We all know that exercise is beneficial but it is one of those things that seems so hard to fit into your lifestyle. Let’s take a in-depth look at why exercising is so good for you, and ways to help you incorporate exercise into your life.
Why Exercising is a Good Thing
You have probably been told countless times that you should exercise more often. But do you really understand why you should exercise?
For starters exercise is good for the whole body including your mind. This is because your body produces endorphins which when released give you that happy and good feeling experience.
Many individuals who begin an exercise routine report that they start sleeping better at night within days. They also report feeling much better overall.
For women exercising can help reduce the risk of osteoporosis. Exercise can help improve your muscle mass and strengthen your bones. This is a definite advantage as you head into middle age.
Wellness is a hot topic now and this covers not just exercise but nutrition as well. More people today are concerned about their wellness and are beginning to understand that exercise is a contributing factor to this.
Additional wellness factors include taking physical therapy to help improve your joints, your circulation and increase your overall body movement. There are many fitness classes that are aimed at just getting your body to move again.
These classes are promoted as Functional Fitness and help you with everyday activities, including carry your grocery bags, picking up your grandchildren and doing your household chores. These classes are often aimed at seniors and for those who suffer from a major disability.
Exercise is great for those who want to lose weight. In fact this is such an important factor in weight loss that the trend is for weight loss centers to start including an exercise factor into their programs.
Being overweight puts you at risk for developing diabetes, high blood pressure and for having a heart attack. With a little weight loss and exercise added in these risks can be reduced drastically, and results can be seen very quickly.
Exercise should be part of your daily routine and it doesn’t have to involve running 10 miles a day or exercising for hours on end. In the following pages of this report we will show you how to choose an exercise routine, how to get started safely and how to fit all of this into your busy schedule.
The Principles of Exercise
Before starting an exercise routine you want to really understand the principles of exercising. This will help you realize why you need to exercise regularly and what changes you can expect to see from your body.
1. Exercise Regularly – get yourself onto an exercise schedule and then stick to it. Aim to do some form of exercise such as walking or swimming at least 3 times each week.
2. Track Your Progress – keep an exercise journal and jot down when you exercised, what type of exercise you did and for how long. Also note how you felt during and after the exercise. You can compare this information to see how you are improving as the weeks go by.
3. Balancing Your Exercise – it is important to do some type of cardio each day but you want to balance this out by doing strength and toning exercises. This will help your body get a more defined look quickly.
4. Vary Your Workouts – you want to keep your exercise fun. You can accomplish this by walking in different areas of by changing your exercise. Why not go for a bike ride or take a Zumba class? This will also help keep you motivated by not becoming bored with your exercise routine.
5. Set Exercise Goals – by setting goals you are giving yourself something to work towards. You can set small goals of walking so many steps or miles per week. Or if you like to swim by swimming a certain number of laps per session.
6. Exercise to Your Limit – this is very true if you are recovering from some type of injury. If you have a knee injury then you need to work with your physiotherapist and don’t overdo your exercise. It takes time to recover so it is important to listen to your body and adapt your exercise routine accordingly.
7. Take a Rest Day – it is important to allow your body time to recover. This is very important when strength training. Alternative these days with your cardio training days. For example do cardio Mon, Wed and Fridays and strength on Tues and Thurs. Saturday you can add some more cardio and keep Sunday as a rest day. Choose a routine that works for your lifestyle and your family.
Finding the Right Fitness Routine
For adults aged 18 and over it is recommended that you get 150 minutes of exercise in per week. This includes activities such as walking, cycling and running. It is also recommended to do some type of weight bearing or resistance training at least twice per week.
What that boils down to is 30 minutes of activity 5 times a week and 2 training session of about 20 minutes each.
Plan Your Goals
Your very first step is to plan what your goals are for your exercise routine. This could include:
• Losing weight
• Recovering from an injury
• Getting more movement from your body
• Strengthening your muscles
• Toning/body building
• Have more energy
• Overall health benefits
We suggest that you write your goals down on a piece of paper and put them in a prominent place. Your fridge or bathroom mirror is a good place, somewhere you will see them every day.
Knowing what motivates you is going to be important to. Here are some pointers to take into consideration.
• Do you enjoy being in a group environment?
• Are you more of a go solo person?
• Do you enjoy the outdoors?
• Does going to the gym interest you?
If you enjoy a group setting then taking a Zumba or Kick boxing class might be ideal. For those who enjoy being by themselves you can cycle, swim lengths at your local pool or walk.
Outdoor enthusiasts can enjoy cycling, walking, hiking, swimming, ice skating and ski-ing. Many of these activities can be done as a group or alone.