Daily exercise is possible with these 3 types of exercise

According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity physical activity each week. Although it may seem like a lot of time, you can get around starting each day by dividing the time into short sessions so you don't have to worry about losing the benefits of exercise. So, for those of you who are just planning to start an exercise routine, or for those of you who want to maintain their exercise routine, some of the types of exercise in this article might be an option to do every day.

Exercise every day is not impossible, you know!

To start exercising every day, you really don't need extravagant plans. Basically, there are three types of exercise that you can do every day to keep your body fit. You just do …

1. Cardio

cardio is the most common form of exercise to help you lose weight because it is very effective in burning fat. In fact, studies have found that the higher the cardio intensity you do, the more calories you burn.

Cardio exercise serves to strengthen the heart muscle. When your heart muscle is strong, your blood vessels can flow more and faster blood so that more oxygen can flow to the muscle cells. This is what allows cells to burn more fat during exercise and at rest.

There are many choices of cardio exercises that you can try, for example swimming, brisk walking, jogging, aerobics, cycling, kick boxing, or just going up and down the stairs. In essence, whether it is low or high impact, all types of cardio have one goal in common: to get you moving every day. Do cardio exercise at least 3 times a week with an intense exercise time of 30-45 minutes per session.

2. Strength training

Strength training isn't just for bodybuilders. The reason is, this one exercise is also important for everyone of all ages.

Strength training functions to build and tone muscles so that they can support your daily activities. Some strength training options that you can do at home include, sit-ups, push-ups, pull-ups, squats, and lunges. Not only that, lifting weights using dumbbells or dumbbells can also be another option from strength training.

Strength training should be done gradually so that your body can adapt optimally. Do this exercise twice a week with a gap of at least two days before you do strength training again. Before starting this training session, warm up for 5 to 10 minutes to avoid the risk of injury.

3.Flexibility exercises (flexibility)

In addition to the two exercises already mentioned above, flexibility training should ideally be incorporated into your daily exercise routine.

Flexibility, aka body flexibility, is an important part of maintaining body fitness so that it continues to function optimally. A flexible body can also help you prevent injury, and even act as a protective shield against many troublesome conditions, such as arthritis and other serious ailments.

Flexibility exercises are carried out so that the joint muscles are not stiff and can move freely without significant interference. Usually, flexibility exercises are done as you perform stretching (stretching) after exercise, be it cardio or strength.

Stretching movements can be done statically or dynamically. Static stretching focuses more on holding the muscles until they are contracted close to their range for 10 - 20 seconds. While dynamic stretching is done with repetitive movements. Static stretching will be more effective in relaxing muscles, whereas dynamic stretching helps muscles flexibility in doing movements.