Healthy Body

I am not overweight, so why should I be exercising? If you ask yourself this question, just as I did at the beginning of this year, here are a few really good reasons to start exercising:

• Exercise can be a great mood enhancer, depression buster, and stress manager: do your workouts in nature, and enjoy the benefits of fresh air and sunlight.
• Sleep well after a good workout: of course, don’t exercise too late in the evening, as that can backfire on your, giving you extra energy.
• Exercise lowers the bad cholesterol, as well as your blood pressure, helping prevent heart conditions.
• Reduce back pain when you strengthen your back muscles, by improving flexibility with regular exercisingÂ
• Systematic exercise enhances your immune system
• Exercise also helps slow the aging process, because of increased blood flow to all the organs, as well as muscles.
• Of course, exercise has a lot more benefits, and YOU can definitely benefit from regular exercising activities.

Now you may ask: but how do I exercise? I don’t like the thought of having to work out all the time. Well, you can actually enjoy your work out routine.Â

If you like swimming, go a couple of times a week. If you like company, invite a friend for a nice stroll in the park, and if you find yourself wanting more, go ahead and sign up for a gym, where you can use their professional equipment. You can also go bike riding a few times a month, and s=why not sign up for a dance class?Â

Of course, vary your routine, so you don’t get bored, and also for then benefit that you get from exercising different areas of your body. Also, many times you can get in a little bit of exercise without even trying. If you mow your lawn with a push mower, if you are weeding, or gardening, you are in fact exercising.

When you go shopping or are out on errands, make sure you don’t look for the closest parking spot. And if you have a two-story house, find reason to go up and down the stairs several times a day (checking on your kids, getting a load of laundry to the lower floor, taking back the folded laundry, or any other reason to move your muscles).

Remember to warm up and cool down before and after your exercising time, and make sure you don’t forget to drink plenty of water to flush out toxins. Hopefully I convinced you that you really do need to exercise, and you’ll get in shape this year.Â

Enjoy your new found flexibility, strength, and increased self esteem!

Running is one of the best exercises for weight loss. Here are just a few tips to help you out. It’s inexpensive compared to other workout routines, as you only need a good pair of running shoes and a place to run. It takes more discipline to keep at it, as some people find it boring, but if you find a running partner, you can keep each other accountable and have fun at the same time.

Instead of cutting calories, adjust what kind of calories you eat. Your body needs fuel. If you don’t eat enough, your body will not only cut into your fat reserves, but your muscle mass as well. Try to get about half your calories from carbohydrates; including fresh fruits and whole grains. Try to make protein about a third of your diet. You can do this by mixing fresh nuts in with your meals. You should also get an adequate supply of good fat. Your body can feed of your reserves but it still needs a fresh supply to function properly.

When you’re ready to run, be sure to warm up. You should not only stretch, but also walk some before you start your run. This loosens your muscles and reduces the chances of an injury. The same goes for a cool down and stretching after your run. If you do get an injury, remember to take it easy. You may be tempted to run through the pain, but pain is our body’s way of telling us something is wrong. Some soreness is normal when you first start running, but if you have an actual injury, you should take it easy for a few days and allow yourself to heal.Â

Find a safe place to run, like a public track, either indoor or outdoor, depending on the weather. There are many clubs who have tracks where you can run, also. Be sure the surface where you are running is good for you. While many people run along the road, or sidewalks, the hard surface is bad on your joints. It’s best to find a surface designed with runners in mind.

If you’re just starting a running program, or you’ve been inactive for a long period of time, you should gradually ease yourself into running. Start slow; eventually, you can build up to running longer distances at faster speeds. You’ll eventually want to run as fast and as far as you can to burn the largest amount of fat, but you should never run farther of faster than you’re comfortable doing.Â

Once you get started, which is the hard part, before you know it, you’ll be ready to possibly enter a marathon. That could be a goal to help you increase your daily runs, and give you something to aim for, rather than just a weight loss goal. But, be sure to build up gradually. Running too much can be almost as bad for you as not running at all.

Beginning a workout routine at the gym can be overwhelming in many different ways. If you haven’t been there before (or haven’t been there for a long time) it can seem as though everyone knows what they’re doing but you. You worry about looking stupid, or about what people will think about your body, or about whether you’ll remember everything you’ve been told.

The first day is usually okay (because most gyms provide an introductory session on how to operate the machines) – but the second day can be confusing and even embarrassing, unless you’ve signed up with a personal trainer. You’re quite likely to find that you can’t remember which machines you’re supposed to use, or even how they work.

Relax. Everyone goes through it. You’ll find it easier on the third day, and by the fourth you’ll be feeling quite confident. Within weeks you’ll be powering through your exercises as though you were born in the gym!

Here are a few tips that might ease the way in the first few weeks:

