Exercise and Physical Fitness

Regular exercises will keep you active, help you live for longer and will make you feel much better. As you know, exercises will help everyone maintain a healthy weight.
 
 
Exercising regularly means that you are preventing or delaying yourself from diabetes, heart problems and some types of cancers. The norm is that most adults need at least 30 minutes of exercise a day for at least 5 days per week. Swimming, brisk walking, bicycling, weight training, etc can keep you fit and also can strengthen your body.
 
 
Its a common thing for everyone to get demotivated after sometime, but in order to be motivated you need to find out the right exercise for you. Chose an exercise schedule that is fun for you, make sure you change it slightly every week. Doing what like will always keep you motivated. Another option is, conduct exercises with a friend of yours. This will also increase the level of motivation. Planning a group bike ride or some similar activity is a great option.
 
 
Note: If you have been inactive for sometime, make sure you start off slowly and gradually increase your exercise time and difficulty. for example, start off with some easy exercise and do it only for about 10 minutes. Make it 15 minutes the next day. Gradually increase your timing until it reaches about 30-45 minutes. Along with the time increment, increase the difficulty as well. If you start off big at once, you might end up with injuries.
 
 
Some basic exercises are provided below:
 
 
1. Always warmup/jog for about 5 minutes before you start your exercise session;
 
 
1 minute: Medium intensity jog or walk.
1 minute: Faster, increasing speed or hill climbing to work at a medium-high intensity level.
1 minute: All out walking or running as fast as you can.
2 minutes: Walk or Jog to recover. REPEAT 2-3 times if necessary
 
 
2. Bending or Twisting
 
 
This exercise is good for increasing flexibility of the hamstring and the lower back. Bending and twisting regularly will prevent you from having back aches and other lower body pains in the future, since it prevents your body from becoming stiff and rigid.
 
 
3. Push-up
 
 
This is a great exercise for building strength specially chest, shoulder, triceps. Push-ups is also good for abdominal and lower body muscles.
 
 
4. Plank
 
 
This is also another exercise that builds strength in the core muscles like abdominal muscles, lower back muscles. Should not put strain on your neck while doing this exercise.
 
 
5. Back Extension
 
 
For many people who sit most of the time have weak lower back muscles. Back extensions will strengthen those weak muscles and thereby reducing injuries and soreness. It also strengthens the upper body muscles.
 
 
However, like mentioned before you need to find out the exercise that best suites you. Different people have different intentions. Some people might want to maintain their slim figure but some might to reduce their unwanted fat and weight.
 
 
The newly opened Big Tummy Club.com will help you find a tailor made exercise schedule and plan that is made just for you and your body preferences. You will have to answer some questions and Big Tummy Club will recommend you an exercise program that will help you lose your unwanted fat or maintain you current slim figure. This is a free service offered by Big Tummy Club.com. Therefore take advantage of this service.

 
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If you do not want the help of Big Tummy Club’s customization service and if you want to search for a program by yourself. Big Tummy Club will still guide you to find the program that will best suite you.

 
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