Article Contributor: Andrew
Being physically active in Dubai, Abu Dhabi, Sharjah or RAK provides men and women of all ages with great health benefits.
You don’t need to be an athlete or have any level of fitness to start incorporating healthy and beneficial habits in your daily life.
Many people mistakenly think that physical activity is too hard for them. But, even if you are overweight or suffer from a medical condition there is still no reason why you can’t do more physical activities.
Making positive, gradual changes is the key to success. Unless you have a specific fitness goal in the UAE or have been advised to start a personal training program in Abu Dhabi, Dubai, Sharjah or RAK you can take your time and choose which physical activities you enjoy the most.
Even if you really don’t like exercise there are plenty of activity options for you. Walking for example is a great exercise method which really doesn’t feel like exercising at all.
The same applies to sports and swimming. These are both active and fun past-times, suitable for all ages and allow you to have fun while training.
Sports and swimming lessons are ideal for kids in the UAE. Some children see exercise and training as a bit of a chore. But, sports and swimming are seen more as fun activities, something they can do with their friends on a regular basis.
Maintaining a healthy weight should be top of your list. There are many reasons why a healthy weight improves your life, these include:
If you spend much of the day seated at work you’ll appreciate that managing your weight can be difficult. However, even if you spend an hour training before, during or after work you’ll not only be helping to maintain a healthy weight but you’ll be adding other benefits to your lifestyle too.
Being sedentary while still consuming large amounts of calories means weight gain – that’s the scientific truth.
So how do you maintain a healthy weight by being more active?
It’s not that difficult keeping your weight in balance. If you are overweight you might want to seek the advice and help of a male or female personal trainer in your area of Dubai, Abu Dhabi, Sharjah or RAK first.
When you have lost weight and reached your target weight loss goal then comes the time for maintenance.
1. If your day is less than active (work or otherwise) think about doing some general exercises in the morning, afternoon or evening.
2. Doing simple exercises like walking, jogging, swimming or group sports a few times a week will help prevent weight gain.
3. If you are a ‘foodie’ then remember that you will need to burn more calories than someone who doesn’t eat as much as you. Many men and women enjoy food – there’s nothing wrong with that but make healthier food choices.
There are many studies, like the one found here that show being more active on a daily basis helps to keep your bones strong and healthy.
In fact, in other recent studies it has been proven that strength training is just as important as cardio based workouts as we age to help protect our bones and keep up strong.
Keeping bones strong and strengthening your muscles should be something you do at least 3 – 4 times per week in the UAE.
This doesn’t mean you need to spend hours in the gym pumping iron. There are plenty of strength exercises you can easily do at home even if you have no fitness equipment at all. Bodyweight exercises are a good example of this where you use your body as your strength training equipment.
As we age our bones lose their density and our muscles lose mass. This can occur faster for some people and faster for most people who don’t get involved in physical activities in the UAE.
While bone density loss and muscle loss are a normal part of ageing concentrating on strength exercises will help you slow the process down.
So what strength exercises are good for bone health?
A strength exercise program can be provided by a specialist strength personal trainer in Dubai, Abu Dhabi, Sharjah or RAK.
But, you don’t necessarily need an expert because many strength exercises can easily and most importantly safely be done at home. These include:
This is just a small selection of exercises that you can do.
Easy into it…..
If you are completely new to training or physical activities it’s important to point out that you need to start slowly. Listen to your body at all times and if an exercise hurts stop doing it immediately.
If you are a senior it’s a good idea to speak with a senior fitness coach and your medical professional before starting a strength training program just to be on the safe side.
Talking part in some form of physical activity is not just good for bone health. By doing some form of resistance exercise you can also improve your muscle strength and muscle function too.
Training your muscles, even just a few times a week can have a big impact on your mobility.
How does muscle strength help?
Training your muscles doesn’t need to be difficult either. There are plenty of exercises you can do at home which include Yoga in the UAE, Pilates, Resistance Band Training, Hill Walking, Swimming and much more.
For pre and post natal women in Dubai, Abu Dhabi, Sharjah or RAK strengthening your muscles can even help with childbirth and post natal physique recovery. However, if you are pregnant you should always use a prenatal personal trainer who can guide you.
According to some studies, like the one found here doing some forms of physical activity can have a tremendous positive effect on your mental health. This includes:
Let’s take a look in more detail how physical activity in the UAE helps with the above.
There is science to back the claim that taking part in physical activity helps to improve your mood.
When you exercise, the level of certain ‘feel good’ chemicals in the brain change. This includes serotonin, stress hormones and endorphins.
This is tied in with the above, chemicals in the brain change when you exercise. But, as well as chemical reactions there are also other reasons why physical activity can help with depression.
When you take part in physical activities or training you are doing something positive with your time. Whether this is pumping iron in the gym or simply walking in the park you are still doing something positive.
Many people in the UAE suffer with weight related issues which can lead to not feeling so great about your appearance or even worse leading to depression. By actively setting a goal for weight loss and working towards that goal you are making positive changes. These changes will over time lead to results which can really give your mood a boost.
Many of us suffer from self-esteem issues and much of the time these issues are related to the way we look. In an ideal world the way we look should have no bearing on how we feel but the fact is many men, women and even younger teens want to improve their appearance.
Physical activity – through training and exercise can really make a positive impact on your mental health. Whether that’s to lose weight or get a beach toned body.
You know how it feels. When you have slept less than well you wake up feeling foggy and even sometimes with aches and pains.
A lack of quality sleep for many people in the UAE is the biggest reason their mood changes from day to day.
However, when you take part in some sort of physical activity during the day or the early part of the evening you are far more likely to sleep better because you are tiring yourself.
It’s not advised to do too much strenuous exercise just before bed though so make sure physical activities are done during the day or ideally in the early part of the evening.
Having said that, there are other types of activity which can actually help promote a better nights sleep. One of these is Yoga. Doing Yoga in Dubai, Abu Dhabi, Sharjah or RAK can be beneficial before bedtime as long as the Yoga poses you choose are gentle and relaxing. The same applies to meditation – it can help relax the mind and body which will help you on your way to an improved sleeping pattern and most importantly make the sleep you get ‘quality sleep’
It’s a well known fact that being more active reduces your risk of many heart related diseases.
Heart disease, heart attack and other cardio diseases can effect men and women of any age but there are plenty of ways you can reduce the risk.
Cardio based activities like aerobics, crossfit, kickboxing, swimming, jogging and many more all give your heart a good workout.
Even if you are a very inactive person it’s never too late to start. You can start by walking or swimming. These low impact exercise types are ideal to gradually improve your overall cardio fitness.
Of course if you already have a heart related problem you should always seek specialist medical advice and the advice of a professional fitness coach in the UAE before you start.
You can actively reduce your risk of developing type 2 diabetes by getting involved in more physical activity.
Of course much of this risk reduction has to do with diet and your lifestyle. Losing weight as part of an active lifestyle is a step in the right direction. Increasing your physical activity with training, sports and generally being more active enables your body to use insulin and glucose more effectively.
However, this is not meant to be medical advice so if you think you are at risk of type 2 diabetes seek medical advice first.
Many seniors in the UAE suffer from arthritis and other mobility conditions. Some forms of exercise are too stressful on the joints but Yoga is low-impact and the ideal way to relieve some of the symptoms of arthritis.
Whether you are just watching your weight or you need to lose weight hunger is often a problem for many men and women in Dubai and Abu Dhabi. What are the best ways to stop feeling hungry all the time?
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