Fitness Exercise Tips

Swimming: Many people prefer swimming to running, perhaps, because it has a more congenial, more social flavour than its aerobic cousin jogging. It is an excellent cardiovascular exercise as it moves almost every major muscle group in the body. It is ideal for the extremely overweight as it is a non- weight bearing exercise. Due to the buoyancy of the water, you don't put stress on any part of your body. After you have reduced your weight, you can take up jogging if you wish. Swimming is also recommended for those suffering from arthritis as it cushions your joints from getting jarred.

It is a perfect aerobic exercise and is also recommended for hypertensive patients as it lowers blood pressure. The only drawbacks are that you could be afraid of water or be too shy to appear in public in a swimming costume. Also, a swimming pool may not be easily accessible to you. And if it is, you have to put up with that weekend crowd - especially children who derive great enjoyment from jumping in and out of the pool like frisky tadpoles! Which means you cannot get your dose of steady aerobic swimming. But, despite such disadvantages, it is an excellent choice.

Cycling: As an aerobic exercise for your internal organs it is as good as jogging or swimming. Cyclists talk of the special joy they get in speeding down shady lanes. Its advantage is that it can be an alternative vehicle to your sedentary car. However, unlike jogging and swimming, it does not' benefit your upper body - only your hips and legs.

Its disadvantages are that there are not too many deserted, and smooth streets for cycling. You have to watch out for potholes. Also, you have to be careful not to skid during the monsoon months. Of course, the alternative is the stationary exercise bicycle. If you find it tedious to pedal in your room, you can switch on the TV or cycle to your favourite music. you could even carry it out into the garden or compound if you wish. The stationary cycle has two advantages. Since you are at home, you can easily check your pulse rate to ensure that it is in the aerobic zone. Also, like swimming, it can be recommended for the extremely overweight or the arthritic as it is another non-weight bearing exercise. But it is avoidable if you have a weak back as it can aggravate back pain.

Walking: Next to swimming, walking is the safest exercise of all. In that, it is a low-impact activity which does not jar your feet, knees, etc. However, we would still advise you to wear thick soled keds to avoid the minutest of shocks. And if you enjoy jogging, you should condition your body by walking in the first few weeks - if you have never exercised earlier. If you are extremely keen to get on to jogging, you could try the run-walk method. Jog gently for a few minutes and slow down to a walk if you feel even a little breathless or any discomfort.

Doctors recommend walking to most patients - from the obese to the ones with cardiac conditions. That is because most of us, Indians, do not know swimming. Its only drawback is that it requires more time to get the required aerobic effect. But that is a small price to pay for good health. The advantage is you can insert it into your daily routine. For example, you can walk from the railway or bus station to your home every evening or the reverse in the morning.

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