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Exercise

Exercise For A Better Today And Better Tomorrow!

Why Do We Need To Exercise?

We often find it hard to exercise either due to a busy and hectic lifestyle or due to the effort it requires. However only if we know the numerous benefits of exercise and harmful consequences of a sedentary lifestyle, it would be enough to motivate us to do regular exercise. A sedentary lifestyle (sitting for a long period of time in your daily routine) is a silent killer of our health. It gives rise to so many health conditions that we are unaware of. Here is what it does to you

  • Double the risk of cardiovascular diseases
  • Causes Diabetes
  • Leads to Obesity
  • Increase the risks of colon cancer,
  • Causes High blood pressure,
  • Osteoporosis,
  • Lipid disorders
  • Depression and anxiety.

Therefore being physically inactive causes all the major diseases and disorders to occur and destroy your health.

Health Benefits Of Exercise?

The importance and benefits that exercise bring to your health cannot be emphasized enough. Spending about only 30-45 minutes of your day on regular exercise can prove to be such a good decision for your health. We all know how good it is to help us lose weight faster but other than this it is required for better functioning of all major organs of our body such as heart, lungs, muscles, etc. Following are some of the most important reasons for which exercise is a must:

  • Helps to lose and maintain weight
  • Good for diabetics as lowers insulin resistance by cells
  • Reduces risk of cardiovascular diseases
  • Helps to increase blood flow and maintain blood pressure
  • Reduces stress and mood swings
  • Helps to release chemicals that strengthen the brain
  • Gives strength to your bones and muscles.

Exercise & Weight Loss?

Unfortunately, losing weight is not as easy as gaining weight. It requires continuous effort and consistency. Two things combine to make you lose weight. 70% of the weight loss depends on the diet while 30% depends on physical activity. Losing weight is all about balancing your calories. Your calories intake should be equal to your calories burnt. If more calories are consumed as compared to burning them then it causes weight gain. To burn calories physical activity/exercise is very important. With exercise and dietary control calories from carbohydrates are consumed followed by proteins and then finally fats. Therefore in order to get calories from fat, it is required to be consistent with your workout.

Intensity & Duration Of Exercise On Daily Basis

When you are exercising, the duration of exercise (time you spend doing it) and the intensity (how hard you doing it) go hand in hand. If you manage the duration and intensity of your exercise it gets easier to achieve your goal. The intensity and duration of exercise vary for everyone and depend upon the desired goal. For example, if the goal is to lose a lot of weight then an intense activity for a longer time period is required. But if the goal is to maintain weight, then a moderate-intensity exercise for about half an hour on daily basis is enough.

Different Forms Of Exercise

Exercise comes in different forms. It is categorized as aerobic, strength training, stretching, and balance exercises.

Aerobic

It speeds up your heart rate and breathing. It is good for blood pressure, breathing, lowering cholesterol, weight loss, relaxing blood vessels, burning fat. 150 minutes per week of moderate-intensity activity is required. Try brisk walking, swimming, jogging, cycling, and dancing.

Strength Training

It is necessary to maintain the muscle mass that we lose when we age. Apart from gaining muscle mass it makes you stronger, stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints. 2-3 times a week is enough and includes bodyweight exercises like squats, push-ups, and lunges, and exercises involving resistance from weight, a band, or a weight machine.

Stretching

It is required to keep the body flexible and reduce muscle stiffness. As we age we lose muscle flexibility and it makes it difficult for us to even bent down. Stretching helps to relax the muscles. Aim for a program of stretching every day or at least three or four times per week.

Balance Exercises

Improving your balance makes you feel steadier on your feet and helps prevent falls. Typical balance exercises include standing on one foot or walking heel to toe.

Is It Necessary To Go To Gym?

Not really. Exercises can be done at home as well since there are lots of exercises to choose from. Meditation and yoga is a great exercise and can be done easily at home. The idea is to be physically active throughout the day.

What Should Be The Type Of Diet With Regular Exercise?

Exercising without balancing your diet is of no use and brings no results. Therefore with exercise, it is important to balance your calories. The calories consumed must be equal to calories burnt. Therefore keep a record of your daily calories to know how much exercise you need in a day. Consult healthcare experts such as a Nutritionist/Dietician to know exactly what your daily caloric requirement is.

Do We Need Supplements With Exercise?

Supplements help you to get better in your exercise. Protein supplements such as whey protein are commonly used by people to gain more muscle mass. Muscle soreness is common after exercise and supplements like Montmorency cherry are great to relax the muscles after exercise.

How Does Montmorency Cherry Help To Boost Your Exercise Performance?

Montmorency Cherry has natural cherry extracts that are rich in polyphenols and antioxidants having multiple benefits on health. It is a rich source of potassium and contributes to sending electrical impulses to muscles helping in muscle recovery and provides relief from muscle soreness.

 

 

References

https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise

https://medlineplus.gov/benefitsofexercise.html

https://www.who.int/news/item/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who

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