Chapter XIV


Manual activity (exercise) develops or maintains physical fitness and overall health. It is often practiced to strengthen muscles, for the cardiovascular system, and to hone athletic skills.

Frequent and regular physical exercise boosts the immune system,reduces infamation, aids in respiration, improves enduranacnce, and helps prevent diseases of such as heart disease, cardiovascular disease, Type 2 diabetes, and obesity.

It also improves mental health and helps prevent depression.

The pressure is off:

The good news is that on the “Prescription for Wellness Program” exercise is not a mandatory prerequisite for weight loss. The body will be forced to burn its own energy storage, fat, when sugar and carbohydrates become greatly restricted.

However, because of a renewed energy and feeling of well-being it is our hope that one might feel a greater need to experience life to the fullest.

Walking to further enjoy being alive, working out to enhance ones physical definition, or swimming or wading, tremendous exercise that all can participate in.

Do something physical that you enjoy every day, even if for only a few minutes. Perhaps, if you enjoy it enough, you could increase the time spent experiencing the “outside world” in small increments daily. The benefits of exercise will prove to be manifest but again not mandatory for weight loss.

Text Box: Exercise is very important. Just minutes a day can improve your health and well being.







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Exercise can help you to:

  • Lose weight
  • Reduce stress
  • Relieve symptoms of depression and anxiety
  • Reduce your risk of heart disease and certain types of cancer
  • Boost your mood
  • Give you more energy
  • Help you sleep better
  • Increase bone density
  • Strengthen the heart and lungs
  • Improve your quality of life

The Top 10 Reasons that people do not exercise:

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1. Don't have time!


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Physically inactive people have just as much free time as exercisers. Schedule your exercise time. If you can't find a full 30 minutes during your day, break it up into 10 or 15 minute segments.


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    Get up a few minutes early and take a brisk walk, use 15 minutes of your lunch hour to walk the stairs and walk the dog or lift weights after work.

  • Keep a calendar of your workouts, you can track your progress and stay motivated
  • Remember that exercise generates energy--the more energy you have, the more you'll get done each day.

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2. You can't make the commitment to stick to an exercise routine.

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When you look at exercise in the long term, that you have to exercise on a daily basis forever, it can be overwhelming. However, you don't have to change your life overnight. Start with small goals, such as to be more active every day by taking the stairs and moving around more. Decide you'll get up 10 minutes early to walk or lift weights. Over time, you can increase your workout time and try new things. For now, just worry about making it a daily habit. 


3. Exercise Hurts:

You don't have to hurt yourself to reap the benefits of exercise. When doing your cardiovascular exercise, make sure you're in your target heart rate zone. You should be able to carry on a conversation without huffing and puffing. When it comes to weight training, there should be effort involved since lean body tissue only grows when you challenge yourself. Using the heaviest weight you can handle for 12-16 reps will help you get the most out of your workouts. You should feel slight burning, but not teeth-gritting pain!


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4. You can’t seem to stay motivated to continue working out


If you're tired, stressed or bored with your workouts, it's hard to keep going. To combat that, change your routine every 4 to 6 weeks by trying something new or changing your intensity or time. Remind yourself every day what your goals are and what you have to do to reach them. Reward yourself often (massages make great gifts).

5. You want to exercise but you have family obligations.  

You don't have to neglect your family to fit in exercise. Join a health club that has a daycare center or do a video while they nap. If they're old enough, have them participate in your routine by lifting very small weights or counting your repetitions, or take them with you on your daily walk. Show your family what it means to be healthy by giving them a good role model.

6. You don't know how to exercise.

That certainly won't fly what with the wealth of information at your fingertips. Try one of the many exercise books, videos or websites that cover everything from cardio to stretching exercises. Or, hire a trainer at your local gym.

7. You're not seeing any changes in your body.

Not losing weight fast enough? Welcome to reality. You don't put weight on overnight and it won't come off that quickly either. Once you start exercising, give your body time to react. It could take up to 12 weeks before you start seeing some real changes in your body. In the meantime, try to enjoy the other benefits of exercise.

8. You can't afford a gym membership

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There's no reason you have to join a gym to exercise. You can walk anytime, anywhere. Dumbbells are cheap and can be used for a variety of exercises. There are also an incredible number of workout videos available for the home exerciser.


9. You've tried to exercise but you keep quitting.

People often quit because: they schedule too many workouts, work too hard and/or don't give themselves rest days. Do whatever you can--you have to start where you are, not where you want to be. Keep cardio light and schedule recovery days. Progress each week by adding a few more minutes to each workout.

10. You really hate to exercise.

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The key to happiness is doing things you enjoy. If you hate running, you don't have to do it. Find activities that match your personality. If you love the outdoors, go hiking or biking. If you like simplicity, stick with walking or circuit training. Try things before you decide you don't like them.

My particular exercise program of choice (the one that I enjoy the most) may be found to be a bit unorthodox. I go to a gym 2 to 3 times a week but each time that I go I work all of the muscle groups (I do all of the machines).  I do “reps” of 10 with weights that are appropriate and when they become increasingly easy to do I “up the number” to 15 and then add 5 more pounds and begin again with 10. I then do about 15 minutes on the tread mill adjusting the speed as indicated, spend about 15 minutes in the steam room, another 15 minutes in the swimming pool, and then I take a hot shower finishing off with a cold. The fitness results have been amazing and I have find this to be incredibly invigorating, but as has been stated exercise is not mandatory.