Exercising every day helps you own a healthy body, slim body, and a relaxed and exciting spirit. Currently, there are many ways for you to exercise, such as exercising, building a healthy diet and living activities, etc. In the following article, Willtiptop will help you in many ways exercise for physical as well as mental health.
The following article would like to share with you the 99 best ways to exercise at home and in the gym. These are all very simple and familiar exercises, as long as you persevere and do them correctly, they will bring great effects to your health and spirit.
Summary of 11 ways to exercise health by sports
1. Walking
Walking is the simplest way to exercise, both easy to do and brings many benefits to the body. When walking, the muscles of the feet, calves, buttocks, thighs, and lower abdomen will continuously contract, thereby squeezing the veins to push blood back to the heart, the heart pumps blood carrying oxygen to the cells and expels it. toxic substances.
The ideal place to walk is on a gentle, flat slope. You should take a quick, steady strive to achieve the best effect and remember to make the most of the walking time to breathe.
2. Climb the stairs
Instead of using the elevator, you can take advantage of climbing stairs at work or at home to exercise. Climbing stairs not only helps you to have strong legs but also burns energy in the form of fat quite effectively. Be persistent and try to climb stairs for about 15 minutes a day (the effect of these 15 minutes is equivalent to 30 minutes of exercise) to keep your body full of energy and keep your mind fresh.
3. Run
With a pair of soft shoes, you can take advantage of any free time of the day (usually early morning or evening) to run around or in place. However, it is best to run on a supple straight line at a moderate pace.
Jogging will make the buttocks firm, the gait soft, improve the respiratory system, burn excess body fat, ruddy skin.
4. Cycling
Mountain biking is a popular and popular sport around the world. This sport also brings a lot of benefits to your health and spirit.
5. Jump rope
Jumping rope is a perfect exercise for the whole body, not only helping to strengthen the legs, thighs, and arms but also activate the joints to rotate rhythmically. If you have an oversized butt, jumping rope is the ideal exercise to help your butt and physique become firmer and leaner.
6. Swimming
In addition to the sports above, you can try your hand at swimming. Swimming is a great way to develop muscle in a comprehensive way, and at the same time has the effect of reducing fat, stimulating blood circulation better.
7. Do yoga
Practicing yoga not only improves health, improves physique, anti-aging, but also helps to balance psychology, relax spirit effectively after a tiring working day. But yoga will only work if you practice it regularly and properly.
8. Aerobic
Aerobic is a form of exercise that helps the cardiovascular system stabilize and endure, increases the amount of oxygen through the lungs and evenly distributes it to the body through the heart and blood circulation. Along with vibrant music, combined with rhythmic movements, aerobic exercises will give you a supple, energetic body and a refreshing spirit.
9. Weightlifting
This is an exercise that requires the participation of strong muscles. However, once you get into the habit of weight training, you will see results that exceed your expectations. The soft, fatty muscles will quickly be replaced by beautiful, muscular lines. Weightlifting is the most effective bodybuilding exercise. Moreover, weightlifting also stimulates the body to produce pain-relieving substances, making the spirit always fresh and happy.
10. Meditation
Meditation is a “tonic” for both body and mind of people. Meditation is an effective stress reliever by eliminating negative thoughts and emotions, bringing happiness and peace of mind.
Choose quiet spaces in your home to practice meditation regularly. And be careful to stay away from phones, Facebook or other things that can distract you during meditation.
11. Using an exercise machine
Working out on the machine is also fun and convenient. While the legs continuously strode rhythmically, the arms will also swing to the rhythm of balance. The waistband will help you melt the accumulated fat and help the hips and thighs become firmer.
Exercise health with 9 scientific and healthy habits
1. Eat a “hearty” breakfast
Breakfast is considered the most important meal of the day. A “hearty” breakfast, full of nutrients, will provide you with an abundant source of energy for activities with a refreshing spirit and a clear mind all day long.
At the same time, eating a full breakfast also helps you avoid snacking cravings, thereby helping to keep weight effectively.
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2. Get enough sleep according to the body’s circadian rhythm
Sleep is extremely important in maintaining good health and a comfortable mind. If you do not get enough sleep or often lose sleep, you will surely fall into a state of fatigue, irritability, irritability, etc.
