Exercise_ImagePhysical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the “diseases of affluence” such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.

Becoming physically active is about exercise into our daily routine (talked about later) and increasing cardiovascular fitness, strength, endurance and flexibility. This section is about how to start exercising to improve fitness.

There are some basic principles of exercise which will ensure that you gain the maximum benefit from your exercise and that you exercise safely. These concerns how often you should exercise, for how long and how difficult it should be. Exercise should also include a warm up, a cool down and stretching of the muscles that you are going to use. Furthermore, having some understanding about exercise will make it more enjoyable and help keep you motivated.

Warming up and cooling down

Depending on your exercise, your warm up and cool down could be the same activity, but performed at a less intense level. For example, if you planned a walk, walk at a slower pace for your warm up and cool down. A warm-up is usually performed before participating in technical sports or exercising. A warm-up generally consists of a gradual increase in intensity in physical activity for specifically pulse raiser

Warming upincreases the blood flow to the muscles and decreases the chances of injuries to the muscles or joints should be for 5 – 10 minutes at a very low intensity.Cooling downprevents blood pooling in your extremities, e.g. your legs should be about 5 minutes, gradually reducing intensity level.


You should stretch your muscles after your warm-up and cool-down. Stretching is very necessary: it reduces risk of injury and stiffness, makes your muscles more flexible and movement friendly a common mistake is to stretch muscles before they are warm. You must warm up first, and then stretch your muscles. Stretching cold muscles could injure them. Stretch the muscles you are going to use in the exercise for example badminton players run because they want they leg muscle to activate and warm up. Stretching can be perform beginning and at the end of the exercise.