Exercise- why,what, when?

 

Robin Sharma once said If you don’t make time for exercise, you’ll probably have to make time for illness.” 

Most people fail, not because of lack of desire, but, because of lack of dedication and consistency.

Any  form of exercise is better than no exercise

Every workout matters   even if it’s only for 10 to 15 minutes. Just do it

Don’t wish for a good body, work for it.

Exercise as soon as you get up, you will see what a difference it makes to your life.

Once you see results, it becomes an addiction.

Exercise is a celebration of what your body can do. Not a punishment for what you ate.

Finding an exercise routine that you enjoy is very important,It will increase accountability and keep you motivated throughout your weight loss journey. You may run,jog ,do yoga or even do belly dance but indulge yourself in some kind of physical activity. Try an exercise class, play wit your children,take the dog for a walk or do any other exercise that you enjoy. It may also be helpful to have a friend or family member to exercise with ,who motivates you and holds you accountable.

Individuals who are consistent with their exercise routine and do not just use it as a short-term weight loss tool are more likely to maintain the weight loss over time. 

How much should I exercise?what exercises should I do?

To maintain your weight:

150 minutes of moderate-intensity  exercises, 75 minutes of vigorous-intensity exercises, or an equivalent mix of the two each week is a must

Strong scientific evidence shows that physical activity can help you maintain your weight over time. 

 The exact amount and type of physical activity needed to do this is not clear since it varies greatly from person to person. It’s possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.

To lose weight and keep it off:

 You will need a high intensity of physical activity unless you also adjust your diet and reduce the amount of calories you’re eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy meal plan.

Other Benefits of exercise

.

A)Reduce risk of cardiovascular disease

1. Increase in exercise tolerance.

2. Reduction in body weight

3. Reduction in blood pressure.

4. Reduction in bad (LDL and total) cholesterol.

5. Increase in good (HDL) cholesterol.

6. Increase in insulin sensitivity.

    B) type 2 Diabetes- Increase in insulin sensitivity

    C)Strengths muscles -  Strength exercises increases your muscles' strength, size, power and endurance. The activities involve using  your body weight or working against a resistance. You should try to do two to three or more of muscle strengthening exercises per week. 

    D) Strengths bones - regular exercise makes your bone adapt by building more bone and becoming denser when paired with good nutrition, including adequate calcium and Vitamin D,hence helps prevent osteoporosis

It  also improves balance and coordination. This becomes especially important as we get older because it helps to prevent falls and the broken bones that may result.

 E)Improves sleep - moderate-to-vigorous exercise can increase sleep   quality for adults by reducing sleep onset

 F)Decreases depression and anxiety - Regular exercise may help ease depression and anxiety by: Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being.

Good things happen to those who sweat

The clock is ticking ,it will not wait for you  . Are you becoming the person you want to be.

Get started.

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