The Ins and Outs of Exercise

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The best way to keep your body and mind in top shape is to be physically active. Almost everyone, no matter what his or her physical condition, can engage in at least some form of bodily exercise. To be most efficient, your exercise regime should follow the guidelines for your age and overall health status.

There is such a thing as too much of a good thing. This includes exercising. Some of the benefits of exercising include:

Builds aerobic power

Reduces blood pressure.

Lowers Type 2 diabetes risk.

Maintains immune functioning.

Keeps bones strong.

Builds muscle mass.

Improves breathing. 

Boosts your energy. 

Reduces the risk of arthritis.

Improves sex life

Brings about better sleep

Improves mood.

Lowers anxiety.

Boosts memory

Lowers dementia risk.

There is a downside.  You can exercise TOO much and this is not at all beneficial. Certain activities carry increased risks for heart attack, especially among habitually sedentary persons with known or hidden heart disease who engage in unaccustomed vigorous physical activity.  Some other dangers that can occur with over-exercising include:

Increased heart issues

Increased gastrointestinal distress such as heartburn or diarrhea

May develop gastrointestinal bleeding

Musculoskeletal injury

Exacerbation of Arrhythmia

Sudden cardiac death

Myocardial infarction

Rhabdomyolysis

Bronchoconstriction

Exercise is vital for good health. Be smart and be safe while exercising.  Follow these 11 guidelines for any exercise regime or event.

  1. Take five to 10 minutes to warm up and cool down properly.
  2. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.
  3. Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.
  4. Listen to your body. Hold off on exercise when you’re sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising. These are indications that you are over-exercising and are in danger of developing an exercise injury or health condition.
  5. If you stop exercising for a while, drop back to a lower level of exercise initially. If you’re doing strength training, for example, lift lighter weights or do fewer reps or sets.
  6. For most people, simply drinking plenty of water is sufficient. But if you’re working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.
  7. Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.
  8. For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.
  9. Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.
  10. Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don’t forget gloves.
  11. Exercise with your gender, age, health issues, and physical capacity in mind.  A child can run for hours and not tire. A 50 year old man cannot. A mature male body can jog 10 miles and not tear chest muscle. A mature female body cannot. Be aware and exercise accordingly.

safeexercise

 

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About leisatwatkins

In May 2011, I hit an all time low in my life and an all time high in my weight. I was 199 pounds and the idea of hitting 200 scared me. I had tried every known diet, HCG, Weight Watchers, Jenny Craig, Atkins, the grapefruit diet. I'd even tried Phen-phen when I was younger and Dexatrim before that. While I'd lose a little weight, I would always gain it back and then more. I knew the yo-yo dieting was not healthy for my body and it was definitely wreaking havoc on my mental wellness. I didn't know what to do and I was looking into taking drastic surgical measures to lose weight. That's when a friend of mine told me his story about losing over 200 pounds without pills, surgery, or starving himself. Not only did he lose the weight, but he kept it off. What did I have to lose? I asked him to share the secret with me. Now, only six short months later, I weigh 140 lbs and am working on losing 5 more. That will put me back to my weight that I was in HS, college, and before I had children. And I've done it with my friend's help as my Health Coach, without starving or even exercising, although I love to walk everyday. I haven't felt hungry at all in this process. How many "diets" can say that? I feel fantastic! I've felt great since the first week on this program. Let me be very clear about this. This is NOT a diet. This is not something you do for a little while, lose the weight, then go back to your old eating habits. This program is a life changing plan to help you eat healthier, make food choices that are tailored to your body, and bring you to a state of optimal physical health. If like me, you are tired of diets that don't work, then let me show you a life style plan that does.

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