Exercise is medicine, the same way food is medicine, says a professor of Exercise Physiology at the Lagos State University, Ojo, Lagos State, Oluwole Akeredolu. The don adds that engaging in regular and intentional exercise can tackle several health problems.
Akeredolu advises that a medical checkup should be done at the start of exercise to check for health issues that must be taken care of. The expert advises beginners to start gradually and determine the extent of exercise and the time it would be done.
“In starting to exercise, you have to think of many things as, what am I exercising for? Is it because I have a disease or because I want to make it my normal lifestyle? There are many exercises to engage in because the body is made of many parts. There are exercises for the arm, trunk, leg, neck, head, it depends on what you want to exercise,” Akeredolu says.
Below are some recommended daily physical activities to engage in.
Walking
Several statistics have reported a global increase in sedentary lifestyles. The effects in the long run can cause obesity, type two diabetes, and cardiovascular diseases among others. Akeredolu advises, “No matter your age and status, walk around your home for an hour every day or take about 10,000 steps in a day. If you can’t walk, you can ride a bicycle, if you can’t ride a bicycle, you can jog, move around, run on a spot, do some push-ups and jump up.”
Swimming
The use of one’s entire body to move through the water is an apt physical activity that helps to build endurance, take off stress, tone muscles and build strength among others. Akeredolu explains, “What happens when you are swimming is that you hold your breath while under the water, this will help your heart and lungs. The use of your arms and legs while swimming also helps to strengthen them.” It is also advisable that those unskilled in the art of swimming should avoid diving into the pool without training or presence of a trainer.
Reducing sitting time
Sokunbi states that there was a need to reduce the time spent in sedentary positions such as sitting and lying down. He adds that such activities are inimical to perfect health. “For those who cannot engage in a daily moderate physical activity for a minimum of 30 minutes in one attempt, they can break it into five minutes daily and consistently build it into their life pattern and still achieve the same benefit. Eventually, they can increase the time from five to 10, 15 minutes and then achieve the 30 minutes daily recommendation,” he states.
Riding bicycle
A 2019 review suggests that cycling reduces the risk of cardiovascular diseases and increases cardiovascular fitness. Cycling improves the function of the lower body, strengthens the leg muscles, builds up muscular endurance, decreases stress levels, improves posture and coordination and limits body fat levels among others. Sokunbi notes that there are two types of bicycle, the mobile ones seen on the streets and the stationary ones that remain in a spot while riding is being done. He recommends biking for a minimum of 30 minutes regularly.
Treadmill
The treadmill is exercise equipment that helps you to walk, jog or run at varying speeds. This provides a straightforward and efficient aerobic workout and it helps to keep fit, burn calories and lose weight. Treadmill walking is recommended for 30 minutes daily.
Running
Sokunbi states that running falls under vigorous intensity exercise. It helps to build strong bones, strengthen muscles, improve cardiovascular fitness and maintain a healthy weight. Running is however not advisable to be done daily. This is because the exercise is vigorous and continuously engaging in it can lead to sore muscles, stress and prolonged fatigue.
Resistance training
Sokunbi notes that resistance training helps to develop muscle strength in different parts of the body. It also helps to improve focus and cognitive function, reduce anxiety and depressive symptoms and develop feelings of wellbeing. Squats, lunges, deadlifts, chin ups/pull ups, lat pulldown, bench presses and push ups are examples of resistance training. Before the start of the exercises, warm-ups with light aerobic exercises are important. Also, since the goal is to keep healthy, the rush to achieve a particular size should be non-existent.
Dancing
“If it becomes regular and has become a part of one’s lifestyle, it is useful to maintain a state of health,” Sokunbi states. A wellness blog states that dancing involves several movements such as jumping, hopping, shaking, shuffling and shimmying. However, this is an intense workout that burns out calories and can get the heart rate up. Dancing helps to boost mood and fitness levels.
