Fitness Tips
Swimming: Many people prefer swimming to running, perhaps because it has a more pleasant and social flavor than its aerobic cousin, jogging. It’s an excellent cardiovascular exercise as it moves almost every major muscle group in the body. It is ideal for people who are extremely overweight, since it is an exercise that does not support weight. Due to the buoyancy of the water, you do not put stress on any part of your body. Once you have reduced your weight, you can start jogging if you wish. Swimming is also recommended for those who suffer from arthritis as it prevents the joints from jarring.
It is a perfect aerobic exercise and is also recommended for hypertensive patients as it lowers blood pressure. The only drawbacks are that you might be afraid of the water or too shy to appear in public in a bathing suit. Also, you may not be able to easily access a pool. And if so, you have to put up with that weekend crowd, especially the kids who really enjoy jumping in and out of the pool like playful tadpoles! Which means you can’t get your steady dose of aerobic swimming. But, despite such disadvantages, it is an excellent option.
Cycling: As an aerobic exercise for the internal organs, it is as good as jogging or swimming. Cyclists talk about the special joy they feel racing down the shaded lanes. Its advantage is that it can be an alternative vehicle to your sedentary car. Unlike jogging and swimming, however, it doesn’t benefit your upper body, just your hips and legs.
Its downsides are that there aren’t too many smooth, deserted streets for biking. You have to be careful with potholes. Also, one must be careful not to skate during the monsoon months. Of course, the alternative is the exercise bike. If you find it tedious to pedal in your room, you can turn on the TV or pedal to your favorite music. You could even take it to the garden or enclosure if you wish. The stationary cycle has two advantages. Since you’re at home, you can easily check your pulse to make sure you’re in the aerobic zone. Also, like swimming, it can be recommended for people who are extremely overweight or arthritic, as it is another non-weight bearing exercise. But it is avoidable if you have a weak back, as it can aggravate back pain.
Walking: After swimming, walking is the safest exercise of all. In that, it’s a low-impact activity that doesn’t jar your feet, knees, etc. However, we still recommend that you wear thick-soled shoes to avoid even the slightest bumps. And if you like to jog, you should condition your body by walking for the first few weeks, if you’ve never exercised before. If you really want to start jogging, you can try the run-walk method. Jog lightly for a few minutes and slow down to walk if you feel even a little short of breath or have any discomfort.
Doctors recommend walking for most patients, from the obese to those with heart problems. That’s because most of us Indians don’t know how to swim. Its only drawback is that it requires more time to obtain the required aerobic effect. But that’s a small price to pay for good health. The advantage is that you can insert it into your daily routine. For example, you can walk from the train or bus station to your house every afternoon or vice versa in the morning.