1. If you’re a complete beginner, it might be worth your while to sign up with a personal trainer for at least a couple of sessions, until you’re feeling more confident. Otherwise, go with a friend. If you’re both new, you can muddle through together. If your friend is experienced, he or she will help you out.Â
2. Take a notepad and pen with you for your introductory session. Write down the name of the machine and its position in the gym as well as a few words that will remind you what you’re supposed to do on it. (Some machines can be used in several different ways.)Â
3. Don’t hesitate to ask a staff member for help if you can’t adjust the machine for your weight and height, or if you can’t remember exactly how it works. They won’t mind showing you again. They want their customers to keep coming back!
4. Don’t push yourself too hard to begin with. If you work out so hard that you can barely walk, you’ll be tempted to miss a day while you recover. One day doesn’t matter much, but if you continually skip days because you’re too sore, you’re likely to drop out altogether. What’s the hurry? After a few weeks, when your body is getting used to the extra exercise, you can increase the intensity.Â
5. If your knees and ankles react badly to increasing the speed on the treadmill, try increasing the grade instead. You might be pleasantly surprised to find that a slower speed, with the treadmill on an incline, burns more calories than jogging.Â
6. Smile and nod to the other gym users, but don’t hold up their workout programs by chatting. As you become recognized as a regular, you will find that you gravitate to your own little group – probably people who have the same goals and needs as you do.Â
7. Wear comfortable clothing – either loose or with plenty of stretch. Avoid the temptation to buy workout gear that’s two sizes too small in the hope that you’ll lose weight quickly. (You might well shed those pounds fast – but if it takes longer that you’d anticipated, you’ll always be conscious of those too-tight clothes.)Â
8. Don’t worry about being overweight. In a way, it’s good to start off with quite a few excess pounds to lose – your success is much more noticeable than it is on slimmer gym users, and you’ll find the positive comments really motivating. Make sure you get a ‘before’ photo of yourself at the gym when you start out. After a few months, you’ll be amazed at the difference.Â
9. If you’re considerably overweight, you are likely to find that your stomach gets in the way on some machines. Just do what you can. You might feel better just increasing your fitness and losing some weight on the treadmill for the first month or so, then moving on to the machines when moving and stretching is more comfortable. Consider doing a few laps in the pool (either walking or swimming) as well as your other gym work. The water will help to support your weight and provide variety.Â
10. Try to find a happy medium between challenging yourself and resting on your laurels. If you can easily manage three sets at the current weight, try increasing it for the first set. If you can do twenty minutes on the treadmill without sweating, then increase either the speed or the grade (or both!) Remember… “if nothing changes, then nothing changes!”

One final tip: once you have decided on your regular gym days, resolve that nothing but an emergency will stop you going. Make your gym attendance a habit – and before too long, the exciting results will have you trying to convert all your friends to becoming exercise lovers too!

Many people just feel so drained, that they have no energy. As the day wears on, they wear out. Instead of an artificial pick-me-up or a catnap, try some exercise. Pick a time of day when you feel a bit more energy, and you will build upon that reserve. Pick something you enjoy doing, a brisk walk is a good starting place, especially if you’re not used to exercising, plus it requires no equipment, outside a good pair of shoes.

Many people start an exercise regime and expect to feel wonderfully energized and alive the same day. Those people are sadly disappointed when they find themselves sore and dragging. After a week or two with no results, many people give up and assume it just won’t work for them. But studies have repeatedly shown that exercise boosts energy levels in a majority of people; the key is to be persistent. The first few weeks your body is just adjusting to the extra stress of working out. Once your body is used to the additional work, you’ll begin to feel the energizing effects of a good workout.

You also shouldn’t judge how much energy you have right after a workout. Most people feel fatigued right after they’re done, but feel more energized a little later. Your muscles need time to recover from the workload. If you feel extremely fatigued, or you don’t get and energy burst within an hour of working out, you’re probably pushing yourself too hard. Try doing a little less and building up to a greater workload.

Many people decide to start a workout routine, but are too tired to actually get too the gym or go for a run. If this is the case for you, monitor your energy level throughout the day. Pick a time when you generally feel most awake and try to schedule your workouts. After a few weeks, you should feel energetic enough to move your workout to a more convenient time.Â

We’ve all heard the law of physics that a body at rest stays at rest, and a body in motion stays in motion. This is true of people, too. Unless we force ourselves to get up and move, we’ll stay at rest. Who do you notice having the most energy? Children. They are constantly moving, thus creating more energy. Take a lesson from the kids, and get moving.

Don’t use your schedule as an excuse, everyone can find a few minutes to do something. Even if you’re working on a tight deadline, it’s a good idea to get a stretch break. You’ll have more energy when you get back to work and will be more productive. By working out during the day, but not too close to bedtime, it will help you rest, thus giving you even more energy the next day. Before you know it, you’ll have more energy than you know what to do with.

Everyone is told that diet and exercise are important to proper weight and better health. It’s everywhere, TV, magazines, family, friends and your doctor. Despite our hearing it all the time, most of us are reluctant to listen. However, they are the two main components to a healthy life.

You may think, “Just why do I need diet and exercise? Isn’t one enough?” Well, it might be, but think about it this way. What would happen if a boxer went into the ring with one hand tied behind his back? If he’s really good, he may still win, but he’s definitely at a disadvantage. Most of us aren’t pro’s at dieting or exercising. You should take all the steps possible to give yourself the best chance at success.

If your goal is weight loss, you’d have to cut out 3,500 calories from your diet to lose a pound a week. That’s 500 calories per day. That doesn’t seem like a lot, but when you actually put it into practice, it’s harder than you think. Plus, eating less can make some people’s metabolism slow down so they still don’t lose weight. In comparison, jogging at a moderate pace can burn 740 calories per hour. Plus, working out builds muscle mass and burns up more calories while you’re just sitting around.

So, if exercise is so effective, why not just work out and skip the dieting? Well, dieting isn’t just about eating less food; it’s also about eating the right foods. If you get the proper nutrients, your body will work better and your exercising will be more efficient. You’ll feel stronger, and be able to work out longer. As you exercise, your appetite may increase, so it becomes crucial that you make healthier choices.

One thing to keep in mind when you adopt a new exercise and eating program, sometimes it may seem like you aren’t losing weight. Some people actually find they gain weight. Muscle tends to weigh more than fat, so as you build muscles, you may find the scales going up, instead of down. A wonderful guide, instead of the scale, is how well your clothes fit.

The changes won’t happen overnight. You body didn’t get in the shape it’s in overnight. It’s important to set small, manageable goals to start, and develop new habits. Discuss the diet and exercise changes with your doctor, who can help you develop the best program for you to reach your goals.Â