you take part in. Wear them at all times to reduce your chances of injuring yourself.
• Exercise in groups: working out with other people usually decreases your risk of putting yourself in a dangerous situation. It also means that you will have someone to quickly come to your aid if you are in danger.
• Hydrate: exercise usually causes you to sweat, which can cause dehydration. Dehydration can make it easier for you to have injuries like muscle pulls. Drink water often when you exercise.
• Exercising in hot and humid conditions can lead to serious overheating. Slow your pace when the temperatures rise. Watch for danger signs such as dizziness, faintness or cramps.
• Stay Safe: some exercises that require you to go long distances like running or cycling can be potentially dangerous. Make a habit of sharing your location with family and friends so that you can be easily located if something bad happens.

• Look for an exercise activity that you may enjoy. There are many types of exercise activities that you can do, depending on your preferences and aim. If you prefer lighter workouts, you can go walking or cycling. If you want to grow abs, consider sit-ups and push-ups. Pick the right workout that suits you.
• Purchase the necessary equipment. If you like skipping, skipping ropes are cheap and are available in most mini supermarkets. You can go to the gym if you don’t fancy the idea of buying your own equipment.
• Make a Plan. You can decide to work out for 15 minutes in the morning as soon as you wake up, or on weekends. Remember to start small and gradually increase your exercise load.

Exercise to become and stay fit and strong is necessary to remain healthy. It will improve both your physical and mental health. It is never too late to get started with exercising! Start gradually and increase your exercise when you feel that your body is ready to do so.