The document discusses the importance of exercise for physical health. It recommends getting at least 30 minutes of moderate exercise daily, and lists the four main types of exercise: endurance, strengthening, balancing, and stretching. Exercising regularly builds muscles, lowers health risks, and improves overall well-being. The document advises challenging yourself over time by gradually increasing exercise frequency, intensity, or duration, while allowing muscles to recover between workouts.

1. How to nourish your body
EXERCISE

2. Why exercise?
Exercise is very important because it will help your body to
become strong and flexible.
Exercises gives us energy to become productive
throughout the day.

3. Benefits of exercise
Strong heart
Lower blood pressure
Raise high-density lipoprotein levels (HDL), which is the good
cholesterol
Lower low-density lipoprotein level (LDL), which is the bad
cholesterol
Improve blood flow

4. Benefits of exercise
Build muscle mass
Reduce the aging process (health and medical experts say
that exercise is “the closest thing for anti-aging process”)
Weight loss
And so much more

5. How much exercise?
According to fitness and health experts, you should get at
least 30 minutes of moderate exercise daily.
The body needs exercise to keep it in balance and for all of
your organs to function properly.
There are four types of exercises that you should strive to
do throughout the week to get the maximum benefit from
exercising.

6. Type of exercise: Endurance
Endurance is exercise that lasts for a long time.
This type of exercise will help to keep your heart strong.
Activities that are considered endurance activities involve using the
majority of muscles in your body.
Some example of endurance exercises are long distance running or
jogging, taking long hikes or very long walks lasting for many hours.

7. Type of exercise: Strengthening
Strengthening is building your muscles to help you become a
stronger person.
You can use free weights or your own body weight to strengthen
yourself, which is also called resistance training.
The stronger your muscles are, the higher your metabolic rate to
help you burn fat quicker.
That is why men tend to lose weight quicker than women—because
they have more muscles.

8. Type of exercise: Balancing
Balancing helps to build leg muscles to prevent you from
falling or get into other accidents.
A simple exercise for balancing is by practicing standing on
one leg and then switching to the other leg.

9. Type of exercise: Stretching
Stretching will keep your body flexible, so you can
move around easily.

10. Challenge yourself
It is important to increase the amount of time you exercise, or to
challenge yourself when your exercise.
When your body is used to the same exercise routine from doing the
routine over and over again, it will not provide you the same amount
of benefits anymore.
That is why you have to increase or challenging yourself in your
exercising routine.
 In addition, when you challenge yourself by using a new routine,
you will feel better and happier.

11. 3 ways to challenge yourself
Frequency: If you work out once or twice a week, you could increase
to exercising three or four times per week.
Intensity: If you run on a treadmill, you could increase the speed
during your next workout. If you are using weights, you can begin to
use a heavier weight.
Duration: This means to work out for a longer amount of time. If you
work out for twenty minutes, you could increase to twenty-five or
thirty minutes.

12. Slow and steady
Make sure to increase your workouts gradually.
Do not get frustrated if you think that your workout
routines are not increasing as quickly as you had expected.
Even if you can only run an extra 20 to 30 seconds, it is
much better than trying to increase too rapidly and injure
yourself.

13. Recovery your muscles
Do not train the same muscles two days in a row because
your muscles need time to recover after a workout.
For example, if you work on your biceps on Monday, work
on your thighs and legs on Tuesday to give your biceps a
chance to recover.