Types of Exercises

Exercises can be classified into two; namely, aerobic or cardio workouts and weight- training or strength-training exercise. While aerobic exercises improve cardiovascular system which compose of the heart and lungs, weight-training or strength training exercise improves muscular strength and overall mobility coordination.

Thus aerobic or cardio workouts improve the ability of your heart to function adequately in pumping adequate blood without stress to your body. Your lungs and linked blood vessels deliver oxygen to your body and remove carbon dioxide from your body.

If your work involves sitting for long, you will need to increase your aerobic activity. For example, a brisk walk of one or two hours’ duration a week will go a long way in improving or maintaining your health. This will reduce your risk of having a heart attack or stroke, developing diabetes or even premature death. Weight-training exercises on the other hand, will strengthen joints and improve bone strength.

Health experts recommend a minimum of 30 minutes of moderate-intensity physical activity on most days of the week. You can do all 30 minutes at once or break it up into 10- or 15-minute periods. Moderate intensity exercise or physical activity will cause a slight but noticeable increase in breathing and heart rate. One way to gauge moderate activity is with the "talk test" - exercising hard enough to break a sweat but not so hard you can't comfortably carry on a conversation.

Brisk walking is an ideal moderate-intensity activity. For the average person, a brisk walk means walking 3-4 miles an hour, or about as fast as you'd walk if you were late for an important appointment. Health bodies confirm that brisk walking substantially reduces the risk of developing heart disease, stroke, and diabetes in different populations. 30 minutes moderate intensity activity daily would be a good start which you can improve upon by increasing the activity period gradually. This would ultimately result in greater health benefits.

For health and longevity, you should avoid sitting in a place for too long. Ensure that you take a walk intermittently while carrying out your duties.