Managing to fit a solid exercise routine into our busy schedules has never been more challenging with looming deadlines, family responsibilities and other commitments. HEALTH meets with Subodh Balakrishnan, the Fitness Manager at Body & Soul Health Club in Ajman who explains how we can manage to fit in fitness and why it’s so important.
The Challenge
According to Balakrishnan, in this competitive world, people are busy with their jobs and find little time for themselves at the end of the day. “24 hours has become too less, so finding time to exercise is quite impossible,” he says and also for most people, the word exercise translates as “pain”. It is this very misconception about exercise that makes it really hard for people to fit an exercise routine into their schedule. He adds that people around the world usually like to be in their own comfort zone. “Getting out of it causes irritation, and infuriates them, making them feel restless,” explains Balakrishnan, however few realize that success lies beyond the Comfort Zone.
The Top Exercises We Can Manage to Fit into Our Routine
Exercise and physical activity fall into four basic categories -endurance, strength, balance, and flexibility. Most people, explains Balakrishnan, tend to focus on one activity or type of exercise and think they are doing enough. Each type is different, though. “Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury,” he explains and are as follows:
Endurance Training
Endurance or aerobic activities increase your breathing and heart rate. They keep your heart, lungs and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. These can include:
- Brisk walking or Jogging
- Yard walking (mowing, raking, digging)
- Dancing
Balance
Balance exercise helps prevent falls, a common problem in older adults. Many lower body strength exercise will also improve your balance. These include:
- Standing on one foot
- Heel to toe walk
- Tai Chi
Strength training
Strength exercise makes your muscles stronger. Even small increase in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” These include:
- Lifting weights
- Using a resistance band
- Using your own body weight.
Flexibility
Flexibility exercise stretches your muscles and can help the body stay limber. Being flexible gives you more freedom of movement for exercises as well as for your everyday activities. These include:
- Shoulder and upper arm stretches
- Calf stretches
- Yoga
How much exercise per week
According to Balakrishnan, three to four hours of exercise per week is more than enough to lead a healthy lifestyle. “In fact, 45 minutes to 1 hour of exercise 4 days a week, can keep a doctor miles away,” he states.
Credits
Subodh Balakrishnan, the Fitness Manager at Body & Soul Health Club in Ajman is a Level 3 Certified Personal Trainer. He also has a specialization in TRX, Weight loss and Nutrition plans. Book a consultation and undergo a free Body Composition Analysis test at Body & Soul Ajman, 06 7430755
