Exercise is any physical activity that improves or at least maintains general physical health and well being and fitness. For the most part, exercise can be done in the comfort of one’s home, but some may prefer a certain type of activity to increase their overall health. If you do choose to exercise outside or in an area that is gym-based, it is important to follow all of the safety precautions outlined by your doctor or local gym. In this guide, I will explain some of the most common exercises, and I will give you examples of how to do them safely and effectively!
One common form of exercise, and one study found that nearly everyone can benefit from engaging in this type of activity at least three times a week, is exercise that improves sleep quality. This type of activity can include walking, bicycling, stair climbing, and swimming. The one caveat to this activity is that it is important to engage in this three times a week for best results. In one study found that a group that did thirty minutes of exercise three times a week enjoyed significantly better sleep quality than a group that did the same activity but participated in one hour of exercise at the same time.
Another common type of exercise that benefits sleep quality is physical activity that increases muscle stamina and strength. Some examples of these activities are weight lifting, which improves strength, and aerobics, which helps to improve your endurance. Exercise also improves your flexibility, which can benefit your work performance as well as your sleep. This type of activity is especially important for those who are aging, as flexibility decreases with age, but this benefit is only realized if you participate in at least three hours of daily aerobic exercise. Finally, stretching is another important component of an effective exercise program, as it helps to elongate muscles and range of motion, which can decrease joint pain. Many individuals who suffer from arthritis, muscle spasms, and other ailments benefit from stretching for both its relaxation qualities and its ability to provide symptom relief.