Regular exercise can improve your mood and well being, both physically and mentally. That's why it's important to do it often. This isn't something that you can skip over without repercussions. In fact, skipping this could have serious health consequences.
If you don't get enough exercise, you can end up with:
High blood pressure
Heart problems
Fatigue
Increased cholesterol levels
Diabetes
Stroke
Osteoporosis
Alzheimer's Disease
Obesity
Depression
You can improve your health by including exercise into your routine. You don't need to be an expert or fitness guru. You just need to get out of your comfort zone and try new activities. Try swimming, walking, dancing, yoga, hiking, etc. The main thing to remember is that if you are getting sufficient rest (sleep), eating a balanced diet and exercising regularly, you should be fine.
How much exercise should you do?
I recommend at least 30 minutes a day, five days per week. I would suggest at least half of your time be spent on strength training. For people looking to lose weight, the amount of calories you eat determines how many hours you'll need to spend working out. However, your body type determines the types of exercises you need.
Try to schedule your workouts around the times you're most energetic. Morning workouts are usually ideal for most people. Don't worry about how sore you are the next day. You're only human after all.
STEP 1: Warm Up and Stretch
Warming up your body before exercise is very important. It increases your heart rate, which stimulates circulation and muscle flexibility, which will reduce injuries.
You can start warming up by doing some low intensity moves. Low intensity movements include anything from walking on a treadmill to jumping rope. Once your heart rate gets up to about 65 beats per minute, you can increase the intensity of your workout.
STEP 2: Workout Properly
Your workouts shouldn't last longer than 45 minutes. This allows you to get an adequate level of intensity and your heart rate to return to normal. Your heart should be beating normally again within 15 minutes of finishing your workout.
You can improve your workout by increasing the amount of weight you lift and doing more repetitions per set. As you get stronger, you'll be able to lift heavier weights for fewer reps. A good goal to shoot for is 10 reps for every 1 pound. This will increase your strength gains exponentially.
STEP 3: Cool Down
It's important to stretch and cool down. After a workout, your muscles are relaxed and you should move them out of that state. Stretching also helps prevent injury by allowing your joints to relax. Stretching can be done in a number of different ways. Some people prefer to use bands, while others like to do stretching exercises using their own bodyweight. Stretch by rolling your body through the motions. Roll the soles
More exercise is better