How to Exercise

Exercise is a great way to get a healthier, stronger body. It can also be a great way to relax and make you happier. It is important to remember, though, that you should always alternate between different types of exercise to ensure that your whole body gets the attention it needs. If you want to get started exercising to improve your quality of life, read below for helpful explanations, tips, and example workout routines for every ability level and lifestyle.

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Part One of 13:
Preparations and Warm UpsEdit

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   Wear the right clothes. You will want to wear clothes that will not restrict your movements or blood flow. Don’t wear clothes which are too tight, especially around your joints. You will also want to wear clothing which is made of a material which breathes well, since you will sweat when doing many forms of exercise. Clothes specifically designed for exercise can easily be found.
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   Wear the right shoes. Just because we call them tennis shoes does not mean they are great athletic shoes. Shoes like Converse have little shock absorbency and can be terrible for your feet and bones. Get shoes which fit comfortably and are designed for the type of activity that you intend to do.
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   Hydrate. Drink lots of water before you exercise. Your body will need the water to help your muscles work and also to help you sweat. If you’re dehydrated before you start, just think about how you’ll feel afterwards!
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   Don’t stretch! Don’t stretch before exercising. Contrary to popular belief, studies have shown that this is not helpful and will not allow you to perform any better. If anything, stretching before exercising will make you worse off: it’s a great way to pull or strain a muscle and hurt yourself!
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   Do warm up exercises. Though researchers cannot agree definitively on whether or not warm ups help you to perform better in exercises, they all agree that warming up certainly won’t hurt.^[1]Warm up before exercising by doing a less intense version of your intended workout for 5-10 minutes. If you plan to run, jog first. If you intend to swim, swim slowly.
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   Check with your doctor.Certain conditions may make it a good idea to check with your doctor before starting an exercise regimen. There are exercises for every health condition^[2], but it’s a good idea to know what to avoid. Exercising should make you feel healthy and good in your own body: not hurt you!

   • If you have diseases or conditions like asthma or lung problems, arthritis, diabetes or liver and kidney problems, or heart disease, definitely talk to your doctor before starting a new exercise regimen.^[3]
   • If you notice certain problems, you will also want to talk to a doctor. These include things like pain or dizziness following physical exertion, shortness of breath after very mild exertion or when at rest, or swelling in the ankles.
   • You may also want to talk to a doctor simply to find out what kind of exercise they recommend for your particular goals and health conditions. You can also consult with a nutritionist and a trainer for more information on exercising and how you can best meet your goals.
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Part Two of 13:
Aerobic ExercisesEdit

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   Understand aerobic exercise.Aerobic exercise is often called a “cardio” workout, since it is designed to increase and improve blood flow. These types of exercises are of a lower intensity but last for longer periods of time.
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   Climb stairs. Climbing stairs is a great way to get your heart rate up. You can climb actual stairs or you can use a stair machine at a gym. Climbing stairs improves your leg muscles as well as your butt. Be careful if using actual stairs, however, as you do not want to fall and get seriously injured. 
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   Jump rope. This is not just a fun game for children but also an excellent workout. Working the arms, legs and core muscles, this is an exercise that you can easily do at home. It is also well known for improving balance and is excellent for people who intend to play sports.
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   Do jumping jacks. Jumping jacks are an exercise performed by standing with the legs together, arms at your side, and then jumping to move the legs outward and raising the arm together above your head. Jump again to return to the starting position. These are great for getting your heart rate up and burning calories.
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   Walk or jog. Walking and jogging are wonderful ways to get your heart rate up. Though jogging may be difficult on the knees for some people, walking is certainly an accessible exercise and should be done by those at every level. Studies have shown that walking an hour a day can help you maintain your weight over time and reduce your likelihood of certain diseases, like hypertension and obesity. ^[4]
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   Swim. Swimming is great exercise and is fun to boot. This will work different muscles depending on the style of swimming you do. Swimming is frequently recommended for people with joint problems or those that are significantly overweight, as it can take a great deal of strain off of the skeleton while still raising the heart rate.
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   Bike. Riding your bike is an accessible, environmentally friendly, and very effective way to get exercise. Working muscles in most areas of the body, bike riding will get your heart rate up while it gets you somewhere! You can bike outside or you can get a stationary bike and stay at home.
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Part Three of 13:
Anaerobic ExerciseEdit

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   Understand anaerobic exercise. Anaerobic exercises are those done at a higher intensity for shorter periods of time. These build strength and help your body to become accommodated to working hard. Paired with a healthy diet, these exercises can also help you to lose weight, as your body’s caloric use will increase. These types of exercise are actually arguably better for burning fat than aerobic exercises. ^[5]
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   Run. Running is tough on the knees and bone structure but is still an excellent form of exercise. You can run locally around your neighborhood or around a track at a gym. Remember that running is different than jogging: it’s much faster and much harder to do!
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   Lift weights. There are many different types of weights you can lift and ways to lift them, but doing this type of exercise will help you build a variety of muscles and increase your strength. Be sure to start small and work your way up, since trying to lift something which is too heavy is a common way to injure yourself.
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   Do push-ups. Push ups are done by placing yourself with your stomach on the ground. Place your feet so that your toes are flat on the ground, then place your hands flat on the ground at face level, a shoulder’s width apart. Then, keeping the line of your back and legs completely straight, lift your body with your arms by pushing against the ground so that your whole body is supported on your toes and hands. Lower yourself back down so that your nose is nearly touching the ground and then raise yourself back up. Repeat.
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   Try squats. Squats are done by standing with your feet a shoulder’s width apart, back straight, arms crossed in front of you, and slowly lowering yourself down as if to sit in a chair. Once in the sitting position, slowly raise yourself back up. These are a great exercise for your core and leg muscles.
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   Do burpees. Burpees (a common military exercise) are done by starting in a standing position, dropping to a crouch, going into a push-up form, going back to the crouch position, and then jumping upwards with hands raised to return to the standing position. This is a great workout as it exercises all areas of the body.
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Part Four of 13:
Core Muscle ExerciseEdit

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   Understand core exercises.Core workouts develop the muscles around your abdomen. This has many benefits. With a stronger back, you will be less prone to back pain and injury and you will also be able to improve bad posture. Paired with weight loss, strong core muscles will also give you defined abs.
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   Try planks. Planks are probably the most efficient core exercise. You can greatly improve your core strength with just a few minutes of this exercise every day. Planks are done by taking a position similar to a push up, but supporting the upper half of your body on your forearms and holding the position for as long as possible. It will surprise you how difficult it is if you’ve never tried it but the exercise is extremely effective.
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   Do Crunches. Crunches are another great core exercise, done by lying face up, knees bent, arms crossed at your chest, and curling the head up towards the pelvis. Lower yourself back down and repeat.
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   Do sit-ups. Sit ups are similar to crunches and are done by lying face up, knees bent only slightly, and rolling your upper body into a sitting position. You can cross your arms in front of you or run your palms up and down your thighs as you move to guide your movement.