| If all the benefits of exercise could be squeezed | | | | hiking a mountain trail or swimming twenty laps in |
| into a pill, it would be considered a miracle | | | | a pool--brings the exhilaration of accomplishment |
| drug--the "rejuvenation pill." Everyone would want | | | | and an enhanced sense of competence and |
| it and would be willing to pay thousands of dollars | | | | mastery. Some people enjoy the camaraderie and |
| for the extraordinary advantages--which come | | | | fellowship of team sports and the shared fun of |
| with no side-effects! No one would want to be | | | | group activity. Some enjoy the improved grace |
| without it. So why don't more people get off their | | | | that comes from activities involving precision |
| behinds and exercise? | | | | movement like dance, swimming, or gymnastics. |
| Newspapers, books, television shows, and | | | | Exercise can enhance your sense of self-worth. |
| magazines extol the benefits of physical exercise | | | | There is no pill, no medical treatment, no cosmetic |
| and activity as a means to physical fitness and a | | | | preparation that can equal the benefits of regular |
| longer life. In every town and city in the United | | | | physical exercise. Given these fantastic benefits, |
| States you can find bike paths, jogging trails, | | | | you can't pass it up! Exercise is absolutely |
| health clubs, gyms, racquet clubs, tennis courts, | | | | essential to your health and well-being! |
| aerobics classes, dance studios, martial arts | | | | How to Get Started on an Exercise Routine |
| classes, and community recreation facilities. You | | | | If you are not yet into an exercise routine, here |
| would surmise that the country is caught up in a | | | | are some ways to get started on a sensible |
| frenzy of fitness. Although it is true that our | | | | regimen that will transform your mind, body, and |
| population values exercise more than ever before, | | | | spirit! The key to success is to set reasonable, |
| it is also true that obesity has reached epidemic | | | | incremental goals for yourself, so that you build |
| proportions in this land of abundance and | | | | strength and stamina slowly and safely over time. |
| affluence. One-third of the population is | | | | Follow these guidelines to developing an exercise |
| overweight. In Black and Hispanic cultures and in | | | | routine: |
| low-income groups, 50 percent of the women are | | | | Consult with your physician first: Get a complete |
| obese. Life doesn't have to be that way--and you | | | | physical exam and ask your physician about the |
| don't have to be in the "fat people" category. | | | | types of exercise that are safe for you. |
| Regular exercise brings more than an improved | | | | Choose a mix of activities: Ideally, you want an |
| physique. Exercise can help you sleep better, | | | | exercise routine that includes stretching exercises |
| manage stress more effectively, strengthen your | | | | for flexibility, aerobic activity for cardiovascular |
| heart, prevent osteoporosis, burn calories, | | | | fitness, and resistance exercises for strength and |
| decrease your appetite, improve your skin, and | | | | toning. |
| bolster your self-esteem--and even more! WOW! | | | | Consider a trainer: For optimal results, consult with |
| Physical activity, combined with good nutrition, can | | | | a personal trainer who can help you design an |
| actually slow the aging process itself. Let's look | | | | exercise routine based on your age, physical |
| more closely at the rewards of exercise. | | | | condition, and fitness goals. A trainer is especially |
| Exercise conditions your body to function more | | | | important if you plan to use weights or exercise |
| efficiently. The physical benefits of exercise are | | | | machines. A personal trainer can help you start |
| Improved circulation, a stronger heart, and | | | | out at the proper speed and level of resistance, |
| improved lung capacity: Aerobic activity works the | | | | show you the proper postures and movements, |
| heart muscle, increases blood flow, and makes | | | | and teach you how to avoid injury. |
| the lungs pump harder--strengthening the entire | | | | Get the right gear: Make sure you are wearing |
| cardiovascular system. | | | | the proper clothing for your activity--that might |
| Healthier skin: Exercise increases circulation, | | | | mean footwear, protective knee pads, gloves, |
| bringing blood flow to the skin surface, carrying | | | | helmet, or a jogging bra or athletic supporter. If |
| nutrients and flushing away toxins. Your skin looks | | | | you use equipment, it should be in excellent |
| younger, has a glow, and is healthier. | | | | condition and well maintained. |
| Prevention of osteoporosis: Weight-bearing | | | | Warm up and stretch: At the beginning of your |
| exercises, such as walking, strengthen bones and | | | | routine, spend about five minutes warming up--for |
