Welcome to another article where we will look at the difference between physical exercise and Physical fitness in the context of a COVID 19 virus world. Hence, the pressures being placed on people due to this are truly appalling. Consequently, decisions are having to be made or enforced on people whether to go back to work or stay in the home. Unfortunately, people need to live do shopping, pay rents, and medical bills. Therefore that requires earning the money to do so. Thus, work is mandatory to maintain lifestyles.
There are two conflicting issues in this scenario. One is where are these jobs with 20+ million total (real number possibly double that figure) jobs lost in April. Noteworthy, as that is more than all the jobs generated in the 9 years since 2019. Secondly, when COVID 19 is still raging around us even if jobs are found, how do we cope physically with their demands.
New York State Governor Andrew Cuomo states that if people want a job there are many available in essential services. Although condescending it is true, however, they are also the most the risk!!. Consequently, the need to be optimally physically fit is fast becoming even more critical than it already is. As a result, to stand the best chance of escaping the risks that enforced work will bring in essential services to enable lifestyle survival. Optimal physical fitness and physical exercise must be pursued now more than ever.
Physical exercise defined
“Physical exercise is the performance of some activity to develop or maintain physical fitness and overall health.
It is often directed toward honing athletic ability or skill.”
Physical fitness defined
“Physical fitness refers to the ability of our body systems to work together efficiently to allow you to be healthy and perform activities of daily living.“
What are the 10 best exercises
Best for chest exercise: The push-up.
A very simple but very effective exercise. The pushup target’s chest, triceps, shoulders and work our back, legs, and core. Fortunately no equipment is needed to do them, all you need is the floor. Your body should be in the form of a rigid plank at the start. Your arms fully extended with shoulders elbows and hands all in line. With your feet no more than 12 inches apart. The closer your feet are together the more difficult the pushup. As a result, this involves more core activation to help with stability. At all times in the movement, the spine is neutral and your body in a straight line from your head to feet. Also, make sure to involve your core and thighs for your hips to remain flat and level.
The Best Exercise for abs: The bicycle maneuver ( bicycle crunch in the UK).
Start by laying flat on your back with your lower back pressed to the ground. Knees are then bent, yoyr feet are to the floor with your hands behind your head. Your core muscles are contracted and your abdomen is drawn in to stabilize your spine. With your hands holding your head, shoulder blades back slowly bring your legs up to a 90-degree angle with your feet off the floor. Slowly start a bicycle peddling motion bringing one knee up towards your armpit with the other straightened out with both higher than your hip level. Rotate your torso so you can make contact with an elbow to the opposite knee as it comes up. Alternate with the same movements with the other leg and aim for 12 – 20 repetitions and 3 sets.
The Best Exercise for glutes: The squat.
The glutes are a combined muscle group known as the posterior chain which generates more force than any other body movement. As a result, there are many ways to do squats as there are to exercise glutes. No equipment aids are required. Squat down, knees going to the side, and hips back. Do so again until your hips are lower than our knees. Squat up with knees out and chest up. Stand with your hips and knees locked. Do 5-10 repeats.
The Best Exercise for the back: Pull-up.
The pull up involves pulling your weight up a fixed bar above you until your chin is above the bar. This is difficult and three levels are beginner, intermediate and expert degrees of proficiency. If you are just learning to do these do them three times per week. Static Hold: Stand up on a box beneath the pull-up bar and jump off the box to the top position on the bar. Hold this position as long as you possibly can squeezing your back muscles. The aim here is to achieve three 20 second holds.
Negative Pull Up: Stand on a box under the pull-up bar jump and hold on to the bar only this time lower yourself down slowly for 5 seconds. Do three sets of 5 like this.
Inverted Row: Grab at the pull-up bar and lean back so your torso is almost parallel with the floor. Pull elbows backward to return to start position. That’s one representation. Do 3 sets of 15. This doesn’t seem like a pull-up variation however it is helping to build the horizontal pull up the strength needed as a base for pull-ups.
The Best Exercise for upper arms: Triceps dips.
Triceps are the muscles that run along the backside of our upper arms from our elbows to our shoulders. Triceps dips are an easy way to tone these muscles. This exercise does not require too much equipment only a bench and if you don’t have that you can use the ground.
