Do you want to live a long, healthy and ailment-free life?
If yes, then you need to get rid of all the laziness and make exercise your best companion.
Bad dietary habits, a dearth of time to exercise regularly and lack of proper awareness about healthy habits have invited a horde of diseases into our bodies.
Many people suffer from abnormal weakness of muscles, arthritis, deteriorated immune system and what not!
Strength and immunity are the body’s firewalls to protect it from unwanted bacteria or viruses so that the body remains healthy and disease-free.
Regular exercise augments our immune system. Exercises help in improving cardiovascular strength and in regulating body weight. They increase the production of antibodies and white blood cells which are our body’s warriors against diseases.
The increase in body temperature during exercise prevents bacterial growth and improves the body’s capacity to fight. Exercise also releases happy hormones like endorphins and dopamine that help in countering stress and anxiety.
Although exercising is a great way to ensure better functioning of the body, there are certain things that you should consider before you formulate your workout plan.
1) WORK HARD BUT NOT TOO HARD
Recent researches conclude that highly intensive workouts diminish the body’s immunity against illness.
As Nicolette Bishop says ‘More intense the workout and the longer the duration, the bigger the temporary period of immunosuppression.
Go for moderate workouts, 4-5 days a week of 20-30 minutes duration.
2) CHANGE YOUR DIETARY HABITS
Always be aware of what you’re eating because this is your body’s fuel.
Include fruits, whole grains, green vegetables, pulses in your diet and make sure you take both macro and micronutrients.
Let go of smoking and alcohol consumption and make sure you drink plenty of water to detoxify your body.
3) MIX THINGS UP
Our body is an exceptional adapter so if you stick to the same workout for months then your body won’t benefit much from it.
Try mixing up movements, set frequency, repetitions to prevent your body from habituating with your exercise regimen.
EXERCISES TO IMPROVE STRENGTH AND IMMUNITY
These 7 physical exercises will work wonders for your body strength and immune system.
1) DAILY PHYSICAL ACTIVITY
- Make it a priority to get at least half an hour of physical activity every single day and use monitors to record your heart and pulse rate to check your progress.
- Activities like Brisk walking, cycling increases the production of leukocytes – immune system cells that battle out infections.
- Avoid tedious activities as it might produce stress hormones like cortisol that makes your body more vulnerable to illness.
- Our immune system is not a singular organ but a conglomeration of various organs that need to function harmoniously to keep diseases at bay.
- Yogic exercises provide balance to the immune system and help in restoring strength to muscle fibers.
- Studies have revealed that our Lymphatic cells need deep breathing to work faster and smoother and Yoga combines body movements with rhythmic breathing that rehabilitates both mind and body.
- Yogic exercises like Tadasana, Bhujangasana, Trikonasana regulate our digestive system, improve blood circulation and strengthens the spine and muscles.
3) TAI CHI
- Tai Chi AKA ‘Tai Chi Chuan’ originated as a form of martial arts in China in the 13th century.
- It merges steady, flowing movements with relaxed breathing which science proves, aids the body to fight against toxins and stress.
- Tai chi’s benefits range from helping people with type 2 diabetes, restoring vitality in the mind to improving the efficiency of vaccines.
- For older people, Tai chi can prevent falls, enhance posture and boost mobility.
- Tai chi can also recover muscle strength and boosts the body’s response against the flu and the common cold.
4) TAKE UP SPORTS
- Sports are probably the best workout for your body as they integrate recreation with body movements.
- Sports refine our body responses and also help in slowing down aging, combating stress and stimulating better cardio-respiratory functioning.
- Sports like Boxing, Cycling, swimming provides ‘explosive strength’ to the body.
- Football, Badminton and Gymnastics are excellent in restoring flexibility to the muscles and help in battling insomnia.
5) STRENGTH TRAINING
- Strength exercises focus on enhancing muscle strength, power, and endurance by utilizing heavy weights for resistance.
- You should strength-train your muscles 2-3 times a week and aim for around 3 sets with 8-12 repetitions of each exercise.
- Strength training boosts glutamine production in the body which is a type of amino acid on which our immune system cells depend for sustenance.
- Exercises like Bicep curls, bench press, squats, push-ups, chin-ups can slow down aging and build both ‘explosive’ and ‘agile’ strength.
- These exercises can also correct body posture, reduce aches and lower injury risk.
6) AEROBIC WORKOUT
- These exercises are extremely beneficial for cardiovascular strength and also help in regulating body weight.
- Aerobic workouts work miraculously against dangerous ailments like cancer, cardiac arrest, diabetes.
- It lowers the fat cells in the body that further reduces the inflammatory chemicals and prevents any tissue damage or internal infection.
- Activities like swimming, dancing, hiking increase bone density and can help prevent joint pain and arthritis in old age.
7) PRODUCTIVE REST-PERIOD ACTIVITIES
It might sound crazy but productive rest is an important activity to stimulate your immunity and strength.
Numerous scientific researches prove that adopting prolonged workout plans can prompt your body to misbehave as intensive and continuous workouts lead to the suppression of immune cells.
- Allot at least 3 days in a week to rest, so that the body can itself recover its capacity to exercise.
But this doesn’t mean that you have to sit there like a potato doing absolutely nothing.
- During this time, you can engage in moderate activities like casual walking, dancing to rehabilitate your body.
- Yogic asanas like the Balasana, Surya Namaskar, Shavasana are excellent poses for relaxation.
As we grow older and busier our body tends to lose its strength and immunity. Bad dietary habits and lack of ample time for exercising regularly only worsens the situation. Exercising is a great way to restore strength and immunity but it is equally important to engage in the moderate workout and improve the quality of food that we consume to get the maximum benefit out of our workouts. So get into your metroflex Arlington tee and start with strength training, Yoga or any sports. These are some of the best physical activities that you can adopt for a healthier body.