Benefits of Physical Activity

A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits. For children, daily exercise deters conditions such as obesity, high blood pressure, poor cholesterol levels, and poor lifestyle habits that lead to heart attack and stroke later in life. For older people, daily physical activity helps delay or prevent chronic illnesses and diseases associated with aging, and maintains quality of life and independence longer.
Finding the right exercise program and the right preparation:

* improves blood circulation throughout the body
* keeps weight under control
* improves blood cholesterol levels
* prevents and manages high blood pressure
* prevents bone loss
* boosts energy level
* releases tension
* improves the ability to fall asleep quickly and sleep well
* improves self-image
* helps manage stress
* counters anxiety and depression
* increases enthusiasm and optimism
* increases muscle strength

To be physically fit you do not have to exercise hard for long periods of time. Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week. If you have an existing medical condition, or are just starting an exercise program, be sure to consult your physician prior to beginning the program to make sure the exercise program that you choose is designed with your health and wellness top of mind. Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.

In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and allow for some variety in your fitness routine not only in the fitness activity that you choose, but in the time, and setting. This helps to eliminate boredom with any one activity or location. Be sure to start off any work out/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury.

Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather. Just as warming-up and stretching is important as you begin each exercise session, so is a cool-down period at the end of your exercise activity. This should include at least several minutes of stretching or walking. For more details visit http://www.soundbodytrainer.com/

Strengthening Exercises

There are four major types of exercise that make up all comprehensive exercise programs, regardless of the level of participation. Each can have a positive effect on reducing arthritis-related pain and disability. Flexibility exercises: Both range-of-motion and stretching exercises help to maintain or improve the flexibility in affected joints and surrounding muscles. This contributes to better posture, reduced risk of injuries and improved function.

Exercises are usually performed 5 to 10 times on a daily basis. Those people with RA may find doing exercises in the evening helps reduce joint stiffness the next morning. It is recommended that stretching exercises be done a minimum of 3 days a week with each stretch being held for about 30 seconds. While exercises are more common in therapeutic programs, stretching activities are important in all levels of exercise. Recreational activities such as yoga incorporate both and stretching movements into their routines.

Strengthening exercises more vigorous exercises are designed to work muscles a bit harder. As the muscle becomes stronger, it provides greater joint support and helps reduce impact through the painful joint. Strong muscles, which also contribute to better function, help reduce bone loss associated with inactivity, some forms of inflammatory arthritis and the use of certain medications.

One set of 8 to 10 exercises for the major muscle groups of the body 2 to 3 times a week is recommended. Most persons should complete 8 to 12 repetitions of each exercise. Older individuals may find 10 to 15 repetitions with less resistance are more appropriate. The resistance or weights need to be of sufficient intensity to challenge the muscles without causing increased joint pain. Resistance can take the form of lifting a limb against gravity, using hand-held weights or elastic bands, or pushing/pulling against resistance using a weight machine. Gradual progression in the amount or form of resistance is recommended for ongoing improvements in strength.

Current recommendations for aerobic activity are for 30 to 60 minutes of moderate intensity exercise 3 to 5 days a week. This time requirement can be accumulated in several 10-minute bouts over the course of the day or week for similar health benefits as one continuous exercise session. This offers greater flexibility in scheduling aerobic exercise sessions, and allows those individuals with greater pain and fatigue to do shorter sessions within their personal tolerance level. Moderate intensity is the safest and most effective exertion level for aerobic exercise. This means the exerciser can speak normally (Talk Test), doesn't get out of breath or over-heated, and can carry on the activity for a sustained period of time in comfort. For more details visit http://www.soundbodytrainer.com/