You Gotta Move It, Move It!!
There are numerous reasons to introduce an exercise routine into your life. Whatever your age there is no doubt that physical activity will help you to be happier and healthier! The obvious benefits are a slimmer, more toned body and higher energy levels, but there is also a huge array of scientific evidence placing exercise as a major contributor for preventing many physical & mental diseases.
“If exercise were a pill, it would be one of the most cost-effective drugs ever invented” Dr Nick Cavill.
It’s Mental!!
Research has shown that exercise can reduce the risk of depression by 30%! Endorphins (our feel-good hormones) are released during a work out which help to alleviate stress and anxiety, boost self-esteem and good mood and improve the quality of your sleep. Long-term effects of a regular exercise routine can reduce the risk of developing dementia and Alzheimer’s disease by 30%!!
Now Lets Get Physical!!
Whilst researching prior to writing this I was staggered to re-read the statistics of how effective exercise is as a preventative of serious illness. Regular exercise can reduce the risk of:
Heart Disease by 35%!
Type-Two Diabetes by 50!!
Colon Cancer by 50!!
Breast Cancer by 20%!
Exercise can also be instrumental in preventing and/or alleviating symptoms of rheumatoid arthritis and osteoporosis- by helping to build muscle, maintain bone density and also prevent weight gain, (which would cause more stress on the joints).
So How Much Is Enough?
The Department of Health and Human Services recommends the following for most healthy adults. (If you have any health problems it’s a good idea to consult your GP prior to starting an exercise plan);
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 300 minutes a week.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.
How To Stick To A Routine!
*Choose an activity you enjoy and you’re more likely to stick to it long-term.
*Diarize and prioritize your exercise. You will feel better in all other areas of your life if you are physically fit so make it a priority in your schedule. I find that if people plan their sessions into the weekly diary they are much more likely to stick to their routine.
*Make it convenient- don’t make it too hard for yourself. Choose a gym or activity that’s near to your work or home, so that you don’t have to travel too far to get there. Cycling or running to or from work, if feasible, is a great way to make exercise part of your daily routine.
*Get lasting motivation and make it a long-term habit!
Healthy Habits can help you with hypnosis and mind management techniques to re-program your sub-conscious mind, giving you the right mind-set towards exercise! This will empower you to truly enjoy and reap the benefits of the activity you choose and to implement exercise into your life permanently!
“Until I tried the Healthy Habits Program exercise had been sporadic in my life and I’d never stuck to anything for more than a few weeks. I’ve now developed a love for running, which I never thought possible. I can’t believe how much I enjoy putting on my trainers and heading out. I actually look forward to it and feel amazing during and after! I’ve lost inches from everywhere and in my forties I feel and look better than I did in my twenties!!
Maggie
