Question

Many people do not get the recommended amount of exercise because they have had a bad experience with exercise. How would you go about encouraging one to become more active? What about those limited with foot injuries? Those who have breathing issues? How much exercise is enough?

Answer 1

Genetics, a diet high in fat and sugar, over eating and living a sedentary life contribute to lifestyle diseases."Healthy mind in a healthy body " should be a motto of everyone in today's life. Physical activity represents an important part of any weight-loss program and so it is inevitable. Physical activity doesn't mean that you have to join a sports team or spend time at the gym. Neverthless, encourage yourselves to engage in active hobbies and work-outs

Setting short-term acheivable goals : commit to your weight loss plan by writing down short and acheivable goals related to your work out routine and tracking dietary changes, activity level increases and weight loss progress.

Plan 60 minutes of physical activities into your schedule on most days of the week and invite friends and family to join you in your exercise sessions to increase motivation and commitment to daily exercise

For example: Taking a brisk walk, roller blading, shooting hoops, swimming laps, walking to office instead of driving a car, cycling

Exercises for those with Foot injury

Swimming: Is the one of the best ways to do cardiac work outs with a foot injury, which is a more natural form of exercise.

For example: if you do Freestyle stroke, you should pull with your arms and can leave your legs and feet relaxed. Try to avoid kicks as it exerts pressure on your foot

Arm ergometer: It is perfect exercise for those who are suffering from injured foot because it doesn't require any modification and completely driven by upper body. You can do long-duration work outs as the muscle of upper body are smaller and demand less oxygen than legs

Breathing Issues

Pursed Lip breathing

This exercise reduces the number of breaths you take and keeps the airways open for longer time. There will be free flow of air  in and out of the lungs making you phsically fit which inturn help to relax and rejuvenate the body, calm the mind and improve posture

Walk

Slow paced walking is a great choice. Adding 30 seconds or 10n yards each day according to your tolerance.. Always consult with a doctor before starting a exercise program

Stationary Bike

Pedal the bike in the privacy of your home , in a gym or rehab facility where you under supervision.

Arm curls

Choose hand weights, strechy bands, or water bottles to try this. Hold weight at your sides, palms forward, take a breath lift towards yor chest by keeping elbows down and exhale slowly

Forward arm raise, calf raises, leg extensions, chair dance,  

If you cannot exercise for 60 minutes at a strech , consider performing 3-6 sessions of exercise, where each session lasts for 10 minutes