LIVING A HEALTHY LIFESTYLE Group Essay To reduce health issues such as diabetes, high cholesterol, and obesity, people need to exercise and maintain a diet enforced by personal lifestyle changes. Being active and exercising helps people become healthy and maintain a health lifestyle. Exercising also makes people feel better, and it reduces age-related problems with their bodies. However, people have a myriad of excuses not to exercise: it is too difficult to do or learn, it requires too much time, it requires equipment, it requires a gym membership, and the list goes on. Any form of exercise requires some effort, especially a bit of knowledge and skill to prevent injury. Some common exercises that are easily included in a new exercise routine that also address some of the most common excuses are running, weight lifting, and swimming. One of the most popular forms of exercise is running because it is one of the easiest activities to start. It can be as easy as stepping outside one’s front door. Running can be done at any time of the day and on any safe surface without any type of equipment. Some of the benefits of running include weight loss, an increase in one’s metabolism, lower cholesterol, and strengthening the bones, all of which lead to a stronger immune system. Some people run for recreation while others run for sport. Despite what motivates someone to run, it is important to do it safely. One purchase that is necessary to prevent injuries is a shoe with adequate support. The other safety tip does not require money but requires attention to posture. Many people make the mistake of keeping their shoulders and chin up while running when the best posture is to run upright. The speed one runs and the stride one takes can vary while still being beneficial. Running speeds range from jogging to sprinting. -1- Jogging is moving in a slow, continuous path while sprinting is a full-speed run. As a runner increases his/her strength and comfort, he/she can improve by paying attention to his/her stride and timing. Stride is the length from step to step while running. It is common knowledge that beginning runners usually do not have a long stride or manage a high number of strides per minute. Another easy and important form of exercise is weightlifting. Many people use this activity to increase muscle strength and develop body mass. Many people think weightlifting always builds bulk, but fail to realize that adding weightlifting exercises to a routine workout helps build bone density, which helps prevent broken bones as people age. One can also target muscles that may need strength to prevent pain in areas such as the knees. Weightlifting first became important to strengthen athletes in other sports, but it became more common when it was added to the Olympic Games, where both men and women compete. Many of the same weightlifting events seen in Olympics can be used by almost anyone. To get started in weightlifting, it is smart to learn the proper technique from a trainer to prevent injuries, which may involve a short-term cost. Weights may also be purchased, but normal household goods such as cans of food may be used in place of store-bought weights. The everyday athlete typically wants to build strength without bulk by using lighter weights and more repetitions while competing weightlifters use more weight and few repetitions. Just two days a week of weightlifting can provide a lifetime of benefits. Swimming is a sport that many people find enjoyable because when most people think of water, they think of “fun.” That may be enough to get someone motivated to start swimming. Usually, the biggest obstacle is finding a place to swim. Many cities have city pools, and many schools open their pools to the public during designated hours. -2- Doing a little research may result in discovering a place to swim close to home and with little or no cost. Swimming is an extremely effective form of exercise because it is a fullbody workout without muscle strain. The buoyancy in the water makes swimming the best exercise for people with joint pain. Furthermore, people do not even have to know how to swim because many pools provide water aerobics classes that provide equipment to keep the exerciser afloat. For those who want to exercise in the water the traditional way, swimming has many different types of strokes such as freestyle, breaststroke, backstroke, and the butterfly. All swimmers must pay attention to breathing, trying to breathe as little as possible when racing, but beginners should breathe normally. Regardless of what type of exercise and diet a person chooses, he/she must persevere to maintain a healthy lifestyle. Exercise is a major component when it comes to staying fit and in shape. Starting a healthy routine at a young age makes it easier to maintain a healthy lifestyle as people age. This also reduces health issues that are associated with aging. People who suffer from health issues due to weight and unhealthy food choices should find a way to fit in a daily exercise routine in their life by choosing one or more of the exercises above. By following simple and consistent health routines, people can lead a better quality of life, which is what most people strive for as they grow older. -3-