Simple guides on healthy exercising

In order to maximize your time and ensure that you do not wear yourself out during exercising; you have to ease into and out of your exercise program.

Always ensure that your workout routine or program is in this three phases.

Warming up with skipping

Start with:

Warm up: this phase consists of gradual increase in physical activities. The main aim is to help the body adjust from its resting state to exercises by increasing body temperature, breathing, and heart rate. It also increases joint mobility so the muscles do not get sore easily. Some examples include: jumping jacks, squats, arm circles, etc.

Then:

Conditioning:  here aerobics/cardio is incorporated. Calories are burned in this phase. It is however important to stress that you do not go above your limit here. Always ensure you keep exercising at a pace where you can still or you are able to talk while exercising.

End with:

Cool down:  here you reduce the intensity of your work out so that your body can recover from the intense work out. Your breathing, temperature, heart rate also starts returning to their near resting state in this phase.

Remember to listen to your body while exercising and do not ignore the smallest of symptoms you might feel while exercising.

Stop exercise and rest if you feel any of these symptoms:

• Shortness of breath
• Chest tightness/pain
• Irregular heart beat
• Weakness
• Dizziness
• Unexplained weight gain/swelling etc

Remember to talk to your physician if you are on any medication so as to know which exercise programme is best for you.

 Keep well and stay active. Please share.