Exercise can be fun as well as good for your body—and also great for mental health. Learn how you can incorporate more movement into your daily life, find the right fitness plan for yourself, and enjoy yourself while you are at it.

Being physically active can ease you of depression, relieve stress and anxiety, enhance your self-esteem, and improve your whole outlook. And you don’t have to spend long, boring hours in the gym to reap these benefits. Whatever your age may be, health limitations, or fitness levels, you can develop a desired exercise program that’s fun and rewarding and also fits your life.

Regular physical activity can be one of the essential things you can do for your health. It can help you

Control your weight

  • Lower your risk of having cancer

  • Lower your risk of having heart disease

  • Strengthen your body, bones, and muscles

  • Improve your mental health and mood

  • Lower your risk of having type 2 diabetes and metabolic syndrome

  • Improve and increase your ability to do daily activities and prevent falls, if you're an older adult and in old age

  • Increase your chances of living longer

Fitting regular exercise initially into your daily schedule may seem a bit difficult at first. But even ten minutes at a time is fine. The key here is to find the right exercise for yourself. It should be fun and should well match your abilities.

Types of exercise

There are two types of exercises—cardiovascular (aerobic) exercise and strength training. So a mix of both is best.

In addition to these exercises, your every workout should include exercises to promote and increase flexibility. This means careful stretching of your muscles and joints. Some exercise programs, like Pilates and yoga, are specifically designed to improve flexibility.

All strength training and also some cardiovascular exercise are weight bearing. Which means that, during exercise, your body is supposed to support your weight against gravity. This promotes/increase bone density and protects against osteoporosis.

Cardiovascular Exercise 

Cardiovascular exercise helps and causes your heart and lungs to work harder so as to build fitness. Improving the fitness of your heart and lungs helps to increase your body’s ability to use oxygen. It also burns calories, which helps you lose weight.

Cardiovascular exercise also helps you to build endurance. The more endurance you have, then the longer you can exercise.

Examples of cardiovascular exercise are as below:

  • Swimming

  • Bicycling

  • Running

  • Walking

  • Aerobic activities

  • Cross-country skiing

  • Aerobic activities

Strength Training

Strength training, also known as resistance training, helps to build muscle and slows bone loss. Exerting force on muscles and bones helps to strengthen them. As you build your muscle, your body will become much more toned. So more the muscle you have, the better can your body burn the calories. Examples of strength training include:

  • Lifting weights

  • Using resistance bands

  • Using weight machines

  • Squats

  • Sit-ups

  • Push-ups

  • Leg lifts

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