For millions of Americans the New Year means the same thing: It’s time to lose weight and to get back in shape. However, it’s also the No. 1 resolution to be broken. Start 2010 off right by incorporating exercise into your daily routine. Join a gym before New Year’s discounts expire. Purchase exercise equipment. Or incorporate a 30-minute walk around the neighborhood. The point is to keep your body moving every day.
If you exercise 30 minutes a day, your body and mind will experience dramatic differences. But, first, exercise must become a habit.
Here are some tips to keep you motivated:
- Keep your mind and body from getting bored.
There isn’t a rule to say you have to stick to a particular kind of exercise. Try taking up tennis, playing basketball, running, tennis, cycling or an aerobics class. Having a variety of activities will ensure that you can do something regardless of the weather. - Find a workout buddy or lean on your family for support.
Having someone there to cheer you on will make it more likely that you’ll keep up the routine. - Work out in the mornings.
If you go to a gym, it should be located between your home and work. Exercise, take a shower, and you’re energized for the day. If this isn’t possible, head to the gym after work. Change and shower at the gym. - Exercise even when you’re “too tired.”
Chances are, you’ll feel better after exercising. - Log your activity and what’s important to you.
For instance, it could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc. - Pay attention to your changing body!
There’s nothing more motivating than noticing when your clothes become baggy, you can lift weights longer without getting exhausted or run longer without becoming winded. Some other indicators include: getting a good night’s sleep, thinking more clearly, having more energy, seeing your resting heart rate drop over time or hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides and blood sugars. - Use a pedometer, and work up to at least 10,000 steps a day.
Nobody starts out with 10,000 steps. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.
According to the National Institutes of Health (NIH), even moderate exercise can improve the health of those who are frail or who have agerelated diseases. Without physical activity, older people tend to grow weaker in four areas important for staying healthy and independent: strength, balance, flexibility and endurance.
Exercising regularly also can have a positive impact on the immune system, blood pressure and cardiovascular system. It can also decrease the risk of heart disease and help with depression or anxiety.
SOURCE: FAMILY FEATURES AND WEBMD.COM
BENEFITS OF EXERCISE
- Keeps excess pounds at bay.
- Increases your stamina.
- Manages chronic conditions. Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.
- Boosts your mood. Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
- Keeps you active and independent as you get older. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
- Live longer. People who participate in regular aerobic exercise appear to live longer than those who don’t exercise regularly.
SOURCE: WWW.MAYOCLINIC.COM
