SWEAT IS JUST FAT CRYING!

Exercising regularly is the single most important and one of the best things you can do for your health. it has many benefits including improving your health and fitness, preventing the risk of many chronic n lethal diseases. It helps to control appetite, boost your mood, and improve sleep.

“the only bad workout is the one that didn't happen”

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The Centers for Disease Control and Prevention recommend the following:

For adults of all ages

• At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
• strength-training that works all major muscle groups — legs, hips, back, abdomen, chest, shoulders, and arms — at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.

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For pregnant women

• The guidelines for aerobic exercise are considered safe for most pregnant women. The CDC makes no recommendation for strength training. It’s a good idea to review your exercise plan with your doctor.

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For children

At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, on at least three days every week.

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DIFFERENT TYPES RELATED:

It's important that you pick the right type for yourself. most people are benefited from the combination of them:

• Endurance or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
• Strength, or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.
• Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.
• Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

TIPS FOR YOUR WORKOUT ROUTINE:

• Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
• Choosing activities that you enjoy. It’s easier to make exercise a regular part of your life if you have fun doing it.
• Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don’t overdo it.
• Giving yourself goals. The goals should challenge you, but also be realistic. It’s also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.

GOODBYE SICKNESS AND ILLNESS!

Believe me, it wards off many lethal infirmities:

. Heart Disease.

Regular activity strengthens your heart muscle; lowers blood pressure; increases “good” cholesterol (high-density lipoproteins or HDLs) and lowers “bad” cholesterol (low-density lipoproteins or LDLs); enhances blood flow, and helps your heart function more efficiently. All of these benefits reduce the risk of stroke, heart disease, and high blood pressure.

Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none — although more is better.

. Type II Diabetes.

This disease is increasing at alarming rates — by 62% since 1990 — and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure — all of which are very important to the health of people with diabetes.

In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%

Obesity.

Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body’s ability to burn calories. The combination of reduced calories and daily exercise is the ticket to weight loss. And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life.

. Back Pain.

Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. Having good posture and a strong abdomen is the body’s best defense against back pain.

. Osteoporosis.

Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent osteoporosis or bone loss often seen in women after menopause. Combine a diet rich in calcium and vitamin D with regular weight-bearing exercise for maximum results.

According to The Journal of the American Medical Association, data from the Nurses’ Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week.