What are the physical exercises and their precautions.

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Several systems of exercise have been developed over the years, which ever system you choose to adopt, the exercises should be performed systematically, regularly and under proper guidance. To be really useful, exercise should be taken in such a manner as to bring into action all the muscles of the body in a natural way. Walking is one such exercise. It is, however, so gentle in character that one must walk several kilometers in a brisk manner to constitute a fair amount of exercise. Other forms of good exercise are swimming, cycling, horse-riding, tennis, etc.
Precautions
Vigorous exercise of any kind should not be taken for an hour and a half after eating, nor immediately before meals. Weak patients and those suffering from serious diseases like cancer, heart trouble, tuberculosis and asthama should not undertake vigorous exercise except under the supervision of a competent physician. If exercising makes you tired, stop immediately . The purpose of exercise should be to make you feel refreshed and relaxed and not tired.

Related: does massaging your back helps lower pain.
The most important rule about the fitness plan is to start with very light exercise and to increase the effort in gradual and easy stages. The sense of well-being will begin almost immediately. One can start off with a brisk walk for 15 to 20 minutes. A comfortable sense of tiredness should be the aim. It is valueless and possibly harmful to become exhausted or seriously short of breath. Perhaps, one should aim at activities which need about two-thirds of one’s maximum ability. One way to assess is to count your own pulse rate.
Counting of pulse is quite easy. Feel the pulse on your left wrist with the middle three fingers of your right hand. Press just firmly enough to feel the beat easily. Now count the number of beats in 15 seconds, with the help of a watch with clear second hand and calculate your rate by multiplying by four. At rest heart beats 70 to 80 times a minute. This rate increases during exercise. Really vigorous can produce rates as high as 200 beats per minute or more.
Reasonable aim is to exercise at about two-thirds of maximum capacity. It follows that heart rate should be about 130 per minute during and just after exercise. Always avoid over-exertion and never allow your pulse go above 190 per minute minus your age.

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