Exercises ensure normal brain function and proper blood flow towards the heart. It helps us to lead a healthy life, with enhanced memory and concentration. But recent studies suggest nearly 60% of men and 74% of women do not practice any exercise on a regular basis.
While we talk about the importance of exercise, we must also be aware of the best exercises that suit our body condition and age.
In this article we will look into workouts that will suit you the best, considering your body condition and age.
Kids and Children
Children need be very active. They can practice swimming, yoga, and any kind of sports that demands a lot of stamina. While dropping the kids at school you can drop them few meters before their school campus, so that can walk a bit before reaching it. Parents can encourage their kids to sports like volleyball, cricket, football, basketball, tennis, badminton and other similar sports.
Adults who crossed 18 years of age
Children who have crossed 18 years of age can be sent to the gym. They can practice jogging, and running for 30 minutes every day. There is really no forbidden exercise for teenagers who are over 18 years, provided they are completely healthy and have no health related problems. But some children in this age group are usually more inclined towards extreme fitness, like having six packs or eight packs. This can be avoided, unless otherwise if there is a real need for it.
People who have crossed 40 years of age can practice stretching, walking, jogging, treadmill, lifting little weights and swimming. Middle-aged people should avoid extreme workouts. It can lead to severe muscle pain and sprains. This can lead to loss of interest towards exercise.
It is mandatory for diabetes patients to exercise. It not only reduces the sugar levels in blood but also increases the quality of insulin secretion in the body. They can practice walking exercise for 40 minutes a day for 5 days a week. There are no exercises that need to be avoided because of diabetes. But, it’s better to consult your doctor or trainer for the right exercise. It’s a good idea to choose the right pair of shoes for exercise.
Patients with High Blood Pressure
Blood pressure patients must practice walking exercise at a constant speed. This will ensure proper heartbeats. They can practice walking or jog in the treadmill.
This will strengthen heart muscles. They should avoid exercises that strain their head. They can also avoid exercises like Decline Bench Press and Decline Triceps.
People with a long history of blood pressure should not do weight lifting exercises, as their heart might be weak. So these people should not practice any exercises without Doctor’s direction.
Heart patients must consult a Doctor before starting with regular exercise. Doctors will usually advise any one of these walking exercises, depending upon the patient’s body condition.
- Brisk walking
- Normal walking
- Reduced walking
A Healthy heart will pump out at the least 60% of the blood that reaches it. This is called Ejection fraction. When this fraction is above 60% the person can go for brisk walking.
Those with 40 to 60% Ejection fraction should not go for a brisk walk; they must only practice normal walking.
People with less than 40% ejection fraction should practice reduced walking. This is similar to walking inside a home.
Victims of Heart Attack
People with a history of heart attack should not do extreme workouts. Doing so will lead to contraction in the arteries which can lead to another attack. Walking exercise will make arteries to expand. But they cannot practice brisk walk, they need to do normal walking exercise.
Victims of Stroke
Stroke victims can practice normal walking exercise and needs to avoid weight lifting.
Pregnant women can practice walking, swimming, pelvic floor exercises, sidewall squat, knee extension, tailor sitting, wall press, shoulder abduction, neck rotation exercise. They can also do kegel exercises that will ensure safe delivery. It’s better to consult a Gynecologist before proceeding with exercise. Pregnant ladies who are very weak should refrain from workouts.
Old Age People
Old age people can lift weights up to 1 kg. If they are healthy and do not have any pre-existing health condition they can practice brisk walk. They should not practice any exercises that will make them breathe heavily. Old age people with controlled blood pressure and normal heart functions can practice jogging. But extra caution and care need to be taken while jogging.