Position your hands shoulder-width apart on a secured bench or a stable chair. Slide-out butt off the bench with your legs extended out in front of you. Straighten your arms maintaining a little bend in your elbow keeping the tension on the triceps and off your elbow joints.
Slowly bend your elbows lowering out toward the floor until your elbows are about a 90-degree angle. Keep your back close to the bench behind you. Once you reach the bottom of the movement, start to straighten your elbows returning to the starting position. This completes one full movement. Keeping your shoulders down while lowering and raising your body. Bending your legs during the movement can present a modification to the exercise. Aim to do 20 full movements and two or three sets of them in the week
The Best Exercise for hamstrings: Swiss ball hamstring curl.
Swiss ball hamstring curl is a fitness ball and calisthenics exercise that target’s the hamstrings primarily. Also, to a lesser extent it target’s the glutes, abs, and lower back.
Lie back with your back flat on the floor with your heels resting on the swiss ball. Your arms are also flat on the floor in line with our shoulders which helps with stability. Raise your hips keeping your torso inline between your knees and shoulders.
Start the hamstrung curl by rolling the ball to your butt and your feet are flat on the ball. With your knees pointing towards the ceiling. Reverse the whole movement back to starting position. This completes one movement. Do 8 complete movements in 4 sets per week.
The Best Exercise for thighs: The lunge.
The are many varieties of the lunge. They all mainly target our legs and additional benefit to quads, glutes, and calves. Furthermore, they can help builds stability in our back and core. Also strengthen around key joints like the knees, hips, ankles, and give foot strength to improve balance and stability.
Start by standing with feet hip-width apart. Then step forward with one foot with chest out and shoulders squared to your hips. Get both knees to bend with your back knee hovering close to the floor (adjust the length of stride as needed) Keep out the front knee in line with your middle toe. Do not relax the back leg till the bottom of the move.
Reverse the movement by pressing through your heel and step your front foot back to starting position Complete the desired number of full movement and repeat on the opposite side.
Best for waist: The side bridge.
The side bridge is a good exercise for training trunk stabilization and the abdominals. It helps improve forward transmission from the lower to the upper body. Moreover, it reduces the risk of back injuries and improves posture. Stiffen your core and make a straight line from your feet, hips to your shoulders to maintain a neutral spine. Hold for an allotted time and do the same on the opposite arm and side and repeat alternatively.
The lateral shoulder raise
The side lateral raise is a shoulder activity that target’s deltoid muscles. The deltoid muscles consist of three separate points of origin (referred to as the heads) each with its group of muscle fibers. These that merge before they insert on the upper arm bone (the humerus)
The side lateral raise is a shoulder strengthening movement. When performed regularly it helps you develop stronger and broader shoulders. You need a light pair of dumbbells and shoulder flexibility. Also, arm strength to lift the weights out and away from your body until a T shape is formed at your shoulders.
Lateral raises are incorporated into upper strength body routines and performed after compound exercises such as shoulder press, pull-ups, and push-ups which complement the dumbbell front raise.
The single-leg squat
The single-leg squat is an effective way to tone the legs and glutes and also strengthening the core muscles and increase flexibility. Hence it is a very efficient exercise for both toning and strengthening the legs for running. The muscles in the legs that it acts on are the hamstrings, the hips, quadriceps, glutes, and calves. It requires no equipment and is an effective core workout as it demands much, as support and posture.
Start by standing on one leg with your foot pointing straight ahead with your knee on the other leg slightly bent. Keep your hands extended out for balance. roll your shoulder blades back and your back straight. Your weight is centered over the ball of your foot. The upper body is kept erect with your head facing forward. Raise the non-supporting foot off the floor slightly. Lower to a squat position while keeping the knee of the supporting leg centered over the ball of your foot. Start with shallow squats and work your way of getting closer to the ground. Repeat for 10 squats on each leg for three sets.
What are the 4 types of physical activity
The four types of physical activity are aerobic, muscle strengthening, bone strengthening, and stretching.
What are aerobic exercises examples
Low impact aerobic exercises include.
Using an elliptical trainer
Higher Impact aerobic exercise include:
Performing high impact routines or step aerobic steps
What are the muscle-strengthening exercises examples:
Working with resistance bands
Heavy gardening such as digging and shoveling
Push-ups, sit-ups, and squats.
