Seven finest exercises for you and me

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SEVEN FINEST EXERCISES FOR

 YOU AND ME 😇                                             

                                                                   By J. Adil 

 😢 LET YOUR FAT CRY 😢    

                   

"CONQUER FROM WITHIN"

 

 Exercise not only changes your body. It changes your mind, your attitude and your mood. (Pinterest)

 You never realize how long a minute is until you exercise.

                                   Most certainly, you are excited to discover my best exercises to be revealed.         

I wish to introduce you to my thrice a week routine of exercises which keeps me fit and helps me to breath well and maintains me in a good posture and a healthy form.

 

Start your exercise with stretching or aerobics and end with the same!

1.) Streching exercise at the bigining; Arms and legs stretching for at least 7 minutes.

 

 Benefits; Stretching improves posture, range of motion and decreases back pain and provides you with an effective cardio warm-up and cool-down preparing and protecting your muscles in different ways.

 

 

 Besides, taking 5 to 10 minutes to stretch before and after your workout can give you the energy to exercise longer and recover properly afterwards.

 

 

 

2.) Cross trainer for 30 minutes at moderate speed burning at about 200 calories.

(Try 5-10 minutes on a low resistance first, gradually building up to 30 minutes.)

 

 

 Benefits; Due to its high-calorie burn ability, it can help you lose body fat and tone up your muscle in a shorter amount of time.

 

 

 

Elliptical machines provide low-impact aerobic activity, that‘s why they can be a good alternative to running or jogging for someone who has joint pain or arthritis.

Studies show low-impact cardio workouts can increase blood flow to knee cartilage and strengthen the muscles around the knee keeping your joints healthy.

3.) 20 Dumble - pushups in 15 minutes with a short interval.

 

   Benefits; According to Healthline; Pushups are considered one of the best all-around exercises.

They work muscles in your upper body and core while increasing your metabolic rate. You can still do pushups with shoulder arthritis.

Even weight lifting helps arthritis and eases joint pain and stiffness.

 

According to a recent research analysis published in the journal, Rheumatology suggests that strengthening the muscle groups around affected joints improved function and eased the pain in people with osteoarthritis.

 

4.) 30 Sit-ups or crunches for 15 minutes (nonstop or with a break).

 

 

 Benefits; Both crunches and situps are common abdominal exercise for developing core strength.

 

 

 

Crunches isolate the muscles in your abdomen, sit-ups target multiple muscle groups including the hip flexors and muscle in your lower leg. Better balance and stability, increased flexibility, diaphragm strengthening and reduces the risk of back pain injury.

5.) 30 Back-workout exercise; lying with hands under your stomach lifting your face, chest, thighs and legs for a few seconds each time (non- stop or with a break) for 10 minutes.

 

 

 Benifits; exercises. According to „The Nest“ (woman.thenest.com) Most exercises that are performed while lying on your stomach are considered core exercises.

 

 

 

 It means that, although they will isolate the muscles of the lower back, they will also strengthen the opposing muscles – the abdominals. Over time, you‘ll see and feel a difference in ab strength.

6.) 5 to 7 minutes of deep breathing exercise;

 

Sitting relaxed in a comfortable position with closed eyes and focusing your attention on your breath, the inhale and exhale. As reported by (mindful.org).

 

A deep inhale through your nostrils for 3 seconds, hold your breath for 2 seconds and a long exhale through your mouth (4 seconds). 

 

 

Benefits; Regular breathing exercise will help you overcome your stress, anxiety and negative emotions, reducing your temper and sharpening your concentration. It also increases oxygen in blood and keeps the lungs strong. Breathing exercises keeps mind and body calm. 

 

7.) Stretching or aerobics exercise at the end; Arms and legs stretching for at least 7 minutes again.

 

 Stretching exercise will Cool-down relaxing and protecting your muscles in different ways gaining flexibility.

 

 

 

 

 The total time taken for the seven of my exercises is hardly 90 minutes which I do three times a week to keep myself fit and lively.

You can perform these exercises or other exercises according to your health conditions.

 

CONCLUSION

The bottom line is exercise helps you lose weight, lower the risk of diseases including obesity, diabetes and high blood pressure etc. Regular exercise promotes better sleep, better digestion and helps your cardiovascular system work more efficiently.

Sweating for you while exercising is good because sweat glands help our skin filter toxins out of the body and improve our immune system.

And we sent down in the Quran such things that have healing and mercy for the belivers. (QURAN al-Isra, 17:82)There issues from within the bodies of the bee a drink of varying colors wherein is healing for mankind. (QURAN an-Nahl, 16:69)And when I am ill, it is (God) who cures me. (QURAN Ash-Shu'ara, 26:80)

Heal me, O Lord, and I will be healed; save me I will be saved , for you are the one I praise. (BIBLE Jeremiah 17;14)  See now that I myself am he! There is no God besides me. I put to death and I bring to life, I have wounded and I will heal, and no one can deliver out of my hand. (BIBLE Deuteronomy 32:29)

 

 In my opinion, any exercise of sweating is better for your health as long as your health conditions permits. A balanced diet with fruits and vegetables reducing fats and oils, proper intake of water with regular intervals and fresh air for your lungs, heart, brain, blood and all the organs of your body will keep the doctors away.

 Besides that, a good laugh, a good sleep with little stress, fewer worries with no anger will bring a feather in your cap.

 

 

Disclaimer: The contents expressed in this article or blog are author´s personal views only and are at the sole discretion of the reader to agree or disagree and in no way constitute any direct or indirect obligation of the author in the way it perceived or practised. The author strongly recommends readers to disregard any part of the content deemed to interfere with the reader´s well being.

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