HERE IS THE BENEFITS OF THE FOUR BEST EXERCISES

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what  you need to know about exercises 

The body needs stress

The benefits come from how your body adapts to stress. It does so by becoming more efficient, and these efficiencies are what make us healthier


The stress could be lifting weights or pedaling a bicycle, and the adaptation is bigger muscle fibers, a stronger heart.

These affect how we process calories, how we generate mitochondria, how we burn fat, and even how blood flows to the brain, helping memory and cognition as well! Some of these changes happen almost immediately, others kick in over time

^^BUT^^

The key is balancing the size of the stress: too small (lifting a half-pound weight, say), and your body won’t see any need to adapt; too large, and it won’t have a chance to adapt due to injury or exhaustion


1.Aerobic 

Among the recognized benefits of doing regular aerobic exercise are:

  • Improves cardiovascular health.
  • Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease.
  • Lowers blood pressure.
  • Helps regulate blood sugar.
  • Reduces asthma symptoms.
  • Reduces chronic pain.
  • Aids sleep.
  • Regulates weight.
  • Strengthens immune system
  • Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.
  • Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate


2 .walking ... jogging 

Benefits of Walking and Jogging for Exercise Getting Started in a Walking and Jogging Program:

  • Adaptations to Stress Technique.
  • Nutrition and Energy Requirements .
  • Injuriesand Injury Prevention.

Appendix on Flexibility

Walking

Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related 


jogging 

jogging can improve overall health, it is really good for fitness level, weight control, and strength of bones. It can change body composition for the better now, legs and hip muscle will grow stronger with the new body process; it helps strengthen the heart and lungs


can also help you improve your heart health and immune system, reduce insulin resistance, cope with stress and depression, and maintain flexibility as you age.



3.Swimming 

Swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. also swimming good for individuals with arthritis because it's less weight-bearing.

 swimming can also improve your mental state and put you in a better mood. Water aerobics is another option help you burn calories

swimming  health benefits also include protection against cardiovascular disease, diabetes, cancer, neurodegenerative disease, and against age-associated declines in muscle, immune, and cognitive function



4.Yoga,  meditation

By regularly practicing yoga, you control blood pressure, reduce stress, anger and anxiety. Additionally, yoga strengthens core muscles improving dynamic stability of the spine, improving the strength and flexibility of the body.

increased flexibility and muscle strength.

 for good respiration, energy and vitality.

increas  balanced metabolism.

helps lose weight.

cardio health.

athletic performance improvement

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