All Things Considered, While Exercising...

Throughout my life I have noticed that there are thousands of excuses that people use each day to not exercise. If you are one of those people, you are not alone.

According to the Surgeon General’s report on “Physical Activity and Health,” exercise reduces the risk of developing or even dying from coronary heart disease, colon cancer, hypertension, and non-insulin diabetes. Exercise also reduces depression and anxiety symptoms, maintains and controls weight, and improves the health of joints, muscles, and bones. http://generalmedicine.jwatch.org/cgi/content/full/1996/802/1

Aside from all the excuses we have, to not endure physical activity, let us talk about ways to enjoy the process.

• You must have something in your tummy before you exercise! Think of it as "fuel" for your car, your car can not run without it, and you can not run without nutrients! Just keep it simple, even if it is a slice of whole-wheat bread with peanut-butter and an apple or banana. As long as it is something nutritious which includes some protein and a little bit of carbs you are good to go!


• If your not flexible, get flexible! Stretching is vital to add to your weekly routine regardless of how much you exercise. Add a Pilates or yoga class session to help this process. Purchase a DVD to show you tips for quick do-it-yourself techniques.


• Weight training is very beneficial! It only takes two 15-minute strength training sessions each week to help your muscles become stronger and less likely to get injured while exercising. Doing at least three sets of 10-reps of calf-raises, squats, or dead-lifts will help prepare your body for some heart-pounding cardio!


• Enjoy your favorite music downloads while you walk, jog, or run. It helps the time speed by and gets you into your work-out! Plus, just by tuning into to your favorite songs while you exercise can boost your endurance up to 20 percent! In addition, it helps relax your mind and surpress your stress and anxiety!


• Why not bring a buddy or a loved one along with you if you do not want to go alone? If you are a mom bring your kids. In this case, it will set a great example for them and be beneficial, cutting their risk of obesity almost in half! If you have a dog, bring him or her along with you as well, they will enjoy it more than you think and the exercise is just as good for your pup!


• Reward yourself! Whether it is a skim latte your craving or that new pair of jeans, set goals for yourself. This gives you more incentive for getting on your feet!


• While running, learn to enjoy it. Stay focused and relaxed keeping your entire body movable and calm. Keep your arms loose but fist tight and when your run push off your toes! Maintain deep breaths especially if you notice any tension in your body.


• Add force and random bursts of energy to your run. By changing the speed from running for a couple of minutes and then slowing down your body is able to burn more calories. Begin at a reasonable pace for a five-minute “warm-up” and then follow that with a one-minute burst of speed, then a two-minute jog, repeat.


• Change the routine, at least once in a while. If you are usually on the treadmill, go for a run outside instead and vice versa. Everyone needs a change, so does your body!

Replenishing your body after a work-out is extremely vital! Between 30-minutes to an hour afterward your body is restoring its energy or “glycogen.” By drinking a lot of water or some low-sugar sports drink during this time your muscle will recover and prepare them for future workouts. Hydrating yourself will also replace lost electrolytes from the exercise.

There are many cardio exercises and classes we can take, and there are just as many reasons to do it for our body. Feeling good inside reflects on how we appear on the outside. Your body will thank you for it in the long-run!