Today’s article fun activities do when bored – swimming, walking, cycling, hearts love them. Appeals to you to try out further activities. To achieve national recommended weekly 150 minutes or 75 minutes of vigorous exercise. Furthermore, they are activities that you can have fun doing. While also helping us to live healthier, happier and more productive lives. For many unable to do the more demanding exercise routines these activities are ideal. It is not easy to arrive at the nationally recommended figures especially when you haven’t exercised for some time. Asking am I too old to start exercising again.
The answer is you are never too old. Any activity even if not meeting 150 minutes initially is better for you than none.
The popularity of activities in the population
How long do I need to swim to get a good workout
A good all-round activity. Swimming benefits help to take the impact stress that is obtained in other activities for example jogging. It builds muscle strength, endurance and cardiovascular fitness. This helps greatly with maintaining a healthy heart and body weight while toning your muscles and offering good lung function. Thus it is so good for you it helps to reduce blood sugar levels. As a result, it makes you live longer by keeping chronic diseases at bay.
Your plan should be to target 30 minutes with active swimming for twenty minutes and rest time for ten minutes. Do this three times a week to start doing as much as you can. Build on this activity until you are doing more and for longer. You will be well on your way to 150 minutes of exercise activity per week.
General Tips For Swimming
- Choose a safe environment – There are many places to swim swimming pools, rivers, lakes and the sea.
- Warm-up – Stretch and exercise your muscles before entering the water.
- Be aware of your limitations – Do not overdo it if you are starting out or returning to exercise regularly.
- Seek your doctors advise – If you haven’t exercised for a long time seek advice from your doctor.
Swimming Provides Other Benefits
- Alleviates Stress – Stress is a major concern and it is critical to reducing it whenever and wherever possible.
- Relaxing – Swimming is a peaceful form of exercise.
- Flexibility – It improves movement in the joints and muscle tendons.
- Balance – Good for coordination and posture.
- Injuries & Conditions – Offers excellent therapy for injuries and conditions.
How does walking help your body
Walking is the least expensive and most beneficial when we are unable or fit enough to take part in more rigorous activity. Its benefits are many and include reduced risk of heart disease and stroke, increased heart and lung fitness. Offers better management of conditions including high cholesterol, high blood pressure (hypertension). Muscular & joint pain and stiffness, diabetes type 2, balance and stronger bones. Only 30 minutes of walking a day will provide these benefits.
Physical exercise can be fun and kind on the body
Physical exercise does not have to be rigorous. Neither does it need to be extended for an overly taxing long period. A recent study three years ago found that even exercise over 75 minutes improved the health of those participating significantly. This is especially useful information for people who are elderly or overweight. Also when starting to get back into physical activity after a long period of inactivity.
Walking is ideal
Walking allows us to do it at any time making for easy scheduling and time management. It can be done at our own pace and tolerance levels. It is also possible to join others both friends and in walking clubs. Not only just on our own around neighbourhoods for those concerned about doing so alone. This was highlighted to me in a comment not too long ago. Regarding the safety of some neighbourhoods and is a legitimate concern in the world we live in.
Walking at a comfortable intensity is better for us
We need to approach walking as we do most things that is with a plan. Most people will use the same amount of energy walking a kilometre as running the same distance. Walking will obviously take longer. Plan to set a distance to walk daily and monitor how long it takes you. Your fitness levels will improve and as they do you will be able to walk longer distances. As you do so the energy levels you expend will also increase.
Fast walking expends more kilojoules than walking slowly only do not overexert so that you are breathless. Pace your walk so that you remain able to speak. This will ensure that your walking is being done safely and in line with your targetted heart rate. It is the ability to do this that brings about the health gains.
As our bodies get used to repetition in the same activity. Increase activity to mix it up so that fitness levels are continuously being improved. This can be achieved through:
- Increasing your walking speed gradually by introducing some quick walking.
- Using hand weights while walking
- Increase your walking distance while walking quickly then slowing down to a more moderate pace.
- Walk for a longer distance
- Walk on inclines in gradient.
Help your efforts by using stairs instead of lifts, get off one stop early and walk home. Walk to shops, work or events whenever possible.
How is cycling good for you
Cycling has many benefits which include prevention of heart attack, various forms of cancer, stroke, arthritis, obesity, diabetes type 2 and depression. It is a low impact exercise that is less harmful to your muscles, joints and muscle tendons. Generally easy to do as everyone learns to ride at an early age. It is very beneficial in riding to work, shop or the local park.
Hence it is easy to combine with everyday activities and eco-friendly while offering physical exercise. Keeping you healthy, happy and productive at the same time. It is definitely one of the ‘fun activities do when bored’.
This activity can be enjoyed by people of all ages and is a relatively inexpensive form of exercise. A billion people use bicycles for recreation, sport, transport and exercise. Thus it is evidently very popular.
Exercise and fitness through cycling for health
For only an investment of 2 – 4 hours a week you will achieve an improvement in your health.
- Good for strength and stamina – Cycling improves muscle strength, stamina and general fitness.
- Low Impact – It causes less strain and injuries than other forms of exercise.
- A full muscle workout – Cycling uses all of the major muscle groups.
- A fun way to exercise – Allows for going outdoors and seeing sights. All at your own pace and convenient to your time.
- As intense as you choose – You can start to cycle with less intensity at first. Especially if recovering from illness or injury. Building up to a more intense workout when you are more able to do so.
- Mode of transport – It is a much healthier mode of transport. Preferable to sitting in a sedentary position as in a car or on a bus or a tram. You are benefiting from physical exercise while getting healthier.
Fun activities do when bored – swimming, walking & cycling, hearts love them, this focuses on additional activities than the previous article for others within our group who are for whatever reason unable to participate in the previously presented set of activities. Here there are very few no matter their age or fitness. Who can not participate in these set of activities to improve their fitness and health. It is very important to realise that physical exercise can be started at any age and over a length of elapsed time. Please remember to take advise from your doctor. If you are not at full fitness or are restarting to exercise after no activity for some time.
Hopefully, this article is useful in presenting further options to consider for your physical exercise and fitness need. Please also feel free to leave your thoughts and views in the comments section below they are always most welcome. Be well, be safe and take care until the next time all the best to you all.
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