Why and how to exercise

Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, get plenty of exercise and maintain a healthy lifestyle, Sasha Cohen.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it, Sasha Plato.

Your body is your main asset. Take good care of it! Live an active lifestyle, play sports, and engage in regular physical activities.

Reality Check: How much impact can your lifestyle habits have on your life expectancy?

Active life and regular exercise has the following benefits: it helps you live longer, happier and healthier, for example, it reduces the risk of cardiovascular diseases, diabetes, and obesity. It also reduces anxiety and stress, and by doing so, it helps you sleep longer and better.

It boosts your energy levels throughout the day, your mental power, creativity, and clarity. It makes you feel better, as well as improving your self-esteem and self-confidence. So now we know why, the question that remains is how?

• First of all, let me insist again, please consult your physician before starting any exercise program and ask him/her which sports, what kind of physical activities best suit you.

  

• Start gradually and train gently. For example, if you want to run, you should start by walking fast or jogging slowly for a few minutes, then easing up to a normal pace. Over many weeks or months, you could replace a few minutes of brisk walking with jogging or running for longer periods. The key is to start slowly and gradually build yourself up to jogging or running the entire workout. If you prefer yoga or Pilates, do just a few poses or exercises for beginners, and little by little, increase the number and difficulty of your daily routine.


If you like running, cycling, or walking briskly, there are many free workout and fitness apps on the market that can help you achieve your goals, track and keep your pace, and have fun. It is a good idea to change your setting and prevent accidental calls:

1. Lock your phone and use a passcode.
2. Settings, Utilities, Pocket Mode (enable).
3. Settings, Security, Smart Lock, On-body detection (disable).
4. Use Ask to Call, Call Confirmation, etc. They will ask you if you really want to call the number that was, maybe somehow accidentally, dialed.
5. If you use an app like Pace Control, go to their settings: Prevent accidental clicks (enable), Keep screen on (disable).

• Always exercise at least two or three times a week and two or three hours after eating.

1. Wear comfortable clothes appropriate for movement, e.g., sports bra and leggings, yoga clothing, etc. Avoid wearing heavy and chunky jewelry, worn-out sneakers, putting on make-up, or watches.

   

2. Use a mat or a blanket to increase your comfort when you are doing yoga poses and exercises. Find a place that is both clean and quiet. Turn off smartphones and electronic devices.

3. The most important thing is not about learning amazing or very hard poses, but committing yourself to pursuing your goals. It is about creating a healthy lifestyle rather than going to the gym for a few days, training very hard, and then, procrastinate. Daily practise with enthusiastic perseverance is the key.

   

4. Find a schedule that is right and convenient for you. It should include at least three days a week. Train with focus and commitment, and at an intensity where you sweat and breathe faster, but can still talk.

5. Start with warm-up and stretching exercises. It is essential to stretch your muscles before and after exercising in order to prevent injury and soreness. If you practice yoga, the asanas should be done slowly and breathing plays a crucial role while performing them.

6. If you feel dizzy, chest pain, or short of breath, stop immediately, and consult a physician.

7. Of course, there are many options: swimming, dancing, cycling, gymnastics, pilates, etc. It is very important to have a good time, so choose the one that best fits you and that you like the most. Physical activity should never be a chore.

   

8. How can you enjoy doing physical activities? Listen to music, audiobooks, podcasts or radio while exercising. Try not to do it alone but get a trainer, workout buddy (friend, work colleague, neighbor or a relative), etc. Motivate yourself by setting effective goals.