Exercise is an important part of a healthy lifestyle and has a major impact on overall physical health.
However, to truly get the benefits, it’s important to understand how to exercise properly.
In reality, some people tend to skip important preparations before working out, such as paying attention to their body condition or the intensity of their exercise.
So, to learn the right way to exercise, make sure you read the full explanation in this article!
Proper and Effective Ways to Exercise
In general, exercise plays an important role in maintaining health and fitness, and can help reduce the risk of various diseases.
From a psychological perspective, exercise also has a significant impact on your mental health.
To get the benefits of exercise, you need to do it properly so the results are safe and effective.
If done incorrectly, you may actually experience issues such as dizziness after exercise or even a higher risk of injury.
So, what is the right way to exercise? Here are some important things you should pay attention to.
1. Make Sure Your Body Is in Good Condition
First, make sure your body is in good condition and fit enough before exercising. Don’t force yourself to work out when you’re sick.
Doing so can slow down your recovery and actually make your body feel weaker. This is especially important if you’re not used to intense physical activity or if you’re over 45 years old.
In addition, if you have certain health conditions such as heart disease, asthma, or other chronic illnesses, it’s best to consult a doctor first about the right and safe way to exercise, including what types of workouts are suitable for you.
2. Choose the Right Time to Exercise
The next important part of exercising properly is choosing the right time to work out. You can adjust it based on your daily schedule.
Morning exercise is one of the options you can consider, since the air is usually cooler and less polluted at that time.
If you don’t have much time in the morning, exercising in the afternoon or evening is also fine. However, make sure it’s not too late or too close to bedtime, as this may make it harder for you to fall asleep.
To learn more about the pros and cons of exercising in the morning, afternoon, or evening, you can check out the article Best Time to Exercise for Your Body
3. Do Warm-Up and Cool-Down
Warm-up and cool-down are often overlooked, but both are actually an essential part of proper exercise.
A warm-up helps prepare your body and reduce the risk of injury. Meanwhile, cool-down movements help relax your muscles and reduce tension after exercising.
4. Adjust the Type of Exercise to Your Ability
The next key point in exercising properly is to match the type of exercise with your physical ability, as mentioned earlier.
Start by identifying your fitness goals, whether you want to improve posture, lose weight, build chest muscles, or achieve other targets.
By having a clear focus, you can simplify your workout routine and choose exercises that match your goals and purpose.
For example, aerobic exercises such as burpees, jumping jacks, or squats are useful for improving heart health and boosting stamina.
Meanwhile, anaerobic exercises like HIIT cardio, weight training, and skipping rope help with weight loss and building muscle mass.
There are also activities like Pilates, tai chi, yoga, or floor exercises that help improve balance and flexibility.
5. Set Your Exercise Rhythm and Frequency
Another important part of exercising properly is managing your workout duration and frequency.
You should understand that even though exercise has many benefits, doing it excessively is not good for your body.
According to the Indonesian Ministry of Health and the World Health Organization, adults are recommended to do regular moderate-intensity physical activity for at least 150–300 minutes per week.
Gradually, you can divide this into about 30 minutes of exercise per day.
If your body is not yet ready for that, you can start with shorter sessions and gradually increase the duration and frequency as your fitness improves.
However, if you have other goals such as building muscle or losing weight, you may increase your exercise duration to up to 250 minutes per week.
Still, make sure to increase it gradually and always give your body enough rest time to recover muscles and energy.
6. Pay Attention to Your Food Intake Before Exercising
Paying attention to your food intake is also part of exercising properly.
It is recommended to consume foods that are high in protein and carbohydrates at least 4 hours before starting your workout.
You can also meet your body’s vitamin needs by eating fruit at least 2 hours before exercising.
Well, eating before exercise helps provide extra energy, so your body feels more energized during your workout.
7. Drink Enough Water
Last but not least, proper exercise also means drinking enough water to keep your body hydrated and prevent dehydration.
When you exercise, your body sweats and loses more fluids.
If this happens, your physical performance can be affected, and it may even lead to muscle cramps.
That’s why it’s important to pay attention to your hydration during exercise, so you can replace the fluids your body loses. Here are some guidelines for proper water intake.
- A few hours before exercising: 500 ml of water
- Right before starting exercise: 180 to 350 ml of water
- During exercise: drink water every 15 to 20 minutes
To make it easier, you can bring AQUA mineral water, which is available in various packaging sizes, from AQUA 330 ml, 600 ml, and 1500 ml.
You can choose the size that suits your needs and keep it ready for any activity. AQUA is also available in 19-liter gallon packaging for added convenience for household needs.
AQUA itself is a high-quality mineral water sourced from selected natural mountain springs in Indonesia.
Through various protections and hundreds of quality tests, its purity is maintained in every package until it reaches you.
That’s the proper way to exercise. There’s no need to rush or overdo it. Make sure you follow the points above so you can get the most out of your workouts.
Start gradually according to your ability until you find the right exercise rhythm that makes your body feel comfortable.
Don’t forget to drink #AQUADULU and make your workout more practical!