Ways to strengthen bones
30 minutes of exercise each day
Eat a balanced diet
Make sure your body gets all the calcium and vitamin C it needs
Avoid salty foods and caffeinated beverages
Get a bone density scan
Stretching exercises examples
Shoulder and Triceps Stretch
Abdominal and lower back muscles
What are the two types of physical fitness
Physical fitness is classified into two types. Hence Health-related physical fitness and Performance-related physical fitness.
Physical fitness is important to the overall fitness of the human body irrelevant of age.
Health-related physical fitness is the fitness factor responsible for the healthy upkeep of the body. These fitness factors contribute towards the physical strength of the body powered by the muscles, the flexibility of the body, immunization, and functioning of the many organs and the proper operation of the body.
Performance-related physical fitness relates to the fitness factors responsible for the performance of any kind of action be it walking, running, or even sitting. This fitness is defined by the general coordination of movement by the body. The speed of performing any action, the power and agility to act, and for balance be maintained. Consequently includes the time taken to respond to stimuli.
How can I make my lungs stronger
Out of necessity, we need to live and maintain our lifestyles. However, we, do so in a world where COVID 19 is still raging. It appears we are caught between a rock and a hard place. Consequently, we need to do all that we can to be optimally fit, active, and maintain our organs to function as best as they can. As an example, the lungs have been chosen as the most useful example. However, we need to consider how to make all ou organs stronger. As we are requested to go out of lockdown into to work.
To keep out lungs healthy:
Stop smoking, avoid secondhand smoke or environmental irritants.
Eat foods rich in antioxidants and rich in nutrients.
Exercise daily, which can help out lungs function properly.
Improve out indoor air quality.
Exercises to Increase Lung Capacity
Increasing our lung capacity makes it easier for us to breathe, be able to do rigorous activities. Also, it helps us do sports easier and use the air we breathe more efficiently.
The following are exercises to increase our lung capacity. They include simple breathing techniques and tougher workouts.
- Abdominal Breathing – Lay in a comfortable position on your back, resting one hand on top of your abdomen and the other on your chest. Breathe in slowly and deeply from your midsection (the hand on our abdomen should rise higher than the other one). Exhale slowly and completely through your mouth. Inhale through your nose, holding for around seven seconds, if possible. Slowly breathe out for longer than you inhaled, squeezing out abdominal muscles, in the end, to get rid of excess air. Repeat five times.
- Pushing Out – Stand with an upright posture on flat ground, keeping both knees loose. Bend over the waist while pushing out all the air from your lungs. Slowly return to standing up straight while inhaling. When your lungs are full, hold your breath for 20 seconds. While you’re counting to 20, raise your arms over your head. Relax as you exhale slowly and lower your arms. Repeat four times
- Rib Stretch – Stand upright and exhale all the air out of your lungs. Breathe in slowly and allow your lungs to fill to maximum capacity. Hold the air in for 20 seconds, if possible. While you are counting, place your hands on our hips – thumbs facing forward and pinkies toward the back. Relax and exhale slowly. Repeat three times.
- Learn to play a wind instrument or to sing – As a result, both give our lungs a regular workout and help you learn to control breathing
- Exercise in water – Exercising in the water adds an element of resistance to our workouts, making our body work harder to supply oxygen and giving our lungs a good workout.
- Cardio exercise – 30-minute cardio sessions that include short bursts of intensity yield optimal results. Many forms of cardio exercise can be modified to align with our fitness level physically.
- Higher elevation – There is less oxygen the high elevation, making out lungs work harder. Working out in higher elevation can be a great way to increase our lung capacity, but should be done with caution and is generally for those with an already high fitness level.
Note: These activities may not be suitable for you. Always check with a doctor that you are fit enough to do them.
We have looked at the difference between physical exercise and physical fitness as we go back to work in an environment that is still not free of the virus COVID 19. Also, to date, there is no vaccine developed. It is essential therefore that we appreciate the difference between the two and do our very best to ensure to do both exercises and look after ourselves in our daily lives as best as we can.
We need to be optimally fit by doing daily exercise, similarly, making sure that we are active in our daily lives, and eating healthy foods. Thus, failure to do this will make us more at risk in the environment we are having to go out into. Please feel free to contact me if you require any further information or clarification my contact details are provided above. Also please leave a comment in the box below letting others what your views are, engage and start a conversation. Until the next time please stay safe and take care out there. Wishing you all the best.
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