[100-Year Life Health] 4 Exercise Methods for a Healthy Life

Exercise is an important element of a healthy life. Regular exercise helps improve both physical and mental health, extends lifespan, and reduces the risk of chronic diseases. Exercise is known not only for weight loss or muscle building but also for its benefits to mental health. It releases a hormone called endorphins, which help relieve stress and reduce symptoms of anxiety and depression. Additionally, exercise aids cognitive function and memory improvement, and regular exercise supports healthy sleep patterns. This article will explore methods of exercising for health and cover various aspects of exercise.

First, aerobic exercise is important for healthy cardiopulmonary function, overall physical function, and stamina. During aerobic exercise, heart rate and breathing frequency increase, ultimately improving cardiopulmonary efficiency. Generally, for health, it is recommended to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity per week. It is better to spread this out over 3 to 5 days a week rather than doing it all at once. Examples of moderate-intensity exercise include walking, brisk walking, dancing, golf, table tennis, and badminton. During moderate exercise, simple conversation is possible, but singing is not. Examples of high-intensity exercise include jogging, cycling on flat terrain, jump rope, volleyball, swimming, soccer, and basketball, where only a few words can be spoken at a time. On the other hand, exercise during which singing is possible is considered low-intensity exercise.

Strength training is important for building and maintaining muscles, which are essential for metabolism and physical strength. It is recommended to perform resistance exercises at least twice a week for strength training. Building muscle also helps protect joints and prevent injuries. Resistance exercises can be done using dumbbells, resistance bands, or one’s own body weight, such as squats, lunges, and push-ups.

Flexibility exercises help increase joint range of motion, reduce the risk of injury, and relieve muscle tension. Flexibility exercises include yoga, Pilates, and stretching, which maintain the flexibility of joints and muscles. Stretching exercises can be done for about 10-15 minutes after exercise, or yoga can be practiced as separate sessions several times a week.

Balance exercises are often overlooked but become especially important as we age. Balance exercises include yoga and Tai Chi, which improve body and posture stability and help reduce the risk of falls, so it is recommended to include them in your exercise routine. Simpler exercises that help with balance training include stair climbing, lunges, walking in a straight line, and standing on one leg.

There are precautions to take when starting or increasing exercise. First, listen to your body’s signals. If you experience pain or abnormal symptoms during exercise, stop immediately. It is important to know your limits and increase intensity at a pace suitable for you. If you have a medical condition being treated or have concerns about physical activity due to past illnesses, consulting your healthcare provider before starting exercise is a good approach. Also, maintaining consistency in exercise allows you to enjoy more benefits from it. Choose exercises that fit your lifestyle, start slowly, and gradually increase intensity and duration. Making a consistent exercise schedule a lifelong habit will help maintain a healthier life.

Additionally, proper nutrition is essential while exercising to supply energy and aid muscle recovery. Eat a balanced diet rich in fruits, vegetables, protein, and grains, and stay hydrated by drinking water before, during, and after exercise. Rest and recovery are as important as exercise itself; muscles need time to recover and become stronger. Aim for about 7 hours of quality sleep each night, allow your body time to recover between high-intensity workouts, and take rest days as needed based on your condition.

Exercise is a vital tool for a healthy life, requiring effort that includes aerobic, strength, flexibility, and balance training. To fully enjoy the various benefits of exercise, it is recommended to listen to your body’s signals, maintain consistency, and start exercising with proper nutrition and sufficient rest. Instead of setting excessive goals from the start, begin with a manageable schedule and intensity, gradually increasing them, and choose activities you enjoy. Incorporating exercise into daily life enhances overall health and allows you to enjoy the vitality that comes from active physical activity, so it is never too late to start at any age.

Jo In-Young, Department of Family Medicine, Samsung Medical Center