Exercise: The Most Important Secrets You Must Learn
How Exercise Can Improve Your Health and Change Your Life
You keep your skin clean. You wash your hair and your body. You eat right. You take your daily supplements. You are doing all you can to look and feel great. However, are you really doing everything you can in order to maintain optimum health and prevent unnecessary illnesses and diseases from occurring in your life?
No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favorite clothes or pair of jeans, it strengthens your muscles, keeps your bones strong, and improves your skin.
There are hundreds of benefits to exercise — just a few are increased relaxation, better sleep and mood, strong immune function, and more. Let us look at some of the incredible benefits of exercise, and some simple steps to how you can get started.
Benefits of Regular Exercise: Weight Control
Because exercise helps use up oxygen, it causes your body to burn stored fat and helps you maintain a normal weight.
Here are some ways to work exercise into your daily schedule:
- Take a 1-mile walk on a treadmill in the morning
- Take a 1-mile walk with friends or the family dog
- Take a 1-mile walk on the treadmill while watching your favorite show
If you stay with the walking program, you will see benefits in:
– Weight loss
– Muscle strengthening and definition
– Stronger bones
– A lower heart rate
– Better mood
– An improved complexion
Exercise for Stronger Muscles
Most people know that exercise keeps muscles strong. Did you know that strong muscles burn more calories? Muscle mass is metabolically active tissue. In other words, the more muscle mass you have, the more calories you burn even when you are not working out.
Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. Therefore, an extra 5 pounds of muscle will burn about 175-250 calories a day or an extra pound of fat every 14-20 days.
Because men have more muscle mass, they burn calories faster and lose weight more easily than girls lose. Girls need to work out daily to stay strong and in shape.
Exercise for Stronger Bones
Regular, moderate exercise — particularly weight-bearing exercises like walking, running, jogging, and dancing — keeps your bones strong. Studies show that strengthening exercises boost bone mass and keep muscles strong.
Exercise for Better Skin
Exercise also boosts circulation and the delivery of nutrients to your skin, helping to detoxify the body by removing toxins. As exercise boosts oxygen to the skin, it also helps increase the natural production of collagen, the connective tissue that plumps your skin. Your skin color improves after exercise because of the increase in blood flow.
Exercise for Less Stress
Regular exercise reduces the amount of stress hormones in the body, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure. Increased relaxation after exercise shows on your face with reduced muscle tension.
Exercise for Improved Mood
Research shows that regular exercise reduces symptoms of moderate depression and enhances psychological fitness. Exercise can even produce changes in certain chemical levels in the body, which can have an effect on your psychological state.
Endorphins are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression. During exercise, plasma levels of this substance increase. This may help to ease symptoms of depression. A recent National Health and Nutrition survey found that physically active people were half as likely to be depressed.
Exercise for a Stronger Immune System
Regular exercise appears to help jump-start the immune system, thus helping to reduce the number of colds, flu, and other viruses.
Exercise for Brainpower
Exercise boosts blood flow to the brain and helps it receive oxygen and nutrients. The better shape you are in, the faster you fire brain waves that are responsible for quick thinking.
Getting Started With Exercise
As you incorporate exercise into your weekly schedule, be sure to include the following three types of exercise:
- Range-of-motion or stretching exercises: These involve moving a joint as far as it will go (without pain). You can do this with basic stretches or through dance, yoga, tai chi, and similar activities.
- Endurance or conditioning exercises: Endurance exercises include walking, biking, climbing stairs, aerobics, and swimming. These exercises strengthen muscles and build coordination and endurance.
- Strengthening exercises: Resistance exercises help build strong muscles. You can do them with ankle and wrist weights, free weights, resistance machines, resistance bands, or free weights (handheld weights).
REMEMBER: Do not forget to drink lots of water. The more powerful the training session, the more heat your body will produce. Before beginning exercise, drink water to help the body make up for sweating. You can drink more water during exercise if you are thirsty.
The benefits of exercise are incredible, so don’t waste time and let’s get to it! Start a daily exercise program and you’ll notice a big difference in how you feel, look and think. So, just lace up your sneakers and start exercising today. Don’t whine about it. Just do it! You won’t be sorry; in fact you’ll be thanking me later!