EXERCISE. Movement. “I’m sick and tired of being sick and tired!” Do you find yourself feeling that way sometimes? The experts say we need to exercise. “What if I don’t have the energy to exercise?” The experts say we’ll gain energy if we exercise! “How can I exercise if I don’t have any energy to start a program?” It seems a bit backwards but the research undeniably points in that direction. Exercising will make you feel better, you’ll have more energy, you’ll sleep better at night and you’ll live longer! So, what’s keeping you from exercising? If you are having problems getting started, you’re definitely not alone. Research has shown that anywhere from 25% to 35% of Americans are sedentary. It has been referenced as the biggest public health concern of the 21st century, until COVID-19. (1) I’m a certified personal trainer and fitness instructor. By the time people reach out to me about joining one of the exercise programs, they have internally made a decision that it’s time for them to start exercising and they are ready to commit. It’s the most important step in the process of getting started. Only you can make this decision. You need to be ready to make the change and commit to it. When they say “it’s all in your head”, it really is in this circumstance. Only YOU, only your MIND is stopping you from exercising. “Whenever I feel the need to exercise, I lie down until it goes away.” – Paul Terry Need more encouragement to get your MIND to start committing to exercise? Here are some very specific ways in which exercise can improve your life! 1.Mood Booster. Exercise is known to release endorphins. This can help calm you, reduce stress, decrease the feeling of pain, increase overall happiness and naturally inspire relaxation. 2.Weight Loss. Engaging in physical activity, your body expends energy, or calories, which can reduce fat. 3.Energy! Exercising can help your blood circulate oxygen and nutrients, which means you’ll have more energy to perform those daily tasks. 4. Chronic Diseases. Exercise can help due to the overall benefits exercise has on your body. Weight loss, happiness, less stress, more muscle mass, etc. All of these can fight off disease. 5.Sleep. If you can’t sleep at night, it might be because you need to work your body harder. Exhausted all day but then you can’t sleep at night? Exercise can help you sleep better and get better quality of sleep. 6.So Much More. Exercise can also help with cardiovascular issues, helps manage blood sugar levels, helps people quit smoking, boosts sex drive, increases self-esteem, increasing balance (reduces risks of falling), etc. As a personal trainer, fitness trainer, health & wellness coach, and senior fitness coach; I am trying to spread the word on how important a natural and holistic wellness program is best for everyone. Physical fitness and a whole foods diet can save lives. If you need help making life-long healthy habits, contact me today. “If you don’t make time for exercise, you’ll probably have to make time for illness.” Robin Sharma COVID-19 has created a magnitude of stress, fear and anxiety. But in light of things that we are dealing with, we are also experiencing an abundance of family time, personal growth and for the first time for many…extra time. Use this gift of time to start creating healthy habits, like exercising. Today, I’m going to share some strategies that you can use to start creating the healthy habit of exercising! The most important thing to remember is that SOME exercise is better than NONE. 1. Check your health. Be sure that you consult with your doctor for any limitations before starting an exercise program. This is especially true for people with underlying health issues or older adults that have been sedentary for a long time. 2. Seek help. If you don’t know how to start, reach out to a professional. Personal trainers, like me, can help you get started to ensure the right exercises, proper form and can create safe programs specific to you. 3. Schedule it. If you have a busy schedule, always schedule your workouts on your calendar. If it’s on your calendar, you are more apt to get it done. Also, morning workouts tend to have a better performance rate than evening workouts. Be sure it works for your schedule. 4. Realistic goals. If you haven’t been active for a long time, don’t think you can automatically jump right into a full workout program. Start small and continue to increase your time and difficulty as you go. 5.Ditch excuses. I’ve heard all the excuses before, there are no excuses (unless your doctor tells you…). 6.Start Small. Tell yourself that you are going to just walk for 10 minutes. Or convince yourself to move your body in some way for just 5 minutes. The small periods of time can add up to a regular workout! Do 5-10 minutes in the morning, afternoon and evening. All of a sudden you have the required activity time done for the day! “When it comes to health and well-being, regular exercise is about as close to a magic potion as you can get.” Tich Nhat Hanh There are many activities that you could engage in and call it “exercise” or “movement”, but you need to make sure that you get what your body needs to maintain proper health. The most important thing is to do is to move everyday. The second most important thing to do is to safely raise your heart rate for a period of time. And third is to gain or maintain muscle mass. According to the Physical Activity Guidelines, substantial health benefits for adults occur with 150 to 300 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity. And you need both aerobic activity and muscle strengthening activity. I also like to take it a bit further and include a few others. This is what I would suggest to my clients. Aerobic/Cardio – 30 min/day, 5-6 days a week. Strength Training – 30 min/day, 2-3 days a week. Yoga – As often as possible. Stretching – Daily. Leisure Walking – Daily. I added leisure walking as a separate activity. This is great for mental health, but should not be considered your exercise. Walking for exercise should include increasing your heart rate, which normally isn’t done during a leisure walk. Walk with a purpose! Remember, some exercise is better than none. And, you can and should start slow. Be done with saying, “I’m sick and tired of being sick and tired.” Only YOU can make changes. Only YOU can commit.
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