Exercise is absolutely necessary to good health. Movement is associated with life. When there is stagnation there is death. Our bodies were made to move. Exercise is an important part of our prescription for wellness. If our lifestyle does not include exercise the detrimental effects are enormous. The benefits of exercise are numerous in themselves but additionally, exercise helps you get more out of what you have already invested in all the other areas. For many of us life moves faster than we do. Our schedules can be a blur of rushing to work, tending to kids, groceries, laundry, and errands, which make the goal of exercise, seem unattainable. Healthy lifestyles just require a bit more planning and organization. Once you’ve thought through how you can add exercise into your life and you’ve decided it’s a necessity the hardest part is done. Your exercise program should be geared toward your current level of fitness and should be designed to work within the bounds of your regular schedule. Our exercise program should include resistance training, flexibility training and aerobic exercise. At best our program would include 30 to 45 minutes of aerobic activity at least three times per week with a couple of additional days focused on strength and flexibility training. If you are unsure about your current level of fitness consult with your physician and get their recommendation to begin. In her recent article entitled, “ The Fit Way to Weight Loss”, author Gina Demillo Wagner quotes a 2003 study, which found, “that women who maintained a fitness routine for 12 months or longer significantly improved their chances of sustaining long term weight loss.”1 It’s best to make exercise a part of our lives on a regular basis to get optimum results.
About 10 years ago I noticed that I was putting on some extra weight. I felt like I was warring with that battle of the bulge. I have been an avid exerciser for years but I focused primarily on cardiovascular exercises that were easy and enjoyable to me and that I could do at home. Our bodies do get accustomed to our exercise protocols so it is important to throw them a curve ball now and then. In my case I needed to challenge myself with a different type of aerobic exercise as my body had gotten use to my routine and I needed to add resistance training. As we age our bodies have the tendency to lose lean body mass, which is lean muscle tissue, each year. This in turn decreases our basal metabolic rate (the number of calories burned by our body at rest each day), which results in fat storage if we continue to eat the same amount of daily calories. I decided I needed motivation to start resistance training so I found a trainer who I felt I could work with to achieve my goals. It took me some time to get my motivation for strength training. Many days I would not have gone except I had an appointment with my trainer, I wanted to show respect for her time and I had already paid for my session. After a number of days (probably about 21) I looked forward to being in the gym as I was encouraged by the strides I was making with consistency.
The benefits of exercise include:
Increasing circulation which distributes nutrients and removes wastes
Increasing oxygen to every cell in the body
It gets us sweating which aids in toxin release
Decreases weight, blood pressure, resting heart rates, and bad cholesterol
Increases good cholesterol
Increase lean body mass or muscle
Decrease appetite
Improves digestion
Decrease fat
Helps to eliminate toxins with increased bowel movements
Reduces the risk of premature death
Reduces the risk of colon cancer and breast cancer
Reduces anxiety and depression
Strengthens and boosts the immune system
Improves stamina
Builds bones
Improves alertness and clarity of mind
Improves the sense of well being and boosts confidence
Enhances your sexual life
Enhances strength, balance and agility
Improves flexibility, muscle strength and strength of ligaments and tendons
These are some of the benefits of exercise. Getting started can be as easy as getting a good pair of walking shoes and start walking. Starting exercise doesn’t have to be complicated. You just need to get started. I like exercise first thing in the morning because it gets accomplished with less interference and produces a positive effect all day. It’s easy to get side tracked once the day has begun.
Learn to incorporate additional exercise into your day. Take the stairs instead of the elevator. Park further away on purpose. Take a walk at lunchtime. Do your household chores with more vigor. Get the most out of walking your dog. Don’t talk with friends on the phone schedule to walk with them instead. Hit the track while your waiting for your son or daughter at soccer practice. Don’t sit down and watch television. Ride a stationary bike or do sit ups and pushups. Plan outdoor activities for the family.
In our household, planning exercise as a family helps to keep us consistent and strengthens our relationships. I have friends who stick to exercise better when they are working towards a goal, such as a 10K race or half marathon. Other individuals enjoy building relationships in clubs or various classes. Whatever your preference it is generally better to have an exercise partner or if not a friend to share your plans with who will help keep you accountable. It is key to enjoy what you are doing.
So Just Do It!! Your Rewards Will Be Great!
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