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Your Partner In Weight Management
From your living room chair you envision the sweltering heat or the drifts of snow that stand in the way of you being physically fit. If only the weather would cooperate! If that sounds like you; an excuse for every reason not to exercise; read on.
Exercise Benefits
Exercise burns calories, increases muscle mass (which also burns more calories), and increases their metabolism for as long as 24 hours after exercise. Exercise can lead to a sense of well being and be helpful in decreasing depression. Exercise benefits the heart and entire cardiovascular system, too. This is helpful in preventing heart attacks, strokes, and may lower blood pressure. Lab tests of cholesterol and other blood fats are usually reduced with exercise. Weight-bearing exercise (putting stress or pressure on the bones) may reduce osteoporosis, which affects one out of four women over sixty. Exercise can help diabetics increase their sensitivity to insulin and may even reduce the amount of insulin required in an insulin-dependent diabetic.
How To Start
Have a physical if you have not exercised in a while, especially if you are over 40, have health problems, or are obese. Begin exercise slowly and increase over time. Pain is no gain! Plan to warm up and cool down (or slow your activity) to get the body limber and ready to start and finish exercise. Poor preparation can increase injuries. Get involved in lifetime exercise that is aerobic (oxygen producing). Exercise for 20-60 minutes three to five times per week. Keep exercise at a comfortable level. You should sweat a little but be able to talk to a friend. Make a commitment to yourself to continue exercise even when the weather is not ideal. Don't forget that moving your body more all day will help, too. Using the stairs, walking from the back of the parking lot, and using less labor saving devices will also benefit your body.
How To Stay Motivated
You need to schedule exercise in your daily planner to show that you value it. Don't allow your schedule to get so busy that you keep deleting this important time for yourself. It may help to exercise with a friend, join a club you like, or you may do best on your own. Remember the rule of three. If you find that you cancel three planned exercise sessions in a row, the chances are that you will quit. You need to feel that exercise will improve your health and enjoy it to continue. You are worth this extra effort!
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