The benefits to daily exercise are many, but here are just a few to get you motivated…
- Helps to control your weight
- Strengthens your heart muscle and ultimately will lower your resting heart rate
- Increases your lung capacity (volume)
- Decreases your risk of suffering a heart attack or stroke
- Helps to lower blood pressure
- Helps to lower cholesterol
- Burns calories
- Builds and strengthens bones
- Improves sleep
- Reduces stress
- Improves self esteem
- Slows down the aging process!
We all know it is important to exercise daily, but most people fail not because they don’t believe they can do it. They fail because they are not willing to do what it takes to succeed. Your level of commitment will determine whether you work hard to get to your goal or fizzle out and stop short.
You need to:
- Make the commitment to create health in your life no matter what
- Start a success journal that will motivate and teach you how to stay on track and be a winner!
Go past the short term goal of losing the weight, and make the choice to create a lifetime of good health and live to your highest potential!
Write out a contract to yourself such as…
I__________on___ (the date) Commit to creating great health in my life, following my dreams, and rising above any doubt knowing that I can and will succeed!
Now, once you have made the commitment and are ready for exercise… There are so many different types to choose from. I will include my top 10 favorites…
- Invest in an athletic club/gym membership. Take advantage of all the classes, trainers, facilities (hot tubs, steam rooms, pool, etc…).
- Exercise Ball. Can be purchased at many stores (Target, Bed Bath and Beyond, Sporting goods stores). Easy to use. Usually comes with video or exercise booklet.
- Exercise Videos. Go to collagevideo.com and pick out the right one for you!
- Walking. Just get out and walk! Make sure you have the proper shoes and attire for the season. You don’t have to know a lot of science behind this exercise. Just time yourself and start out comfortable but add minutes to each walk until you build up to a 45 minute walk. You can even add weights to your ankle or wrist for an extra advanced challenge. If the weather is cold then walk in the mall or on a treadmill. There are quite a few books and videos and magazine articles on the subject.
- In-home exercise equipment. Before investing, make sure you are committed to using it! Treadmills, home gyms with weights, bicycles, stretch bands, bar bells, etc…are all great if they are utilized. Do your “homework” to decide what will work for you.
- A hard back chair can be used as support for arm and leg exercises 1. Sit on the tip of the chair; hand on either side of the seat, supporting the body. Now allow the buttocks to lower in front of the chair, bending your knees and using your arms to control your movement. Dip your buttocks down and raise it up using your arms. Stand behind the chair, using the back for support while you lift your leg forward and down then back and down and repeat 12 times each leg.
- The stairs are excellent to strengthen calf muscles by standing with the balls of your feet on the edge of the step and simply lower and raise your heels. To strengthen the thighs, travel up and down the steps 1-20 times. Skip a step for more of a challenge.
- Food cans found in your pantry are great substitutions for hand weights. Grab a can in each hand and practice curling your arms up, keeping your elbows near your hips and bring cans up towards shoulders. Repeat 12 times and add more repetitions as tolerated. Then start at your shoulders and push straight up towards the ceiling for 12 reps initially.
- Bicycling is a wonderful exercise and works both your heart and muscles!!
- Books. Just go visit your local book store and find the fitness/exercise isle, and you will find a plethora of ideas and knowledge.
My favorites are:
- “Dr. A’s Habits of Health” by Dr. Wayne Andersen
- “Shape Your Life” by Barbara Harris,
- “The Complete Idiots Guide to Working at Home” by Jourdan Zayles,
- “Fit and Fabulous in 15 Minutes” by Teresa Tapp, and
- “Get Fit in Bed” by Genie Tatell and Ted Kavanau.
- “Mind over Body” by Nordine Zouareg
Just remember that it more important to do some sort of exercise daily, and it’s best to mix it up! Don’t get bogged down by the same old routine daily! And I would be leaving out a very important factor of exercise… and that is friends!!! Having a buddy will help you stay on track and committed! Remember that your Health Advisor is there for you too!