Important Exercises That You should Do Daily

The benefits of exercise are higher than weight management. Research shows that regular physical activity can help to reduce the risk for several diseases and health conditions and improve overall quality of life.




Types of exercise
Aerobic exercise : Running, jogging, and biking are some examples. You're moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you're doing it. Otherwise, you are pushing too hard. If you have joint problems, choose a low-impact activity, like swimming or hiking.

Stretching: You will become more flexible if you do this a couple of times in week. Stretch after you've warmed up or finished exercising. Stretch gently it shouldn't hurt.

Strength training. You can use weights, resistance bands, or your own body weight (yoga, for instance) for this. Do it 2-3 times a week. Let your muscles recover for a day between sessions.

Important Exercises :

• Swimming. 
  
  You might call swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. “Swimming is good for individuals with arthritis because it’s less weight-bearing,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School.
• Research has found that swimming can also improve mental state , put you in a better mood.Water aerobics is another option. These classes help you burn calories.

1. Walking. 
   
   Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.
2. Strength training.
   
    If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won’t bulk up your muscles, but it will keep them strong. “If you don’t use muscles, they will lose their strength over time,” Dr. Lee says.Muscle helps to burn calories. “The more muscle you have, the more calories you burn, so it’s easier to maintain your weight,”says Dr. Lee. Similar to other exercise, strength training may also help preserve brain function in later years.Before starting a weight training program, be sure to learn the proper form. Start light, with just one or two pounds. You should be able to lift the weights 10 times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 10 times then move heavy weight.