What are the best moves to exercise?

Today I share some basic moves to do any kind of exercise correctly


CORE EXERCISES

1. Plank

2. Crunches

3. Full abdominal workout

4. Abdominal fat loss workout

5. Lower ab workout

LOWER BODY EXERCISES

1. High Kick

2. Squat

3.  Lunge

UPPER BODY WORKOUT

1. Push Up

FULL BODY WORKOUT

1. Jumping Jack

2. Mountain Climber

Exercise

Do you know exercise causes muscle to release a peptide called musclin , that builds the muscle's capacity for energy production and increases physical endurance, allowing for longer and more intense exercise.

Physical activity leads to the release of neurotransmitters- Endorphins . This leads to a feeling of euphoria, modulation of appetite, an enhancement of immune response and  helps combat the negative effects of stress.

Which is your favourite form of activity ?

What is Physical exercise?

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health or wellness. It is performed for various reasons. These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment.
Exercises are generally grouped into three types depending on the overall effect they have on the human body:
Flexibility exercises, such as stretching, improves the range of motion of Muscles and joints
Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength
By making your goal “FITNESS”, you will automatically incorporate exercise in it. This is because exercise is required to improve your:
Cardiovascular healthFlexibilityStrengthStaminaLung capacityAgility and balanceSpeedPowerAccuracy and coordinationSeems like a long list, but guess what? Mostly any from of exercise that you choose will help you develop all of the above, though there will be some sports and exercises that focus more on a couple of them, depending on the usage and requirement of that part.
Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.
Exercise also reduces the levels of cortisol. Cortisol is a stress hormone that builds fat in the abdominal region, making weight loss difficult. Cortisol causes many health problems, both physical and mental.
Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. 

What are the dos and donts of running?

DONT RUN DAILY

do n donts for running
by Daniel liberman
1 dont overstride
2 do land on flat foot ( land on ball of foot n not on heel of foot)
3 do run vertically dont lean forward
4 don't thump
5 do ease ito it
listen to pain

What are social exercises?

SOCIAL EXERCISE
Play a Sport: Joining a team sport is a great way to meet people and bond with them. Team sports lead to great stories and social interaction. From bowling to basketball, a team sport will have you meet and working together with 10 or more other people. Team sports also will have you committing to a whole season of exercise and physical activity. Pick a sport that’s right for you and find yourself a team to play for.
Find a friend: Exercising with another person can help motivate you and make your workouts more interesting. Find someone who is dependable and you like to be with to go to the gym together, run on weekends with.
Exercise for Charity: You’ll meet hundreds of people, get some exercise and raise some money for a good cause. Once you get into the world of charity fundraisers, you’ll be amazed how many people you meet.
Join a Class: Group fitness classes are also a great way to meet people and add a social element to your workout. Find a class that you enjoy, and show up a little early. Ask questions of the people there and get advice on how to do some of the exercises. You’ll be looking forward to your exchanges with other classmates and with the instructor.

What are some NEAT exercises?

Build steps:
Find creative ways to increase steps every day. You can easily add movement to almost every daily activity. Park at the far end of the parking lot or get off the subway or bus a stop early. Each week, try to increase your daily step count by 1,000 steps, with a goal of reaching at least 10,000 steps per day. Friendly step-count competitions with co-workers can also be surprisingly fun, and are a great way to promote increased physical activity within the office environment.
Take the Stairs:
This one is obvious. Avoid elevators; it doesn’t save any time only deprive people of physical activity. You don’t have to walk up twenty flights of stairs to make this worthwhile – try to walk up at least one flight, and down at least two, and build up to more flights as you feel up to it. If you have to go further than you can walk comfortably, take the elevator the rest of the way.
Active Transportation:
Walk or bike to work and when performing tasks whenever possible. If that is not an option, consider taking public transportation, which almost always involves a short walk at both ends of the trip. And if you absolutely have to drive, park as far from the door as possible. It might only add 5 minutes of walking to your day, but that’s 5 minutes you wouldn’t get otherwise.
Have “Walk” Meetings:
These types of meeting are becoming increasingly popular at workplace. Think of all the times that you need to have a 5-10 minute chat with another co-worker or superior. Instead of doing it at your desk talk while casually strolling down the hall. This is another great way to accumulate activity without even noticing its happening.
Walk during Your Lunch Break:
Ten or twenty minute walk on a daily basis can add up over time, and you’ll almost certainly feel better than if you spent your whole break sitting at your desk.
Pace more:
You probably try to avoid these moves to keep from looking irritable or nervous, but they’re easy exercises. Pacing rather than standing still and fidgeting rather than sitting still will burn more calories and are prime examples of NEAT in action. “Use talking on the phone as a cue to stand up and start pacing or just shifting your weight from one foot to the other. Stand up and stretch every time you hit ‘send’ on an e-mail.”
Dance While You Clean:
Cleaning is one at-home exercise that we all have to do — you may not like it, but it’s NEAT at its finest. “A good inspirational tune can add some extra pep to your step as you vacuum, iron, and tidy up around the apartment or house,”. “The music, along with the joy dancing freely generally brings, can cause the brain to signal the release of serotonin, creating emotional benefits.
Carry Your Groceries:
Combine strength training and errands on your next trip to the store: If you live within walking distance of your market, see whether you can carry groceries in your arms rather than a cart. If you have to drive, turn unloading the car into an at-home exercise, and add a few bicep curls every time you lift a bag out of the trunk.
Take Advantage of Sitting:
NEAT at-home exercises done while you’re sitting can provide you with some great strength training exercise for beginners. “Raising one’s heels while seated is an excellent option for working out the muscles in the lower leg,” “Place a large book on the knees while raising the heels to provide more resistance.
Have a Ball:
Sitting on a stability ball as often as possible for a great NEAT at-work and at-home exercise can help build strength. “Sitting on the ball forces you to balance yourself so you are constantly using your core muscles. “Along with strengthening the core, the ball gives an opportunity to gently bounce and move during the day so you can burn more calories just sitting at your desk. If you can’t sit on a ball at work, try it at home while watching television, eating dinner, playing video games, doing laundry, or reading. Any time you can be sitting, you can be sitting on the ball!”

What are NEAT exercises?

For decades, we have been told of the benefits of physical activity, and with good reason – regardless of body weight, people who exercise live longer, healthier lives than people who don’t exercise. In the past, the focus has been on performing structured sessions of moderate or vigorous exercise (e.g. 30-60 minutes of aerobic exercise on a bike or treadmill). While intense physical activity has a tremendous health impact, a growing body of evidence suggests that accumulating short bouts of low-intensity physical activity throughout the day can also have substantial health benefits, which may even rival those associated with more vigorous sessions. This low-intensity physical activity is known as non-exercise activity thermogenesis, or NEAT. NEAT includes all those activities that render us vibrant, unique and independent beings such as dancing, going to work or school, playing the guitar, swimming or walking in the modern Mall. Some people would be skeptical about activities like gardening or mall walking and their measurable impact on health. Fortunately, the body doesn’t care whether those activities are exercise.