Three Workouts that Will Get You in Shape Fast
When it comes to life insurance, the healthier you are, the better rates you can get.
So, if finding affordable life insurance rates is important to you, then staying in good shape should be just as important, if not more so.
Benefits of Exercise
There are several benefits associated with regular exercise. According to the U.S. Surgeon General, regular exercise has been shown to:
- Reduce the risk of dying prematurely;
- Lower the risk of dying from heart disease;
- Reduce the risk of developing diabetes;
- Reduce the risk of developing high blood pressure;
- Help lower blood pressure in those with high blood pressure;
- Lower the risk of developing colon cancer;
- Lower the feelings of depression and anxiety;
- Help control weight;
- Help build and maintain strong bones, muscles and joints;
- Help reduce the risk of falling among older adults; and
- Promote psychological well-being.
And fortunately, you do not need to feel the pain to enjoy some gain. The Surgeon General also points out that even moderate activity on a regular basis can improve the health and well-being of an individual who has typically been inactive. Additionally, physical activity does not need to be strenuous in order to achieve health benefits.
Effective Workouts to Improve Your Well-being
Walking
For those who have been somewhat inactive, a great exercise to help ease into a higher level of fitness and vitality is walking. It is low-impact and offers several benefits.
According to the Mayo Clinic, walking has been shown to improve one’s cholesterol profile by lowering LDL, or “bad,” cholesterol and raising HDL, or “good,” cholesterol. Walking also can reduce one’s risk of developing diabetes as well as help those with diabetes to better manage the disease.
When starting a walking program, it is best to set realistic goals for yourself. For example, you can aim to walk for at least 30 minutes per day, five days a week. Additionally, you do not need to complete the 30 minutes all at once – you could break up the 30 minutes between three 10-minute walks if that works better for your schedule.
Swimming
Another great low-impact exercise that can improve one’s well-being is swimming. Requiring only a pool and a bathing suit, swimming works your whole body, improving your cardiovascular health, muscle strength, endurance, posture and flexibility. Additionally, a swimmer can burn as many calories on average in one hour as a runner who runs six miles in one hour.
In addition to its whole-body conditioning benefit, swimming has a low risk of injury because the water reduces the stress on your bones and joints. In fact, swimming is highly recommended for those who have painful conditions such as arthritis who might find it difficult to exercise.
Swimming also has been shown to improve circulation, lower blood pressure and lower stress levels.
NIA
For those who want something more out of their exercise routine than walking on a treadmill or swimming laps in a pool, NIA – which stands for neuromuscular integrative action – might be the ticket.
NIA is a unique blend of Tai Chi, yoga, modern dance and martial arts. Less stressful on the body than standard aerobics, NIA can improve one’s strength and flexibility. The constant motion of NIA also helps to get your heart rate going, which provides cardiovascular benefits.
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