If you think you do not have the time or energy to stay healthy you are wrong. We all want to stay healthy and live longer; in order to accomplish this we must take care of our bodies. Most importantly we must exercise! Exercise helps to raise our energy levels and maintain a healthy heart and mind.
The days of having to consistently go to the gym or adhere to a specific exercise routine are over. Not having the time or energy can no longer be used as an excuse. According to the American Council for Exercise, any movement is good movement and helps us to stay healthy.
In fact, even partaking in moderate exercise for short 10 minute bursts or doing daily activities such as running errands can improve your health and possibly lengthen your life. During the course of the day we must all finish necessary errands, so there's no excuse for being inactive. Take your days errands and turn them into exercise by focusing on trying to elevate your heart rate while doing your daily chores. Make walking up stairs or vacuuming a way of exercise.
Making The Effort
Small doses of activity for minutes at a time can have the same effects on your body as a continuous 30 minute span of exercise. Whether it is intensely walking from your car to work, or even doing some jumping-jacks while on lunch anything to elevate your heart rate and get you breathing heavily is a good thing.
One study published last year in the Journal of the American Medical Association suggests that even modest amounts of exercise by older people aged 70 - 82 paid huge rewards with their health. A research team led by Todd Manini from the U.S. National Institute for Aging studied 302 older adults for approximately 6 years and found that death rates were decreased as a result of daily activity. Researchers found that individuals who placed in the highest one-third of daily energy output posed a 69 percent lower risk of dying during the follow-up than those in the lowest third. It was also found that individuals in the highest third burned more calories; approximately 600 more than those in the lowest third. Short bursts of activity seemed to make a big difference in the burning of calories. Studies concluded that the extra 600 calories burned a day equaled about two hours of activity. This could be any activity; washing dishes, running errands, or even traditional exercise.
In a study published in the Journal of the American Medical Association, it was found that 464 overweight women averaging 57 years of age improved their fitness levels by performing as little as 72 minutes of light to moderate exercise per week.
It's OK. to break up exercise into small amounts; some exercise is better than no exercise. Raising your heart rate moderately and consistently leads to overall better cardiovascular health and bone density. Find an activity that you enjoy doing and make exercise out of it. There is no excuse for not exercising. If you find an activity that you enjoy partaking in, than you are more likely to stick with it.
Take into account how well you are able to perform and move. Do you have any injuries that may inhibit you from being active? If so, eliminate tiny moments that may cause you pain - everyone can find something that they are able to do as an exercise activity. Find out what interests you and what activities and sports you like.
Depending on your health, most people should be able to perform at least 30 minutes of activity regularly. You do not have to perform 30 minutes all at once; break it up into parts performing 10 to 15 minutes at a time - your benefits will remain unchanged.
Fitting your activity around your lifestyle is a great way to stay healthy and strong. You can even incorporate a little resistance into your workout by way of exercise bands. Exercise bands are a great way to strengthen your muscles and can be used while watching television or when on break at work. You can use the opportunity to walk your dog as exercise by keeping a brisk pace. Try walking with a friend for motivation, or parking further away from your home, grocery store, or work.
Mental Drive And Self Motivation
If we want to live a healthy life with longevity then it comes down to more than just not smoking and eating healthy. Everything works in combination - many pieces make the puzzle. The key is making sure we tap into all areas that contribute to great health. With exercise, nutrition, and taking health precautions, a little goes a long way.
We must have the mental determination to stick to what we say we are going to do. That is the hardest part; making a valiant effort to maintain a healthy routine in all aspects of life. The difficulty lies in being able to start and stick to a routine. After a while the routine will become a necessary part of your daily life and you will not have to force yourself to do it anymore. You will find you then look forward to exercise and your body will anticipate it.
Now isn't that a great thought?
Moderate Exercise Helps You To:
- Strengthen your cardiovascular and respiratory systems.
- Keep bones and muscles strong.
- Manage your weight.
- Prevent and manage diabetes.
- Ease depression and manage pain and stress.
- Reduce your risk of certain types of cancer.
- Sleep well
