Kenneth Gardner

We exercise for many different reasons. Weight loss, weight gain, increased muscle strength, cardiovascular endurance, improved physique and mental satisfaction are just a few that readily come to mind.

If the expected results are not forthcoming in a timely way, we need to ensure we are doing the right exercises.

Exercises are classified in a variety of ways, based on their impact on our bodies. Some exercises are simply classified as speed, endurance and flexibility exercises. Others, which are classified as aerobic and anaerobic and resistance exercises, are more complex and must be performed correctly to get the desired results.

Jogging and swimming

Walking, jogging, swimming are aerobic activities which are rhythmic and continuous and ideally suited for weight loss and the improvement of our cardiovascular endurance. Weight training that involves heavy weights or great resistance, that can only be maintained for a short time, is anaerobic exercise that will improve our strength as well as increase muscle mass and body weight.

Having a variety of exercises and activities to choose from actually makes exercising enjoyable and provides us with choices suited to our physical limitations. Low impact aerobic exercises/activities are very safe especially for beginners because of the reduced risk of injuries. They are also good prerequisites for the more challenging exercises that should follow.

Below is a sample of different kinds of exercises.

Lower back, hamstring stretch (flexibility exercise)

1. Sit on the floor, one leg straight out in front, the other off to the side in a comfortable position.

2. Bend forward and stretch both hands as far as possible towards or beyond your toes until you feel a good tension in the back of your leg and lower back.

3. Hold that position and breathe in and out comfortably.

4. Let the tension subside slowly then stretch a little further. Hold that position and breathe in and out comfortably.

5. Repeat the routine with the other leg.

6. You can then follow up with both legs stretched out in front and repeat the stretching routine.

The flyer (aerobic exercise)

1. Stand with your weight on your left foot, right foot slightly raised off the floor out to the side.

2. Hands in front of your shoulder, palms down, elbows straight out to the side, arms parallel to the floor.

3. Hop off your left foot and place your right foot on the same spot, swing your arms straight out to the sides.

4. Hop off your right foot to the left foot while swinging your hands back to the starting position.

5. Repeat, hopping from left to right foot on the same spot, arms straightening and bending with each hop.

Steam engine (strength endurance; abdominal exercise)

1. Lie on your back, hands behind your head.

2. Lift your head off the floor and touch your left elbow to your right knee.

3. The right leg is bent, foot off to the floor, while the left leg is straight and off the floor.

4. Turn your trunk to the left while bending the left leg and straightening the right leg.

5. Touch in one smooth movement your right elbow with your left knee.

6. Return to the starting position, turning your trunk to the right.

7. Repeat, turning right and left, while touching your elbows on each side to your knee of the opposite bent leg.

8. Alternating leg should be straight and also raised off the floor.

Swimming, walking and jogging are aerobic activities, which are rhythmic, continuous and ideally suited for weight loss and cardiovascular health.