Manage your life better with exercise. The benefits of regular exercise can prevent chronic diseases; improve your self-confidence and self-esteem.

Exercise is the effort to improve the physical condition of the body through systematic physical activity. The perception that physical activity helps preserve health goes back to antiquity, while the scientific validity enshrined in recent decades.

The sport is necessary for maintaining good condition and fitness. At the same time it makes the body less prone to many diseases, and also it can help improve mental health due to the entertainment and extraction that offers.

Statistics from research institutes studies documenting the views of cardiologists, epidemiologists and Psychiatrists that those who do regular exercise are less likely to present heart disease, cancer and mental illness (eg depression). Recently it has been established that the exercise in conjunction with careful diet prevents the onset of diabetes.

Sports are one of the best and most effective ways that can be used to take advantage of the benefits of exercise. For the selection of the sport with which to engage, decisive factors are the age and health of the person concerned and therefore the opinion of the treating physician, especially for people over 40 years is a must. The perception that physical exercise is a decisive role in maintaining health is not new. In recent years it has become commonly accepted that the benefits of sport are so many, so few would be those who will be challenged.Today is scientifically documented that sport is also an important factor contributing to the mental balance and that physical activity is associated with mental health.  In recent years it has established the idea that sport has in some patients suffering from depression the same beneficial effects as psychotherapy. 

How to choose a sport for physical exercise?

 The sport is necessary for maintaining good condition and fitness.  At the same time it makes the body less prone to many diseases, and also it can help improve mental health due to the entertainment and extraction that offers.

 The daily life offers more opportunities for sport than anyone imagines.  We can use the stairs more often than the elevator.  We can go to work by bicycle rather than by car.  We can take five minutes break and do some stretching while seated.

CAUTION: If someone is over 40 years and has not being exercising for some time should consult your doctor before engaging in some form of sport or activity.  

When choosing a sport or exercise you should make sure that you choose something you like and find entertaining. A full exercise programme should include aerobic exercises such as joking and bicycle and exercises for the muscles and exercises for improving flexibility.

1. Aerobic Exercises

When we say aerobic exercises we mean any type of exercise that can utilize our cardiorespiratory system. This means that the pulmonary airing is increasing as well as the heart bit rate and metabolism in muscular cells.  Aerobic exercises are recommended in every age, even for people who until now had no contact with sports. 

The benefits of aerobic exercises start with maintaining a good condition for the heart, circulatory respiratory and nervous system.  Aerobic exercises can float the muscles and help in retaining flexibility and avoid obesity, as the body burns the unneeded fat. 

It is generally acceptable that aerobic exercises and activities is the best prevention tool for diseases such as heart attacks, arteriosclerosis, hypertension or obesity, discomfort in the digestive system and even mental burdens.  But apart from the support of health aerobic exercises can also be first-class entertainment.  The variety of exercises makes them suitable for all tastes, seasons and weather conditions. The main aerobic exercises are walking, joking, cycling, swimming and some gymnastics programs accompanied by music, such as aerobics. 

2. Walking

The walking apart from a physical human activity is also one of the best forms of exercise and despite the spread of jogging the recent years, walking is more and more recommended by doctors.  It is the ideal exercise for those who start with aerobic exercises.  It reinforces the functioning of the heart and circulatory system and protects the muscle, the links and joints. 

The main Benefits of Walking are:

Help in the maintenance of bodily weight in physiologic levels.
It stimulates the operation of organism.
It perceptibly improves the cardiovascular and respiratory operation. 
It contributes in the control of arterial pressure. 
Help in the maintenance of good mental situation of mainly old individuals. 
It constitutes the most natural and effective method for those who they avoid the gyms and the exigent sports. 

Tips for a better walk

• Wear light and comfortable clothes and athletic shoes. If you have problems with your feet you can get some foot detox advice. 
• Keep the body and the head standing - move your hands in the rhythm of marching.
• Prefer the asphalt, the earth or the grass - not the cement so that you avoid the intense vibrations
• Always have with you a Bootle of water to be refreshed when feeling thirsty.

3. Jogging

The jogging is a natural way for movement.  It can be done by anyone without special technical knowledge, and offers many variations.  We can run fast or slow, alone or in a group.  We have to do as much as possible jogging twice a week.  At the beginning we do jogging for a couple of times and then relax for a period of two days so as not to unnecessarily exhaust our legs and spine.  When jogging we should keep the pace we want to feel pleasantly without feeling drained.  We start slowly with short breaks and we increase the time and pace gradually over time.  Always wear gym shoes that absorb the vibrations and avoid slipping.  Do jogging if possible in parks so as to avoid major traffic routes.

4. Cycling

With cycling physical effort (exercise) is shared in the best way to the various body parts.  The sitting in the saddle favours the spine and joints.  For this reason cycling is easier for obese people than the jogging.  Static bicycles in Gyms also offer a good form of exercise. 

TIPS: Use shoes suitable for cycling that can apply well in the bicycle pedals.  For long journeys during the winter use a waterproof jacket and during and summer make sure that you use sun protection creams.  Wear sport clothes with bright colours in order to be distinguished from car drivers.  You can do cycling as often as you want.  It is recommended two times a week with an interim break of two days. 

5. Swimming 

Swimming is one of the most attractive and entertainment sport thanks to the different sense the water gives to the body.  The buoyancy of water relieves in a large percentage the spine, joints and the links from the body weight they should support and thus relaxes the muscles.  Alongside the influence of cold water promotes tissue blood flow and stimulates the heart and circulatory. 

6. Dance

 Dance combines the best way to exercise with entertainment, because it reflects the inherent tendency of humans to follow the movements of the rhythm of music.  The recipe is simple: even at home we can move in a rhythm track, improvising various simple exercises or dancing normally.  For more systematic engagement there are gyms that offer different variations of aerobics. 

When to do exercises?

Every morning after sleep, the body is rigid and cumbersome.  Only after several minutes of movements can the body regain its natural flexibility and can respond to the needs of everyday life.  The incomplete or unilateral move but during the day has resulted not fall completely morning stiffness.  It is not something that depends on the age and can be avoided with the so-called flexibility exercises.  (Stretching).  O j flexibility exercises when performed properly, offer only advantages.  We can start at any age.  This will maintain the flexibility of our muscles and avoid the consequences of everyday fatigue.

Example of simple exercises you can do daily

• Certain useful advices for increase of level of natural activity in the house, in the work and in the free time.
• In the house: - You walk - You make exercises enlargement, gymnastics or bicycle (exercise bikes) of gymnastics while you watch television
• You plant and you look after flowers or vegetables if you have garden
• You deal with the cleanness of house or car
• You play with your children In the work:
• You earlier go down from the underground or the bus a attitude or you park your car one square more far so that you walk the remainder distance
• You replace a break for coffee, with one fast 10 minute walk
• You make bicycle or walk or run
• You marinely make sport or aerobic exercises in water
• You begin courses of dance, yoga (yoga pants) or martial arts
• You begin gymnastics (aerobic)
• You play basket, football, golf or [tennis]
• You make sport of mountain as ski
• You can also try Pilates. Visit pilates techniques for more information.

Summary of the benefits of Exercise:

Reduce the risk of premature death
Reduce the risk of developing and/or dying from heart disease
Reduce high blood pressure or the risk of developing high blood pressure
Reduce high cholesterol or the risk of developing high cholesterol
Reduce the risk of developing colon cancer and breast cancer
Reduce the risk of developing diabetes
Reduce or maintain body weight or body fat
Build and maintain healthy muscles, bones, and joints
Reduce depression and anxiety
Improve psychological well-being
Enhanced work, recreation, and sport performance