Significance of exercise for healthy life

It is a well known fact that regular physical activity improves health and wellbeing. So what does physical activity mean? Bodily movement produced by the contraction of skeletal muscle that requires energy expenditure in excess of resting energy expenditure. Whereas exercise is a subset of physical activity: planned, structured, and repetitive bodily movement performed to improve or maintain one or more component of physical fitness.
Exercises are of two types:
Aerobic
Anaerobic
Aerobic exercise consists of rhythmic, repeated and continuous movements of the same large muscle groups like walking, cycling, jogging, swimming etc…
Resistance exercise are activities that use muscular strength to move a weight or work against a resistive load like weight lifting, exercises using weight machines.
The American Diabetes Associations has recommended a minimum of 150 min moderate intense aerobic physical activity every week. And in the absence of contraindication, resistance exercises three times a week.
Frequency and type of exercise
At least 30 min of moderate intensity exercise daily.
90 min/week of vigorous exercise.
Should be distributed over at least 3 days/week, with no more than 2 consecutive days
without physical activity.

ENERGY EXPENDITURE ON VARIOUS PHYSICAL ACTIVITIES
ACTIVITY :KCAL/HR
Cleaning/mopping : 210
Gardening: 300
Watching TV: 86
Cycling(15km/hr) : 360
Running : 12km/hr : 750
10km/hr : 655
8km/hr : 522
6km/hr : 353
Walking(4km/hr) :160
Shuttle :348
Table tennis :245
Tennis : 392
Volley ball :180
Dancing :372
Fishing :222
Shopping :204
Typing :108
Sleeping :57
Standing :132
Sitting :86
Some of the general principles to be followed while exercising:
Daily exercise preferred
Start slow- have a warming up and cooling down period
Chest pain during exercise- stop exercise
Well fitting sports shoes
Carry sweets/sugar
Individualize exercise prescription
Reduce dose of insulin
Several well-planned studies have confirmed the benefits of yoga practices among diabetics.
And some of the best practiced Yogasanas are:
Ardha baddhapadma paschimoottasana
Eka pada galavasana
Shalabasana
Padahasthasana
Suptaveerasana
Adomukha matsyasana
Urdhwa prasarita padasana
Chatushpadasana
Mahamudhra
Urdhwa dhanurasana
Bhujangasana