At Nutrika, we promote healthy eating but also a balanced lifestyle. In this issue, we’d like to share with you some insights on different types of exercise that will rejuvenate your mind and body.
Decades of research show that good nutrition combined with regular moderate to intense physical activity every day can reap benefits such as better sleep, reduced stress, a sharper mind and possible weight loss. It also prevents serious ailments such as cancer, heart disease, diabetes, and depression.
Exercises come in different forms and as we age. It becomes more and more important for us to continue to keep into account the different types of exercises we need for our body to keep fit.
Health professionals have time and time again promoted these four types of exercise below and we’ll tell you some good reasons why you need to do it now.
Balance
We might not think of it as a real workout but exercises that improve our balance is important for overall fitness. When a child falls, they get right back up and keep on going. But when an older person falls, there are consequences that can result in serious injuries.
As we age, our vision, inner ear, leg muscles and joints tend to break down and we lose our balance. The good news is that we can easily prevent and reverse this loss. Simple balance exercises such as standing on one foot or walking heel to toe with your eyes closed can not only do wonders for your balance but will also help strengthen your leg and glute muscles and improve your mind-body connection.
Check out these 7 easy exercises for better balance you can easily do at home.
Stretching
Maintaining flexibility by stretching is another exercise to help keep our muscles flexible and strong. Flexibility gives us the range of motion for our joints that tend to weaken and shorten with age. Regular stretching also reduces pain, keeps muscles long, flexible and lean.
You’ll also improve your range of motion, posture, circulation and ability to breathe deeply. With a bit of stretching such as yoga, you’ll alleviate stress and tension. If yoga is not your thing, here are flexibility exercises that you might want to try.
Endurance
Aerobic exercise increases your heart rate and breathing. It also gives both heart and lung a good workout and increases your endurance. With at least 150 minutes of aerobic exercise a week, you are helping relax your blood vessel walls, burn body fat, lower blood sugar levels, lower blood pressure reduce inflammation, boost mood, and raise "good" HDL (high-density lipoprotein) cholesterol. The bonus is weight loss and lowering bad cholesterol levels.
In the long run, your endurance exercise helps reduce your risk of heart disease, stroke, type 2 diabetes, colon and breast cancer and depression. With sunnier skies and better weather ahead, go for a bike ride, a swim, run or hike. The benefits to your body and your mind are priceless.
Strength
Losing muscle mass with age is common, but you can build it with strength training. Stronger muscles make everyday activities such as climbing stairs, simply standing up from your chair, gardening, carrying groceries and lifting heavy objects all easier.
A Harvard Medical Health article mentions that strength training also stimulates bone growth, lowers blood sugar, helps with weight control, improves balance and posture and reduces stress and pain in the lower back and joints. Strength training for at least 2 days a week that works all major muscle groups such as your legs, arms, shoulders, chest, hips abdomen and back is a must.
Most important to note is that you should feel muscle fatigue at the end of the exercise to effectively work your muscle group. Here are 5 weight training exercises that we can all try.
Looking for more plant-based tips?
At Nutrika, we curate a range of nutritious plant-based food products for a fresher and more sustainable diet. Learn more about our tasty snacks, natural oils, and nutritious powders to see what works for you.