World Health Day is observed today (April 7) to create awareness about global health issues and motivate people to live a healthy and fulfilling life. This year, the theme is ‘My Health, My Right’ which emphasizes the individual’s right to access quality health care. A healthy body as well as a calm mind is essential to ensure quality of life. Lifestyle diseases like obesity, diabetes and high blood pressure have become so common that people have begun seeing these diseases as non-threatening. Meanwhile, age is no more a factor when it comes to lifestyle diseases. Having realised the importance of leading a healthy life, many people have started working out at the gym or at home to maintain a healthy body and mind. Here are some amazing types of workouts that are helping many across the globe to stay fit.
Zumba fitness
It is one of the most loved workouts as people enjoy dancing to catchy tunes and rhythmic beats. Zumba is inspired by many Latin dance forms like salsa, flamingo, merengue, African beats and Bhangra. This dance form involves various styles that suit different age categories. Zumba kids/junior is suitable for children between three and twelve years of age. Meanwhile, Zumba toning incorporates weight training. Zumba Gold is for people who are above sixty. Besides, there is aqua Zumba that is excellent for those who suffer from knee and joint pain.
Benefits
1) It is a full-body workout which helps in reducing body weight. Moreover, it helps in controlling diabetes, high blood pressure and cholesterol.
2) In Zumba, the steps change rapidly according to the beats. So, it is enjoyable and makes you happy. Moreover, as it is a group activity, Zumba training allows you to make new friendships which motivates you to continue training.
3) Learning new steps every day improves the memory. So, this workout could prevent diseases like Alzheimer’s and dementia up to a certain extent.
Muscle strengthening
Some people have the misconception that muscle strengthening is all about bulking up. Nothing can be farther from the truth. Especially for women, strength training involving weights is just a way to make sure your muscles stay agile and healthy enough to carry your body weight and avoid age-related ailments. Yes, men can bulk up a bit with strength training, thanks to their body hormones. But, women go for a combination of cardio and strength workouts to stay their healthy best.
As for the benefits, muscle mass would decrease after a certain age, making your body flabby and weak. It might weaken the joints and bones too. Weight training helps in toning the muscles while strength training slows down the loss of bone density. Muscle strengthening is important to keep away joint pain and osteoporosis which is caused by bone loss or brittle bones.
Tai Chi
Tai Chi is a Chinese martial arts form which became popular after it was featured in a few blockbuster movies recently. Slow, intentional moves are the highlight of Tai Chi which is commonly referred to as moving meditation or moving elixir. Tai Chi could be classified into martial Tai Chi and medical Tai Chi. It involves a set of slow movements and breathing techniques that are extremely relaxing to the body and mind.
Benefits
The muscles would be relaxed while performing Tai Chi. There is no need to bend the joints completely. Besides, you would never experience shortness of breath; so it is suitable for any age group. Even people who are wheelchair-bound could practise Tai Chi. The workout begins with a few warm-up exercises before proceeding to the movements. In Tai Chi, the movements might be slow but they strengthen the muscles and make your body toned and flexible. Moreover, practising Tai Chi relaxes the mind and gives you mental peace.
Walking
The workout trends indeed keep changing, but walking never loses its popularity as it is one of the easiest forms of exercise. Those who are unable to go to a gym or a fitness centre can do this exercise even inside their own home. Walking is especially suitable for older women or those who do not prefer intense gym workouts. It is a safe and simple workout that can be done by anyone, anywhere. You could do brisk walking or gentle walking exercises depending on your strength and preference.
Benefits
The risk of heart disease could be reduced by up to 30% in those who walk for at least thirty minutes daily. Walking produces endorphin which is a hormone that improves your mood. So, walking is an amazing exercise that helps you keep stress away. Moreover, it helps in reducing body weight and controlling lifestyle diseases too.
Swimming and water exercises
Swimming is often considered the best form of exercise. Besides, water aerobics, aqua Zumba and water stretching are excellent aquatic therapy. They are effective for old people who struggle to do intense exercises.
Benefits
Swimming is a safe and effective exercise that could be done by both children and adults. It is also a great workout during pregnancy to make the muscles stronger and to aid normal delivery. Swimming improves cardiovascular fitness and increases muscle strength. All the muscles in the body would be perfectly toned. Moreover, it is an amazing workout to improve your physical and mental stamina. Research shows that swimming could keep away depression and stress. As the exercises that you do in water are the movements against the pressure of water, it is physically more straining. But, the joints wouldn’t feel the weight of the body in water. So, swimming is an excellent workout for those who suffer from health conditions like arthritis.
Information courtesy:
Dr. Shiny Rouf, Fitness Instructor, Kottayam
Bindu Prakash, Be Fit Fitness Centre, Kochi
Dominic Ralph, Tai Chi instructor, Zanshin Academy of Martial Arts, Kochi