If you want to improve your health and fitness, you can follow a variety of general fitness exercises. These exercises do not target certain parts of the body or certain muscle groups, but are for people who want to see themselves getting toned, lose a bit of weight, or simply increase their stamina.
People with certain health issues, such as diabetes and high blood pressure, also have good reasons to be interested in exercises that can be done easily and with the intent of improving strength and circulation.
Any type of physical exercise you do can be classified as a fitness exercises. Working out, whether it is aerobic, anaerobic or strength training (in a gym or at home), can improve your general health and fitness. If you suffer from a medical condition, or if you haven’t exercised for a long time, you should check with your doctor first before you embark on any exercise routine.
Here are some very simple pointers to help you tone your muscles, increase your strength and improve your blood circulation:
- Walking is the simplest, cheapest and easiest form of cardiovascular exercise
- It is the best starting point for anyone who is just starting to exercise
- Walking is very low impact and is extremely convenient
- Start slowly, then gradually increase your walking speed and the distance
- Finding a walking partner can help keep you motivated.
Jogging or running
- This is a step up from walking. It is harder and puts more impact and stress on the body
- If you are just starting an exercise programme, start by walking before moving up to jogging. You can also alternate walking and jogging, increasing the distance you jog as you become fitter
- Both walking and jogging increase circulation and heart rate, and strengthen your legs while burning kilojoules.
- Riding a bike is an excellent, no-impact form of cardio exercise
- Be sure to follow the rules of the road and ALWAYS wear a helmet when you cycle outside
- Both regular and stationary bikes help build up your stamina as well as the strength of your heart.
- Swimming involves all the major muscles of the body
- It is no-impact and is very useful for injury recovery and rehabilitation
- The major drawback is that you must know how to swim!
- Unfortunately indoor and/or heated swimming pools are scarce and most people find the winter too cold to keep up this type of exercise in cold pools.
Jumping jacks or skipping ropes
- These are always fun, as they bring back memories of being a kid!
- They are also great cardio exercises and good for warming up, too.
Family health and fitness
It is sometimes difficult for only one person in a family to exercise. Family walks, family bike rides or even family classes for things like kickboxing or dancing can be fun for all the members of the family. The important thing is that you should be doing some type of exercise for at least three days a week, for at least 20 minutes at a time.
Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to know more about general fitness exercises. Call us on the EWP number or email us at
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