Bringing Wellness Full Circle

Posts tagged ‘Strength training’

The Alphabet of Health–E is for Exercise

I know, I know, it’s probably corny and maybe unnecessary, but maybe not… E is for EXERCISE, and most of us don’t get enough of it. Just look at the shape of our bodies, our inability to go up three flights of steps without feeling we are dying, and the muffin tops that are popping up everywhere, and not much more needs to be said…

EXERCISE can take many forms, from structured programs with a personal trainer to simply going down and up the steps to your basement. Most of us seem to think we don’t have time to workout, and I get that, especially with how busy our lives have become: commute to work, kids’ activities, social life… but exercise does not have to take forever in order to be beneficial. Actually, if you just get off the couch, you already are ahead of the game. You can divide your workouts throughout the day/week in short, little bouts of exercise, like 10 minutes first thing in the morning or right when you come home from work.

You should try to incorporate about 90 minutes of strength training a week and 30 minutes of cardio a day. When you can give it the time, work out hard with interval training, alternating weights and cardio, easy and hard and give your body something to remember the next day.  But sometimes you just don’t have enough hours in the day. Don’t just throw it all away, though.  Movement on those days can be as simple as a quick walk at lunchtime, and using the time when you are on the phone to do squats or lunges.  It is truly so that you make time for what matters to you…

Another great factor in movement is something called NEAT, which stands for NON EXERCISE  ACTIVITY THERMOGENESIS. This is the energy that we expand for everything we do that is not sleeping, eating or typical exercise type activities. It can range from typing to fidgeting, raking, folding the laundry, etc. All these simple activities increase your metabolic rate (how fast you burn calories). So get up to change the channel instead of using the remote, and walk your question over to your co-worker instead of emailing her. Laugh a lot more! Sing, color, scrub. All these activities may not give you a great physique and bulging muscles, but they will help you control your weight.



30 Reasons I Love to Exercise

Sometimes I hate it. Most times I don’t want to get started. But I really, really love exercising and what it does to my body and my mind. So here are some reasons why:


1. Makes me feel alive

2. Gives me hope for a long, active life

3. Makes me able to do things I could not do before

4. Makes me feel in control

5. Keeps me from getting sick a lot

6. Keeps my weight within normal ranges

7. Makes me enjoy everyday stuff more

8. Gives me more options

9. Removes fears from my heart

10. Boots my immune system

11. Boosts my mood

12.Helps me keep up with my kids

13. Gives me a whole community of friends

14. Gives me more discipline

15. Builds endurance in my mind

16. Builds endurance in my body

17. Adds balance to my day

18. Helps me deal with frustrations

19. Makes me feel younger

20. Helps me relate to some people

21. Sets me up for a good day

22. Makes me proud of myself

23. Makes me eat better

24. Gave me new friends

25. Gives me energy

26. Challenges me

27. Keeps me flexible

28. Makes me aware of my health

29.Makes me more thankful

30. Is fun

Wanna add to the list? Your turn!

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