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
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.
Exercise can help you to:
Relieve symptoms of depression and
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
1. Don't have time!
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.
2. You can't make the
commitment to stick to an exercise routine.
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!
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
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
8. You can't afford a gym
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
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