how to get a strong Body

Walk a minimum of 10,000 steps a day unless you are a wheelchair user or have mobility issues. Don’t worry, you don’t have to actually count your footsteps all day, you can simply wear a pedometer. It’s worn right above your thigh, on the waist of your pants. Every time your thigh, and therefore your foot, moves forward, it counts one step. Walking is one of the best aerobic exercises you can perform because it is not harmful to your body, specifically your joints. Ten thousand (10,000) steps is equivalent to being considered an “active” person. 

• Going to the mall? Park on the opposite side of the mall from the store you’re going to so you have to walk further.
• Taking public transit? Get off a stop or two early and walk the rest of the way.
• Take the stairs - if it’s an option. Pretend elevators and escalators don’t exist.            
• Develop a routine. If you don’t exercise a lot currently, suddenly working out for an hour every day of the week will probably make you hate exercise. Instead, slowly build up a routine for yourself at your own pace, and build it into your daily schedule. Try to do your exercise at approximately the same time and on the same day each week. Try to change up the type of exercise you do to give yourself variety and reduce boredom. Write down your exercise routine in your calendar (on paper or online) to help motivate you.Once you start your routine, don’t overdo it. If you’re in pain, too exhausted, or not feeling well, stop or slow down. Don’t push yourself past your limits (at least, not without professional guidance).                           Balance the type of exercise you perform. The exercise you perform should be balanced so it has positive impacts on all your internal systems. This means you should include activities that provide you with: stretching and flexibility exercises (e.g. standard stretches, yoga, etc.); aerobic exercises (e.g. walking, running, biking, etc.); strengthening exercises (e.g. weights, yoga, etc.); core exercises, which is anything that helps build strength and power in the muscles that support your spine (e.g. pilates, etc.); and balance exercises (e.g. yoga, tai chi, etc.)                 
• Do yoga on a regular basis. Yoga offers a lot of great benefits for your whole body, as well as your mind. It can also help you increase or maintain your flexibility, build muscle strength, and decrease your weight. And it can benefit your cardiovascular and respiratory systems. Yoga is also great regardless of your age or previous exercise experience.                                                                                  
• Perform moderate and vigorous physical activities every week. Moderate physical activity will make you breathe harder, but you should still be able to talk (includes quick walking, skating, biking, etc.). Vigorous physical activity will not allow you to talk without catching your breath (includes running, cross-country skiing, basketball, soccer, etc.).^] You should spent at least 2.5 hours per week performing moderate physical activity in sessions of at least 10 minutes OR 1.25 hours per week performing vigorous physical activities in sessions of at least 10 minutes.^] Of course, doing BOTH would be awesome!