Important Reminders About Exercise
Our Bodies are Meant to Be Active
When you think about how we can walk, run, squat, climb, and even somersault, it should be no surprise that our bodies are meant to move and that they respond well to exercise.
Some of the benefits of regular exercise include:
- You burn calories which helps control your weight
- Your immune system gets a boost
- You reduce your risk of heart disease, Type 2 diabetes and certain types of cancers
- Exercise helps you lower your blood pressure and cholesterol levels
- You can manage the ill affects of stress and chronic pain with an appropriate exercise plan
- You build stronger muscles and bones
- You sleep better
In addition, by choosing an active lifestyle you will also see improvements in your appearance, mood and general sense of well being. Why wouldn't you want to be active?
Below is some information about different types of exercise. Use this information to decide what kind of exercise to include in your VitalityCheck personal program. Aerobic or Cardiovascular (Cardio) Exercise
Aerobic (or cardio) exercise involves using major muscles in a rhythmic way for a period of time that results in your heart and lungs working harder than while at rest. The most talked about duration for cardio workouts is 30 minutes. During the first 20 minutes your body is burning up glycogen and doesn't really turn to fat burning until after that time. That's why fitness experts often say that if you want to lose weight through cardio, then you need to workout longer, not harder.
Popular forms of aerobic exercise include many of the classes offered at health clubs such as Step, Spin and Kick Boxing. In addition, aerobic exercise includes:
- Walking
- Swimming
- Bicycling
- Cross-country skiing
- Running
- Jogging
- Dancing
- Stair climbing
- Elliptical training
- Rowing
The key to aerobic exercise is to get your heart and lungs pumping. This does not mean that the exercise has to be strenuous or exhausting. Moderate levels of exercise are all that is called for here because the key is continuously performing the exercise over a relatively long period of time.
Strength Training
Muscles are all about "use it or lose it". To stay strong, and to keep our bodies burning calories even while at rest, we need to keep using our muscles. Lifting weights two or three times a week can significantly change our metabolism which aids in weight loss and improves our self-confidence about being able to perform challenging tasks. This is not about becoming a body builder. Instead, this is all about keeping our muscles strong and fit so that we can handle everything from bringing in the groceries, to lifting children and pets, to participating in recreational activities. Physical strength plays a big part in enjoying life to the fullest.
Mind-body Exercises
Yoga, Pilates and Tai Chi are good examples of mind-body exercises. Mind-body exercise is defined by the International Dance and Exercise Association as "physical exercise executed with a profound inwardly-directed focus". Performing these types of exercise involves concentrating on how you are breathing and using your muscles as you perform each exercise.
Mind-body exercises can improve your overall strength, flexibility and balance as well as increase your aerobic capacity. These types of exercise are excellent for reducing stress because they bring your focus into the present moment which enables you to let go of worrisome and negative thoughts. Two Ways to Make Being Active Easier:
1. Do What You Enjoy
An important step in becoming more active is taking note of the physical activities that you truly enjoy. Maybe it's playing in the park with your kids, riding your bike, working in your garden, walking your dog, jogging with a friend, taking dance lessons, playing tennis, bowling, swimming... there are so many enjoyable activities available to you. Choose something that you enjoy and give yourself the gift of time by spending 30 - 60 minutes everyday doing that special something just for you - and it doesn't have to be the same thing everyday to be beneficial.
2. Take the Long Way
Taking the long way is probably the easiest and most time efficient way to become more active. You likely have at least one place that you have to go to everyday, and there is either a short way or long way to get there. Take the long way! That may mean parking your car farther away, walking around the block first, or taking the stairs instead of the elevator. Whenever and wherever you can, walk the furthest distance to get there. Do this as often as you can throughout the day.
Linda L. Cook, President VitalityCheck, LLC http//:www.vitalitycheck.biz
Linda L. Cook is the creator of a 3-in-1 daily journal (a food diary, exercise log and sleep journal) in the compact size of a checkbook. It is designed for tracking diet, exercise, sleep, supplements taken and mood plus much more. VitalityCheck® can be used in employee wellness programs, weight loss clinics, special events and tradeshows. Both imprinting and customization solutions are available.
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