Exercise can be broadly divided into aerobic and anaerobic activities. Each type of exercise has its own advantages and disadvantages for physical health, and it is not possible to cover all health aspects with just one type of exercise.

 

The effects of exercise are diverse, positively impacting not only physical health (such as increased strength, muscular endurance, flexibility, weight management, cardiovascular health, cancer prevention, osteoporosis, and diabetes prevention) but also psychological health (reducing depression, anxiety, and stress, and improving self-esteem).

 

Exercise also varies depending on physical condition and illness. For example, if you have high blood pressure, walking is better than swimming, and if you have degenerative arthritis, swimming is suitable. Based on information from American health and medical media such as 'WebMD', I have summarized the appropriate exercises according to physical condition.

Walking

 

Walking exercise is good for the elderly, osteoporosis patients, obese individuals, and beginners who have just started exercising. It is also suitable for people who often experience numbness in their hands and feet due to poor blood circulation. While walking may be difficult for lower body obesity to lose weight, upper body obesity responds well to walking and running.

 

Cycling

 

It is good for people with weak physical strength or joint problems. If you have lower back pain (lumbar pain), riding an indoor bicycle is beneficial. Since it burns fewer calories, its weight loss effect is lower than walking or running.

 

Running

 

It is good for young people, but if you are overweight, it can put strain on your ankles. It is beneficial for osteoporosis prevention, but if you currently have osteoporosis, it may be risky. A moderate pace is one where you can talk to the person next to you and are slightly out of breath.

 

Hiking

 

If your joints are weak or your physical strength and muscle mass are diminished, you may actually experience pain or injury. If the slope exceeds 30%, it puts strain on the knees and joints, so it is better to start on a gentle incline.

 

Swimming

 

It is beneficial for people with poor cardiopulmonary function or degenerative arthritis. In particular, freestyle, backstroke, and water jogging are good, while butterfly stroke and balancing are better avoided. If you have frozen shoulder, arm exercises in warm water are helpful. If you have high blood pressure, walking is better than swimming.

 

Strength training

 

If muscle mass is low or if there is asymmetry between the left and right sides, strength training should be performed. This is because having unequal muscle mass increases the risk of injury.

 

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If your blood pressure is high, walking is better than swimming.

Swimming is suitable if you have osteoarthritis.

 

Eating and exercising also depend on physical health.

The effective ones are categorized.