Exercise: Putting Spring In Your Spring!
by Peggy Sullivan Rosenthal, MEd
Everyone is talking about exercising! It’s so good for you that not exercising seems kind of silly. So after a long, cold St. Louis winter, you may need a reminder of why exercising is all that everyone is claiming it to be. Here are some great reasons to get moving:
Longevity. People who are physically active live longer, healthier lives. This includes people who have neglected physical activity most of their lives. It isn’t too late to get active!
New brain cells. For decades it was believed that we could not grow new brain cells after a certain age. However, now there are studies that suggest that exercise stimulates the formation of new brain cells. With new brain cells, exercisers become more alert, are able to perform tasks better and are more likely to keep learning.
Prevent cardiovascular disease. Lack of physical activity increases the risk of coronary heart disease. Your heart is a muscle, so exercising will strengthen it. Even low-to moderate-intensity exercise, when done for at least 30 minutes a day, will help.
The best stress management technique. As a stress management reliever, exercise is at the top of the list. It can release negative feelings and can be cathartic at the end of a frustrating day. Exercise stimulates endorphin production (a feel-good hormone released by the brain) that will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When you’re finished, you’ll be rewarded with a feeling of well-being.
Cancer prevention. Evidence exists that physical activity may be linked to lowering the risk of some forms of cancer. The American Cancer Society recommends at least 30 minutes of moderate to vigorous exercise five or more days a week.
Look better. Looking better is a great motivator. Along with a healthy diet, exercise will help you shed those unwanted pounds that have crept up over time. Exercising promotes better sleep. With a good night’s sleep you’ll wake up energized. Your concentration and productivity will increase. You may even notice you’re in a better mood when you’re well rested. Exercise and sleeping better will not only make you feel marvelous, but you will look marvelous, too!
One of the easiest and least expensive exercise routines is walking. If developing an exercise routine is new to you, walking is a great place to start. All you need is a good pair of walking shoes to support your feet and ankles.
If you are one of those many individuals who can’t find time to exercise because you’re busy, take heart. Walking may be the answer to your daily time crunch. Let’s say you decide to walk 30 to 45 minutes, five days per week. You can divide one walk into several smaller walks and achieve the same benefits as doing it all at once. Try this: take three 10-minute walks or two to three 15-minute walks. You can take these walks throughout your day, wherever you are. It can’t get much easier than that!
Better yet, buy a pedometer. A pedometer measures walking, running and jogging steps. You can also use it on a treadmill, stairmaster, elliptical trainer or an upright bike. You can buy a good pedometer at a sporting goods store for about $20 or Walmart for under $10. Attach this small device securely to your waistband or belt and wear it all day.
Optimally, we should walk 10,000 steps a day. If this amount seems like a big number, consider the pay-off — improved cardiovascular fitness, lower blood pressure and cholesterol levels and weight control! Let your pedometer do the counting. From the moment you attach the pedometer, each step is included in your daily total.
Remember, you don’t need a special place for your walking routine. The options are numerous. Try the nearest high school track, trails in parks, your neighborhood, golf courses or a shopping mall.
If a walking-for-exercise routine doesn’t interest you, you might consider joining a gym or the YMCA. Both offer a variety of classes and exercise equipment.
So, now that you have decided to start exercising, figure out how to incorporate it into your lifestyle so that you won’t give up.
•Start small. Try exercising for 15 minutes each day for a week. Increase the time over a few weeks. This gives your body time to adjust and avoid injury.
•One of the easiest ways to keep things going is not to stop. Avoid long breaks in exercising. Instead, give your routine time to develop into a habit. When you miss a day, you’ll notice a difference and, hopefully, get back to it right away.
•Commit to exercise for 30 days, even if you only have 20 minutes per day. Making that commitment to yourself, and sticking with it, can be a great incentive to keep going.
•Make it fun. Whatever your routine, if you don’t enjoy yourself you won’t do it for long. There are hundreds of ways to exercise. Experiment and find what’s right for you.
•Find an exercise buddy. Encourage each other to show up and work out!
•Set goals. Challenge yourself to achieve them. Your reward? A healthier you.
Exercise IS everything that everyone is claiming it to be. What are you waiting for? Go for it!