Best 5 Exercises for Overall Body Fitness

Everybody from your local aerobics instructor to the infamous Jack LaLanne has drilled it into our heads that exercise is of the utmost importance in our lives.

Not many of us can claim that we get even the minimum amount of activity per week. If our goal is simply to improve or maintain our health, a mere 30 minutes of moderate aerobic activity (for instance, walking) four times a week will suffice.

However, if we want to remain strong, healthy and mobile for the rest of our lives, we have to get off our spreading bottoms and make a true commitment.

The American Council on Exercise recommends at least one hour, five times a week of a combination of activities. A mix of aerobic, strength training and flexibility training is best.

The five best exercises for overall body fitness are as follows:

1-Squats

2- Aerobics

3-Core Strengthening

4-Push Ups

5-Yoga/Pilates

And here's why:

1) Squats use all the major muscles in the lower body, strengthening and building tissues in the areas that do the most work for your body.

2) Aerobics burns fat, gets the heart rate up, and creates bone density which decreases the risk of breaks and fractures as we age.

3) Core strengthening exercises build strong abdominals which support the spine and prevent injuries to the back and lower extremities.

4) Push Ups use the muscles in the arms, back and chest, and are the most effective activity for overall body fitness combining the benefits of aerobic, strength
training and flexibility training all in one exercise.

5) Yoga and Pilates provide the body with flexibility and mobility, focuses on posture and alignment and promotes relaxation responses even though life may be super stressful.

If further coaxing is needed before exercise becomes a friend rather than a foe, here are a just a few more benefits of a regular exercise routine.

-Six month of daily moderate exercise can undo twenty years of damage caused by inertia.

-Six hours of physical activity a week (or more) lowers the risk of certain cancers

-Forty-five minute walks, three times a week boosts brain power and memory.

-Regular aerobic exercise lowers blood pressure and helps minimize stress damage to the body.

-Hatha Yoga relieves the pain associated with carpal tunnel syndrome or may even prevent or at least lower the risk of developing carpal tunnel altogether.

Still not motivated?

The American Heart Association published a statement that points to physical inactivity as a major risk factor for heart disease. Most Americans don't engage in enough activity to gain any health benefits at all. For those not inclined to performs squats or push ups or a daily jog can still reap the heart healthy benefits of swimming, cycling, dancing, riding, rowing or any number of activities that involve getting off the gluteus maximus and moving the other major muscle groups.

All physical activities done on a regular basis result in a healthier heart.

The AMA had one word of advice for everybody: JUST MOVE!

Source References

1) "Exercise and Fitness" http://www.americanheart.org/presenter.jhtml?identifier=1200013. American Heart Association

2)"Health and Fitness Information" , http://www.acefitness.org/getfit/default.aspx , American Council on Exercise.