To live healthy, 3 major things must be put in place; maintaining a healthy weight, eating healthy diet and regular exercise. The significance of regular exercise on your health can not be overemphasized.

What then is regular exercise?

 The habit of engaging in physical activity for at least 30minutes on at least 5 days in a week is called regular exercise. For the impact of exercise to be felt and seen on the body, consistency is the key factor. Going to gym about 2 times in a week is not regular exercise no matter how much you exercise. 

You do not need to over train or exercise excessively to feel or see this impact. You can start with what your body can accommodate and increase the intensity and the minutes spent exercising gradually. With this, the risk of workout injuries will be reduced. You need to ensure that you have at least 150minutes of exercise weekly.

Who can engage in regular exercise?

There are different forms of exercise for different age groups, therefore everyone no matter the age can get engaged in exercise.

Babies less than 1year will need the support of their caregivers to exercise. Caregivers can lie these babies on their backs and exercise by folding and unfolding their legs and arms. 

Also, exercise in elderly should not be taken lightly. Elderly need to exercise in other to be strong and fit. This also helps slow down aging in them and prevent development of lifelong diseases. Although they may not be able to run and jump like adults, there are some low intensity exercises (like walking) they can engage in.

Different forms of exercises   

As said earlier, everyone no matter the age can be involved in age specific exercise. This ranges from infants to older children, adults and elderly. 

Most of the exercises infant engage in daily are seen as part of their normal development. This can be in form of grasping your finger put in his palm while he is lying on his back. You can then pull him up with this finger. Other forms of exercise include tummy time. Here, the baby lies on his tummy and then try to push himself up with his hands. Also, a baby can lie on his back while the caregiver folds one leg and stretches the other. This can be done on alternate legs and in multiple times.

Older children and adults can be involved in swimming, running, cycling, skipping, dancing, brisk walking. Jumping etc. Exercises for elderly include walking, cycling, swimming etc. 

How can you start the habit of regular exercise?

If this is your first time of engaging in exercise, you need to begin with low intensity ones like walking, swimming, stretching and you then increase the intensity gradually. Initially you may not be able to exercise for 30mins before you feel worn out, you do not need to worry. As time goes on your body adapts to it and you can increase the minutes spent exercising gradually.

You need to note that the main factor that brings about result while exercising is being consistent – exercising for at least 5days in a week.

What are the benefits of regular exercise?

Exercising regularly has positive impacts on the whole system of the body ranging from the heart to the muscles, bones and brain. This is as follows.

• Exercise helps reduce the risk of developing hypertension, heart attack and stroke.
• It reduces the risk of developing high blood sugar.
• It helps maintain or reduce weight.
• It prevents depression and makes you sleep better.
• It reduces the risk of developing some forms of cancer.
• Exercise helps slow down aging.
• It improves digestion.
• It relieves you of stress.
• It boost your memory.
• Exercise also improves libido.

Unwanted effects that can occur during exercise

If you are engaging in exercise for the first time, it is not unusual to experience some pain or even injuries. This is why it is advisable to warm up and start with low intensity exercises. These injuries include:

• Pain in your ankle as a result of sprain.
• Pain at the front of your leg called shin splints.
• Pain at the shoulder secondary to injuries at this site.
• Pain at the knee.
• Pain at the wrist.

How to prevent these injuries?

• Ensure you warm up and cool down before exercising.
• Stay hydrated before, during and after your exercise.
• Stop exercising at any sign of distress.
• Ensure you have rest days for your body to recover.

What to do if you develop any injury while exercising.

• Rest the affected part.
• Apply ice to the part.
• Elevate the affected part to reduce swelling.
• Do not hesitate to use over the counter pain reliever if need arises.
• See your physician if you are not getting better or you feel the need to.