You can give yourself a deep and good night’s sleep by:
+ Before sleeping, make the bed, blankets, and pillows very clean, ensure the bedroom is well ventilated, then choose the most comfortable sleeping position.
+ After lying down on the bed, take a deep breath, relax your muscles, limit your thoughts and give yourself a feeling of relaxation to easily quickly fall asleep.
+ Drinking a glass of warm milk before going to bed also helps you sleep better and deeper.
+ In the evening you should go to bed before 10 pm and wake up at 6 am the next morning is the most reasonable. At noon, try to take a nap for about 20-30 minutes to regenerate energy and make your mind clearer.
Note that you should only sleep for 6 to 8 hours a day, if you sleep too much, it will increase the burden on the sleep center of the brain, make physiological metabolism decrease to the lowest level, and also decline in sensory functions, decrease in skeletal muscle tension and immunity, causing a series of diseases, especially slow blood circulation, which will cause sudden heart disease or cerebrovascular accident.
3. Supplement vitamins and minerals for a full body
Vitamins (Vitamin A, group B, C, D, E, …) and minerals are extremely important nutrients for the human body, helping to produce energy and maintain vital activities of the body. body.
Therefore, supplement your body with vitamins and minerals by eating lots of green vegetables and fresh fruits every day or taking supplements as directed by your doctor.
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4. Go to the toilet regularly every day
You should maintain the habit of defecating regularly at least once a day and if possible at a fixed time as possible (maybe in the morning or after eating) because this will be a habit that brings a lot of benefits. Good for health as well as the digestive system.
In particular, when having a bowel movement, you should focus, avoid reading distracting books and avoid going for too long because this is a common cause of hemorrhoids.
5. Wash your hands often and properly
The habit of not washing hands before eating, after going to the toilet, or touching certain items containing many bacteria will increase the risk of infection.
Therefore, exercise your health by washing your hands often. Choose for yourself and your family a mild hand sanitizer extracted from nature and wash your hands carefully every day, wash your hands to your fingers and nails, and then wipe them with a clean cotton towel to protect them. hand skin.
6. Proper oral hygiene
Good oral care and hygiene will help you have strong teeth and fresh breath.
You should brush your teeth twice a day, morning and night, for at least 3 minutes each time in the following manner: in turn, brush from top to bottom, from left to right, from inside to outside, each time you should move from 1 to 2 tooth; Then scrape off the bacteria on the surface of the tongue.
You can combine brushing with flossing and mouthwash to clean your teeth more effectively.
In addition, every 4-6 months, you should visit your dentist for a general dental exam and checkup.
7. Soak your feet before sleeping
The feet are likened to the second heart of the body. All-day long, your feet have been subjected to the torture of body weight, have to wear high heels and move often… That’s why before you go to bed, take 20 minutes to soak your feet in saltwater. warm to have healthy, soft feet, relieve pressure, the stress in life, and have a better sleep.
8. Skin care
In addition to following a balanced diet and staying active, you should also maintain a skincare routine. Only wear makeup when needed, avoid overusing cosmetics, especially cosmetics of unknown origin. Also, don’t forget to remove makeup and clean your skin regularly.
Skincare not only helps your skin be more healthy but also smooth, rosy, full of life.
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9. Drink lots of water every day
Water is an important ingredient that contributes to the purification of the body, elimination of disease-causing toxins, smooth skin, enhanced concentration, protection of cardiovascular health, and effective anti-inflammatory effect. In other words, drinking enough water helps to take care of your health from the inside and beautify from the outside.
Therefore, make it a habit to drink plenty of water every day, at least 8 to 10 cups, depending on your daily physical activities. If you are not used to it, practice gradually, little by little.
Besides pure filtered water, you can add herbal tea, heat-clearing tea to enhance the body’s ability to detoxify, making you healthier and more beautiful every day. And don’t forget the first thing to do after waking up is to drink 1 cup of warm water a day to replenish water for the body after a long night and enhance the detoxification function.
Above are some health training methods with simple implementation but still bring many great benefits for yourself. Other exercise methods to stay healthy will be updated by Willtiptop.com in the near future. We invite you to follow along and read!