NO EXCUSES FOR NOT BEING HEALTHY

Getting In Shape: 10 Workout Techniques For Everyone

Image: Scott Webb

If you want to stay healthy, getting in a reasonably decent shape is not a thing you can simply choose to do or not do. It’s a must. The good news is that, according to each goal, different workout methods have varying degrees of intensity. And there is a workout for everybody, no matter how fit or unfit you are.

Read on and find out about some famous and lesser-known techniques that help millions of people every day to achieve a healthier lifestyle and be in a better physical condition overall.

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Let’s start with one of the most obvious ones —and there is good reason for that. Strength training is a key component of overall health and fitness for everyone. It helps reduce body fat, increase lean muscle mass, and burn calories more efficiently.

Lean muscle mass naturally diminishes with age. Strength training can help you preserve and build up your muscle mass at any age. It enables you to develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and even sharpen your thinking skills.

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Pilates is one of those exercise methods that gained traction a few years ago. However, it was developed by Joseph Pilates in the early 20th century, mostly as a method of injury recovery for dancers. Some of the principles that guide the Pilates method include concentration on each movement, use of the abdomen and lower back muscles, flowing, precise movement patterns, and controlled breathing.

Pilates routines can be performed on specially designed apparatuses, including a bed-like structure called a reformer, or more simply on a mat or blanket. Its main benefits include pain relief, core strength, posture, flexibility, balance and coordination, body awareness, breath control, and mental well-being. Not bad, right?

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As the name implies, functional training is an exercise that looks like movements you make in your daily life. Functional movements use large groups of muscles working together across your body. Picking up a heavy object, swinging a baseball bat, or carrying groceries are real-world situations that functional training helps improve.

For example, a senior individual might practice bodyweight squats to improve his ability to stand up from a chair. These everyday activities can get easier when you train for them. Functional training’s benefits also include balance and coordination, making different parts of your body move together smoothly, and is very helpful for older adults to prevent falling and related injuries.

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You’ve probably seen this one in parks. Tai chi is a practice involving a series of slow gentle movements and physical postures, a meditative state of mind, and controlled breathing. Tai chi originated as an ancient martial art in China. Over the years, it has become more focused on health promotion and rehabilitation.

In this low-impact, slow-motion exercise, you go without pausing through a series of gestures named for animal actions or martial arts moves. The movements are usually circular and never forced, the muscles are relaxed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.

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One of those fun activities that also doubles as a transportation method and a great way to perform a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults, is cycling.

Riding to work or to do the groceries is one of the most time-efficient ways to combine regular exercise with your everyday routine. Nowadays, an estimated one billion people ride bicycles every day – for transport, recreation, and sport. Are you one of them?

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Another popular exercise, running is an appealing activity because it’s inexpensive and you can do it anytime that suits you. While it is not so great on the joints if done too frequently, running has some great health benefits, like helping build strong bones, strengthening muscles, improving cardiovascular fitness, burning calories, and helping maintain a healthy weight.

Also, running can be a social activity. Some runners choose to participate in fun runs, athletics races, or marathons. These days, a multitude of running clubs can be found online.

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A well-known and healthy workout, yoga offers physical and mental health benefits for people of all ages. If you’re going through an illness, recovering from surgery, or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.

Yoga improves strength, balance, and flexibility, helps with back pain relief, eases arthritis symptoms, benefits heart health, and enables you to relax and sleep better. Want more? Yoga also helps you manage stress and promotes better self-care.

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You might think of this one as an older people activity, but it’s no longer the case. Some good reasons explain why aqua gym training is becoming more and more popular. Working out in the water is one of the most therapeutic activities one can take part in. Water aerobics builds cardio, strength, and resistance all while being easy on the joints.

The water helps people to move more freely, helping those who suffer from joint problems. Hydrostatic pressure also enables blood flow to circulate more effectively throughout the body. This effectively reduces blood pressure and, in the long run, decreases resting heart rate.

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Surprised to find something as simple and pedestrian (pun intended) as walking on this list? Well, physical activity doesn't need to be complicated. Something as straightforward as a daily brisk walk can help you live a healthier life.