| slow down bone loss due to aging. | | | | example, walking in place or freestyle dancing--to |
| Increased metabolism: Exercise burns calories and | | | | get the blood circulating to your muscles and to |
| keeps the metabolic rate high for hours, even | | | | loosen up your joints. Then stretch slowly until |
| after the activity has ended. | | | | you feel some resistance and hold each stretch |
| Increased muscle tone: If you are dieting and | | | | for a count of ten to twenty seconds. Warming |
| reducing your food intake without exercising, you | | | | up helps avoid muscle sprains. |
| are losing muscle instead of fat. Muscle burns | | | | Start slowly and pay attention to your body's |
| many more calories than fat, by a ratio of thirty | | | | responses: During the first days and weeks of a |
| to one. In order to retain muscle, you must | | | | new exercise routine, be careful and don't push |
| exercise. Muscle weighs more than fat, but the | | | | too hard. Limit your initial workouts to a few |
| tissue is denser and takes up less space, so you | | | | minutes of light activity--or to a few minutes |
| look slimmer as you build muscle tissues and burn | | | | more than you usually do. If you feel fatigue or |
| more calories stored in fat. | | | | pain, stop and rest and try again tomorrow. Build |
| Rehabilitation from muscular-skeletal injuries: Under | | | | strength and stamina over several weeks or |
| the supervision of a sports physician or physical | | | | months, and increase the demands on your body |
| therapist, targeted exercises and movement can | | | | gradually. |
| facilitate repair of damaged muscles, ligaments, | | | | Make it fun: Do exercise you enjoy. Exercise alone |
| and tendons. Sometimes even old injuries can | | | | in the privacy of your home or with a friend or |
| improve with the proper exercise. | | | | go to a gym or join a class. If you think your |
| Exercise also gives you these psychological | | | | routine is getting dull, build in some variety. |
| benefits: | | | | Exercise to music, walk with your pooch, bicycle |
| Relief from stress and mild, transitory depression: | | | | with your child, watch TV while you work out, |
| Studies show that people who exercise have less | | | | take dance lessons with your spouse--the list is |
| stress. Exercise is a healthy way to work off | | | | endless. |
| frustration and anger. It gives "time out" from the | | | | Chart your progress: Put a chart on your |
| demands of work and family. Increased circulation | | | | refrigerator that shows how many sit-ups you do |
| pumps oxygen to the brain for clearer thinking. | | | | each day or how many miles you walk or how |
| Activities involving the whole body activate | | | | many minutes you spend on the treadmill. Or just |
| neurological activity across both hemispheres of | | | | put a big gold star on the calendar for every day |
| the brain, which can have a calming effect. | | | | you exercise. Soon you will like what you see! |
| Regulation of brain chemistry: A study by Nora | | | | Integrate movement into your daily routine: You'll |
| Volkow, reported in the November-December | | | | get more from exercise (and burn additional |
| 2004 issue of Psychology Today (McGowan | | | | calories) if you move around and stay active |
| 2004), found that the brains of obese people are | | | | during the day. If you sit most of the day, take |
| deficient in dopamine--a chemical involved in | | | | breaks at least every hour and stand up, stretch, |
| motivation, pleasure, and learning. The deficiency | | | | take a few deep breaths, and walk around for a |
| creates a "craving for stimulation" that prompts | | | | few minutes. |
| overeating and other addictions. As the addictive | | | | Make an appointment with yourself for exercise |
| response develops over time, the prefrontal | | | | time, and give that time top priority. Keep the |
| cortex, the part of the brain associated with | | | | appointment, as if it were an appointment to |
| judgment and inhibition, stops functioning normally. | | | | receive a million dollars or meet with world leaders |
| The antidote is prolonged, regular exercise, which | | | | or interview for your dream job or go on a date |
| causes the brain to release endorphins and | | | | with someone you adore. Get into a daily routine, |
| elevates dopamine levels. Endorphins are the | | | | so you actually begin to look forward to |
| brain's own "feel good" chemicals (the release of | | | | exercising. Don't miss it for anything except an |
| endorphins causes the "runner's high" experienced | | | | emergency. Don't let others talk you out of it. |
| by distance runners). | | | | Make exercise time sacred and nonnegotiable. |
| Increased self-esteem: Meeting a physical | | | | Exercise is for you, to make you feel good and |
| challenge--like finishing a ten-kilometer race or | | | | look good, and you are worth it! |