Exercise can be increased in your life with just a conscious effort to move a little more.
Coach Lydia shares the simplicity of it. Be sure to go to her free downloadable 3 week jumpstart plan… Something for you to aspire to..
But I think some people fail to even start their exercise journey in the fact that they are intimidated by the thought of developing an exercise program. Well studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of exercise or other physical activity per day.
For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity aerobic (cardio) exercise most days of the week plus some form of anaerobic (resistance) exercise such as muscle strengthening activity and stretching at least two to three times a week.
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity. In my book I talk about how to get started and starting out with a dynamic warm-up. If a dynamic warm-up is all that you can handle at the moment that’s fine, keep doing it and work up to more. Visit my cheat sheet section download 3-week jump-start.
From there you can go from slow to moderate. It doesn't have to be a program exercise at this moment moderate-intensity activities include some of the things you may already been doing during a day or week, such as gardening and housework. These activities can be done in short spurts — 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.
To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:
Take a short walk around the block.
Rake leaves.
Play actively with the kids.
Take time out and Walk up and down the stairs.
Mow the lawn.
Don’t unload the groceries all at once take several trips from the car to the kitchen.
Take an activity break — get up and stretch or walk around.
Why not try some extra activities like dancing with your sweetie.
In addition to helping to control weight, research shows that regular physical activity can reduce your risk for several diseases and conditions and improve your overall quality of life, that makes exercise anti-aging too.
Heart disease and stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your HDL ("good" cholesterol), and lowering LDL cholesterol ("bad" cholesterol), improving blood flow, and increasing your heart's working capacity.
High blood pressure. Regular exercise reduces blood pressure in people with high blood pressure (hypertension).
Diabetes. By reducing body fat, physical activity can help to prevent and control type 2 diabetes.
Back pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise can prevent back pain.
Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.
Regular physical activity can also improve mood and the way you feel about yourself. It is also likely to reduce depression and anxiety and help you to better manage stress.
The point is not to make physical activity (EXERCISE) an unwelcome chore, but to make the most of the opportunities you have to be active. Now get moving!!!