A regular and vigorous walk can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, strengthen your immune system, and reduce stress and tension, among other benefits. Not really into running? Try walking!

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Circuit training is a type of training that involves rotating between several exercises that target different muscle groups with minimal rest in between. It’s ideal for those looking for a quick, effective, full-body workout. Circuits range from 8–10 exercises, although that varies based on goals, time available, and the experience levels of the participants. Once all exercises have been completed, you may rest for 1–2 minutes, then repeat. Most circuits are completed 1–3 times.

The types of exercises included in circuit training vary considerably depending on a person’s performance and health goals, experience, mobility, and other factors. Its many benefits include increasing strength, muscle growth, and heart health. It promotes weight loss, improves your mood (as almost any exercise does), and is time efficient.

What’s in a name, anyway?

Few people know that these countries used to have other names. Do you?

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It is always a delicate matter when a country changes its name, as it signifies a shift not only for the geographical area but also for its inhabitants. The very identity of a nation is affected, which is why such changes are relatively rare. But they do happen. Did you know that Iran was once known as Persia? Or that Colombia was once called New Granada? Not many people remember the original names of these 12 countries. Do you?

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A well-known historic name, Persia was Iran’s official name in the West until 1935, when the new denomination was formally adopted by the government. This new name, Iran, was the name of the country in its own language, Persian.

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Until 1939, Thailand was known as Siam. The name was changed by the government following the establishment of a constitutional monarchy, as part of a broader effort to modernize the country and promote a unified national identity.

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In 1989, the military government of Burma officially changed the country’s name to Myanmar in English, stating it was intended to improve the nation's image and to "promote ethnic unity." In the Burmese language, Myanmar is a more formal, literary version of Burma, so the change did not affect the native name.

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If you remember calling the Netherlands Holland, you're not alone. However, in 2020, the Dutch government officially stopped using Holland as a promotional name for the country. This rebranding effort aimed to present a more unified national image and move away from recreational associations, factors that have long drawn tourists to the Dutch capital, Amsterdam, which is located in the province of North Holland.

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To distance itself from its colonial past, Sri Lanka changed its name from Ceylon, a name given during British rule, to Sri Lanka. The name Sri Lanka is derived from the Sinhalese language and means "resplendent land."

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The African country of Zimbabwe changed its name from Rhodesia after gaining independence from British colonial rule in 1980. The name Rhodesia came from Cecil Rhodes, the British imperialist who played a major role in the colonization of the region.

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After the fall of the Soviet Union, Czechoslovakia peacefully split into two countries in 1993: the Czech Republic and Slovakia. In 2016, the Czech government officially adopted Czechia as the country's short-form name, recommending its use in international contexts, so that it can expand on business by having an easier name.

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After gaining independence from the British Empire in 1922, the Irish Free State existed as a self-governing dominion within the British Commonwealth. In 1937, a new constitution was adopted, and the country officially changed its name to Ireland (Éire in Irish), signaling a move to assert greater national identity and distance itself from its colonial past.

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The country formerly known as East Pakistan changed its name to Bangladesh after separating from West Pakistan in 1971. This change reflected deep cultural, linguistic, and political differences between the two regions and marked the culmination of the Bangladesh Liberation War, which led to Bangladesh’s independence.

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The region now known as Ethiopia was historically referred to as Abyssinia, a name commonly used by foreigners for many centuries. The term Abyssinia broadly referred to the Ethiopian Empire, which was ruled by various dynasties dating back to at least the 13th century. The name Ethiopia has ancient roots and was officially adopted as the country’s name by Emperor Haile Selassie in the 20th century, emphasizing Ethiopia’s longstanding heritage and identity.

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Modern-day Colombia was once part of the territory known as New Granada during Spanish colonial rule. After independence, the country went through several name changes: it became the Republic of New Granada, then the United States of Colombia following a civil war, and finally the Republic of Colombia in 1886. The name Colombia is derived from the surname of Christopher Columbus.

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The country formerly known as Swaziland officially changed its name to eSwatini in 2018. The name change was intended to shed traces of its colonial past and to reduce confusion with Switzerland, a landlocked European country. Notably, eSwatini is one of the few country names that begins with a lowercase letter.