Exercises are the best way to keep one fit and healthy. It depends on one’s agenda for doing exercises if, doing for weight loss or to reach a fitness goal or just for fun, whatever the case might be, the exercises will definitely bring change in the health of various organs of our body.
We all are very well aware that staying physically active is essential for a long, healthy, productive life, but we don’t often understand exactly what’s happening with our organs of the body.
The experts after the depth study on these aspects have revealed the fact about the effect of exercises on the health of various organs of the body from head to toe.
❒ Health and Fitness 1 Walking
Adults should exercise at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.
Daily take air bath by walking especially in the morning and in the evening at least for 30 minutes and do deep breathing. If not possible then at least keep moving by picking any of the physical activity of one’s choice, for some it could be dancing; for others, biking or taking brisk walks with a friend. Even everyday activities such as gardening can also help to lower down high blood pressure to normal.
❒ Health and Fitness 2 Jumping Jacks
Start by standing with arms loosely by keeping insides and feet together. Next, jump up and spread feet out, so they land about a foot apart while at the same time bringing arms straight out to the sides and up, the second jump will bring feet back together and arms back down by your sides. This is one complete jumping. Repeat for 15 – 25 times.
❒ Health and Fitness 3 Exercises of Lungs
Our body needs up to 15 times more oxygen, so when one starts exercising, the body starts to breathe faster and heavier. This breathing rate will increase until the muscles surrounding our lungs just can’t move any faster. The oxygen used is measured in VO2. One remains fit with the higher VO2.
❒ Health and Fitness 4 Yoga
Yoga always defuses stress by keeping one present in that state (i.e., concentrating on the pose you’re in), stretching stressed muscles, and this induces a feeling of calm when practiced regularly. Since the effects of a yoga practice are collective, not instant, so, one needs to practice regularly, at least 3 times a week, to bring in the benefits.
Practice yogasanas (shavasana , gomukhasana, ardhamatsyadrasana, vajrasasana, padmasana, tadasana, siddhasana). Very quickly the blood pressure comes to normal.
Adho Mukha Vrksasana
Build up arms and shoulders and makes them strong.
unlocks shoulders and upper back
Good preparation for inversions and helps in balancing
Good oxygen supply to the head and other parts of the body
Keep mind cool and healthy
Adho Mukha Svanasana
Relieve stress and calms the brain and helps to get away from depression
Energizes the body
Strengthens the arms and legs
when done with head support relieves menstrual discomfort
Helps prevent osteoporosis
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Stretches the thighs, knees, and ankles
Strengthens the pelvic region
Helps in digestion and relieves gas
Relieves the symptoms of menopause
Reduces swelling of the legs during pregnancy (through the second trimester)
Remedial for high blood pressure and asthma
❒ Health and Fitness 5 Pranayama and Meditation
The benefits of regular meditation can’t be neglected. Studies have shown that it actually causes changes in the brain that will make one more relaxed and better to handle the stress in general. One doesn’t even have to be too strict about it; as little as 5-10 minutes a day with eyes closed and just focusing on the normal breathing or thinking about any of the favorite things which are most liked, then this would be enough to create positive changes within the self.
Practise pranayama (Anulom-Vilom, Sitkaari, and Shitali without retention). Yognidra and Gyan mudra should be practiced. During high blood pressure breathe from the left nostril.
Also called as Nadi Shodhan. This Pranayama has a very powerful breathing technique to remove all kinds of anxiety. It helps to clear the blocked energy channels. Thus it calms the body and mind.
This meditation is particularly good for women and is essential at times of worry. Keeps away from anxiety and keeps mind cool
Good and proper sleep is essential. Whichever remedy is in the reach one can follow that.
All the above are very simple fitness apps that one can follow very easily and can remain fit and healthy.