How to get back into exercise mode in 2018 | The Daily Star
Skip to main content
T
Saturday, April 1, 2023
The Daily Star
E-paper Today's News বাংলা
  • Home
  • News
  • Opinion
  • Health
  • Sports
  • Business
  • Entertainment
  • Culture
  • Life & Living
  • Youth
  • Tech & Startup
  • Feature
    • Lifestyle
    • Arts & Entertainment
    • Showbiz
    • Star Health
    • Satireday
    • Shout
    • Toggle
    • Star Literature
    • In Focus
    • Star Youth
    • Shift
    • Daily Star Books
    • Roundtables
    • Star Holiday
    • weekend read
  • More
    • Environment
    • NRB
    • Supplements
    • Law & Our Rights
  • E-paper
  • বাংলা
Search Epaper T
  • Today's News
  • Home
  • News
  • Opinion
  • Health
  • Sports
  • Business
  • Entertainment
  • Culture
  • Life & Living
  • Youth
  • Tech & Startup
  • Feature
    • Lifestyle
    • Arts & Entertainment
    • Showbiz
    • Star Health
    • Satireday
    • Shout
    • Toggle
    • Star Literature
    • In Focus
    • Star Youth
    • Shift
    • Daily Star Books
    • Roundtables
    • Star Holiday
    • weekend read
  • More
    • Environment
    • NRB
    • Supplements
    • Law & Our Rights

  • About Us
  • Contact Us
  • Apps
  • Comment Policy
  • RSS
  • Sitemap
  • Advertisement
  • Newsletter
  • Privacy Policy
  • Conference Hall
  • Archives
Food & Recipes

How to get back into exercise mode in 2018

AFP Relaxnews
Fri Dec 29, 2017 01:58 PM Last update on: Fri Dec 29, 2017 02:03 PM

Many of us start the year with plans to take up exercise again, but find it hard to keep the momentum going month after month. Have no fear, we've got the lowdown on how to get moving, have fun, and avoid injury.

The golden rule for anyone who wants to bring exercise back into their life is to gradually increase the level of intensity and make sure you practice regularly, while keeping in mind your age and physical condition.

It's better to opt for moderate physical activity three to four times a week, alternating muscle-strengthening and cardio exercises (cycling, walking, running, etc.), rather than give it everything you've got just at the weekend.

For all latest news, follow The Daily Star's Google News channel.

Even if you're in good health, check that you're not lacking in any vitamins or minerals, as they are essential for exercising safely.

For instance you may need to up your vitamin D, as most people living in countries with few sunny days have low levels of this micronutrient. Vitamin D helps to prevent bone fractures and is found in oily fish, eggs and cod liver oil; you can also take supplements.

It's equally important to have optimum vitamin C levels for regular endurance training, especially in winter. Vitamin C is found in berries (blackberries, bilberries and raspberries), citrus fruit (oranges and limes), kiwis and pomegranates. You can also take a natural supplement such as acerola (a small, red South American fruit) or opt for the synthetic form of the vitamin (no more than one gram per day).

Magnesium is key to alleviating tiredness and cramps: if you have low levels of this mineral, which is often the case for people who exercise regularly, your sporting performance falls off and recovery is slower. The daily recommended dose is 350mg for women and 420mg for men.

Sparkling mineral water that is rich in magnesium and bicarbonates can counterbalance the acidity in the body produced by physical activity. Trace elements such as iron, zinc, and manganese are also vital for practicing sport safely.

In terms of fuel, our bodies need protein (one gram per kg of body weight a day) to prevent muscle weakening. If you are training for a marathon or lift weights regularly, 1.7g/kg/day is recommended.

Lastly, one of the keys to sticking to fitness resolutions and remaining motivated throughout the year is to choose an activity you really like and is close to home or work.

Anyone over 50 should try to sleep at least seven hours a night, and schedule a cardiac check-up regularly.

If you are overweight or suffer from chronic pain, a specialist can provide advice on sports that would be suitable for you.

Related topic:
healthy livingphysical exercisesfitness and awareness
Apple Google
Click to comment

Comments

Comments Policy

Related News

Not just for kids, milk is good for adults too

Top 5 wellness apps to maintain a healthy lifestyle

Top 5 wellness apps to maintain a healthy lifestyle

Why a Diabetic Shouldn’t Skip Breakfast

Ways to cut bad cholesterol

Ways to cut bad cholesterol

People who do resistance exercises like weight lifting may experience less anxiety than people who don’t workout, a research review suggests.

Resistance exercise linked to reduced anxiety

১ ঘণ্টা আগে|বাণিজ্য

স্বর্ণের দাম আবার বেড়ে ভরিপ্রতি ৯৯ হাজার ১৪৪ টাকা

আগামীকাল থেকে এই দাম কার্যকর হবে

৪ ঘণ্টা আগে|মতামত

রুচির দুর্ভিক্ষ ও বোবা কান্না

The Daily Star
Journalism without fear or favour
  • About Us
  • Contact Us
  • Apps
  • Comment Policy
  • RSS
  • Sitemap
  • Advertisement
  • Newsletter
  • Privacy Policy
  • Conference Hall
  • Archives
© 2023 thedailystar.net | Powered by: RSI LAB
Copyright: Any unauthorized use or reproduction of The Daily Star content for commercial purposes is strictly prohibited and constitutes copyright infringement liable to legal action.
X