Tag Archives: regular exercise

The many benefits of exercise

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The many benefits of exerciseEveryone knows that exercise can help a person lose weight, but there are many more benefits to exercise as well. It can make you look and feel healthier, and help you to live longer. There is much more to it than that, as you will soon discover. Overall health is benefited by regular exercise. It doesn’t have to be weight training or any other excessive workout, just regular movement can do so much for the mind, body and spirit.

Exercise helps to ward off disease and illness

Regular exercise can help prevent sickness and disease. It has been known to help lower cholesterol, help symptoms or sometimes eliminate type II diabetes, and decreases chances of heart disease. It also helps keep the body running smoothly to help fight germs and viruses. People who establish some sort of exercise routine have less sick days than others.

Exercise reduces stress

When one exercises, the brain releases chemicals that make people feel happier and less stressed. The more exercise one gets, the more of this chemical is released. It is a great mood boost, and can help ease some of the symptoms of depression as well.

Exercise for a better night sleep

Although you shouldn’t exercise close to bedtime, regular activity can help you fall asleep faster. It can also help you to spend more time in REM, or deep sleep than those who do not regularly exercise. To get a better night sleep, get your activity in the morning or afternoon. You’ll be able to tell the difference in how well you sleep.

Exercise and healthy digestion

There are many digestive problems from which people suffer every day. Heartburn, constipation and other ailments can make someone’s life a lot less pleasant. According to the National Institute of Diabetes and Digestive and Kidney Diseases, over 4 million Americans suffer from constipation. Regular activity can help to reduce and eliminate that problem, especially if there is more fiber added to the diet. Exercise helps make for a healthier digestive system, which generally makes people feel much better and healthier.

There are so many benefits to regular activity and exercise. It can literally help every part of the body, up to and including promoting healthier skin. There are many excuses not to exercise, but why make them when there are so many advantages to getting regular activity? It’s almost guaranteed you will notice a difference in a short amount of time.

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Why should you bother to be active?

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Regular exercise has many benefits. It is a powerful stress buster, can help keep the weight off, and lowers the risk of developing serious chronic diseases. Other benefits include increased energy, stronger bones and muscles, improves sleep, improves body shape, increase mental well-being and improve your outlook on life.

 Here are some quick tips.

1. Renew your commitment to a healthy lifestyle. Think more types of activities, which integrate into your own lifestyle and that you can easily build into your day. Make it a point to read up on news and information about fitness, such as this article on exercise. Put a fitness plan into action today!

2. Aerobic exercise is important for the cardiovascular system. It is defined by repetitive motion, such as running, swimming or cycling. It can also tone the muscles. Including a little aerobics and resistance training is the best for your daily routine.

3. Set small, specific goals that you can follow (such as losing 5 percent of body weight or exercise three times a week, etc.) Drink green tea (which helps promote weight loss). Eat fresh fruits and vegetables during your day at home or at work etc.

4. Resistance exercises are important for healthy muscles and bones. It also increases your strength. It is defined by short bursts of energy such as weightlifting, playing sports and even pushing a lawn mower. Ideally, you need both resistance training and aerobic exercise to keep your body operating at its peak.

5. Simple ways work well for getting fit and healthy – you do not need to go to a gym. You can become more active in your daily life – like parking the car farther away from the shop or school, and walking more. Climb the stairs instead of always taking the elevator or even walking to the office of a colleague instead of sending an email – you will get fit faster that way.

6. Metabolism does not slow down with age. It’s just that when people get older they don’t do the same strength-training, and they may lose lean muscle mass. The more lean muscle tissue you have, the higher the metabolism – and the faster you lose weight etc. Keep your exercise and activity levels up every year, and at the same time, so you can maintain muscle tone, to maintain a healthy metabolism and maximize weight loss etc.

7. A minimum of 30 minutes of moderate activity at least five times a week, will keep you physically active. You can divide each half hour into three sessions of 10 minutes. If 30 minutes is not possible right now, start with what you can do, and then gradually build it up.

8. Keep hydrated by consuming at least two litres of water per day. It is even more important to drink water before, during and after exercise. Even a low-intensity exercise requires that you are well hydrated.

9. Rest between workouts and allow your body time to recover.

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7 ways to help you stay motivated to exercise

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7 ways to help you stay motivated to exerciseYou have been informed of the benefits of exercise a thousand times and you know what to do, but it can be so easy to make excuses. “I am on the couch and feel lazy”; “My favourite show is on the telly” or “It looks too cold outside”. We have all heard it before, so how do you get (and keep) the motivation to get up and exercise regularly?

1. Plan.

Leading a busy life with work and family etc, it can be difficult to think that there is room to fit daily exercise. Make exercise a priority and plan your daily routine around it. Do not do it on a voluntary basis like “I don’t feel like it today”. It also helps to plan doing your exercise at a time you will enjoy it. For example, if you struggle to get out of bed in the morning most of the time, do not try to exercise in the morning. Try your lunch hour or after work.

2. Get your exercise gear on.

The first step (and often the hardest part, is putting on your runners and exercise gear). Once they are on, it is much easier to start. Better yet, get yourself something new. It’s amazing how a new pair of runners, training top or new gadget can encourage you to “try them out. Now you look good and feel good!

3. Variety in your exercise is essential.

Change your running route, cycling instead running, or swim in an outdoor pool (Irish weather permitting), rather than inside. Maintain your interest by changing parts of your workout to avoid boredom. The gym can quickly become a sterile environment, so if you’re a gym go-er, do an outdoor session every now and then.

4. Get social.

Exercise with friends, have a good laugh so you keep each other motivated. They support you and you support them while having fun! Otherwise, you can try group lessons or join a local team. If you thrive on competition, team sports (GAA, soccer or rugby etc) are great. As is training with someone who is slightly better than you, so you’re always pushing yourself to get better.

5. Art of distraction.

Exercising to music or chat with friends keeps you distracted. You may find that you exercise longer or finish faster than you thought you would. If at home, try to exercise while watching telly or during the commercial break.

6. Are your goals realistic?

You may not have the intention to run a marathon, but it is important to have goals and to implement them to keep you motivated along the way. But be realistic! Do not put them too much above your level, where you can never achieve them. Write them all down and remember to check them on a regular basis as your fitness improves.

7. Remember to reward yourself.

It might be running that extra mile or lose a few pounds, but when you achieve your personal goals and are satisfied with the performance, reward yourself. You could give yourself a day off or buy a new pair of jeans. But be proud of yourself for reaching that goal.

Always remember the way you feel after exercise – endorphins flying around your body, you feel healthy and satisfied with yourself. The next time you’re thinking of skipping the session, remember this feeling and exercise!

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