WHICH EXERCISES FOR YOUR HEALTH?

Our health and longevity basically rests on 2 pillars: healthy diet and physical activity. In this blog, we focus on half a dozen of physical exercises recommended by the American College of Sports Medicine (ACSM) and the American Council on Exercise. With special reference to health of our heart and cardiovascular system. Read on to learn more about.

THE PHILOSOPHY BEHIND

As you may have learned from our previous blogs and other presentations, to support our health and longevity, physical exercise plays a decisive role, besides healthy diet. Especially, as exercise basically strengthens different groups of muscles in our body and, along with cardiovascular exercise, supports our heart and cardiovascular system in particular.
 
In this blog we shall focus on physical exercises you can follow easily even at your home. With moderate intensity 30 minutes per day 5 times a week, or 3 times a week vigorously. Repeatedly.

TYPES OF EXERCISE – VERIFIED BY RESEARCH 

Based on scientific research at the American College of Sports Medicine (ACSM) and the American Council on Exercise, different types of exercise are recommended. Cutting out ‘profane’ types of these exercises (like running and swimming, etc.), we shall cover half a dozen of more ‘exotic’ ones in following.
 
Let’s start with…

Body Weight Squats

To support the strength of lower body and core, with its effect on hips, buttocks, abs, calves, shins, and thighs.
 ​
To do:
 

• Have your feet standing little bit wider apart, with toes showing outward.
• Support your back by having abdominal muscles engaged.
• Keep a flat back by bending the knees as if taking a seat, shifting the hips back.
• Lower down to the bottom until thighs are parallel to the floor.
• Pushing feet through in order to straighten your back up to position you started.
• Keep shoulders back, with hands down and palms facing in.
• Inhale into squat and exhale when you stand up again.  

Glute bridge/stability

This type supports the muscles in your back – the posterior chain.
 
To do:
 

• Lie on back with knees bent, having feet flat on floor.
• Contract abdominal muscles and buttocks in order to raise hips above floor.
• Go back to starting position.

Side planks

This type of exercise supports building core strength for lowering back pain. With its effect on hips, abdominal muscles and buttocks.
 
To do:
 

• Lie down on your right side with outstretched legs, and with elbow under right shoulder.
• Engaging the abdominal muscles, lift hips and knees above bottom, head and body being aligned.
• Do this for 15-20 seconds, without dropping head, shoulders or hips.
• Return to bottom slowly, switching to the left, repeating again.

Knee tucks

With using an exercise ball, do it this way:
 

• With stomach on the exercise/stability ball, hands and feet on floor.
• Crawl forward on hands getting knees to rest on the ball, feet lifted above ground. With hands resting underneath shoulders.
• Rolling knees forward and curl into chest.
• Pushing knees back slowly in order to get back to starting position.

Pike roll-out 

This is another exercise type you may carry out with a stability ball.  To challenge your arm, shoulder, and abdominal muscles.
 
To do:
 

• Lie down on the ball, hands and feet on bottom.
• Roll with the ball forward, with flexed toes resting on it. Thereby, keep straight, arms straight under shoulders, and with palms on bottom flat.
• Hips in line with shoulders, straight head and back between arms.
• Hinging at hips, buttocks lifted towards ceiling, have legs straight with toes flexed on ball.
• Slow back down to position as you started.​ 

Lunges

This is again in favor of buttocks, hips, and abdominal muscles.
 
To do:
 

• Standing upright, having feet together.
• Bending the knee of the supportive leg down to floor.
• Stepping one leg forward into long stride, bend knee, place foot on bottom flat.
• Using muscles of forward leg, pushing back to standing.
• Then do same with second leg.​ 

IN A NUTSHELL

Our health and longevity basically rests on 2 pillars: healthy diet and physical activity. In this blog, we focus on half a dozen of physical exercises recommended by the American College of Sports Medicine (ACSM) and the American Council on Exercise. With special reference to health of our heart and cardiovascular system, respectively.   

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.