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EXERCISE AND HOW IT LEADS TO A BETTER LIFESTYLE

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EXERCISE AND HOW IT LEADS TO A BETTER LIFESTYLE

Exercise and how it leads to a better lifestyle I know lots of medical professionals preach how important exercise is can you explain to us why its so important? The benefits are astounding-exercise and healthy eating are the two most critical factors for leading a healthy life. Studies show nearly ¾ of all metabolic disease and cancers could be prevented by living a well balanced healthy lifestyle. Not only from a health standpoint but understanding the impact exercise can have on your quality of life to me is extremely important.|

BENEFITS OF EXERCISE AND WEIGHT TRAINING

Weight Loss/maintaining a healthy weight
Improves libido
Reduces risk of osteoporosis, high blood pressure, diabetes, heart disease, as well as many other life-threatening diseases
Self-esteem and mood become more positive
Less pain injuries
Develop more muscular endurance
Strength, which gives you confidence and makes daily activities easier
More muscle means higher fat burning metabolism
More muscle means a stronger immune system
Gaining muscle lowers blood pressure and strengthens bones
Strength training increases energy levels
Weightlifting improves athletic performance
Strength training improves physical appearance
Weightlifting helps relaxation, promoting a good nights sleep while combating stress
Strength training improves balance and coordination
Muscle mass typically declines 30% in ages 35 to 65, training prevents much of this loss
Lowers your resting heart rate, a sign of a more efficient heart
Increases your blood level of HDL cholesterol (the good type)
Decreases gastrointestinal transit time, reducing your risk for developing colon cancer
Raises your Basal Metabolic Rate (BMR). Increasing your BMR causes you to burn more calories 24 hours a day. You will even burn more calories while you’re sleeping!

Last week I asked all the readers to send my questions on how we can help. Here are the main questions.

What should one do to get ready to exercise?
Physical with primary physician
PARQ-Physical activity readiness questionnaire
Self assessment- this is if you are comfortable proceeding and have no special considerations

Ok we are cleared to exercise are there any other special considerations?
Do you have good workout gear—comfortable fitting shoes/orthotics/specialty shop
You want lightweight comfortable clothes-working out in jeans is hard it sacrifices movement, if you are working to a sweat you want good breathable shirt & pants or shorts

Where to I start my program?
I always say where ever you can go to be undistracted and focused; it fits your budget, and is realistic.
It can be your own home, gym, training studio, hotel, park, your block, lake-once you learn to workout it can be done virtually anywhere.

What is a solid exercise program consisting of?
Strength training-free weights, circuit training, bodyweight, palates
Cardiovascular training-run, swim, bike, walk
Flexibility-stretching, yoga, palates
Combo- certain classes or workouts can contain all elements

How much time does one need?
I would say this depends on your goal. Are you trying to lose weight or are you maintaining?
Anywhere from 15-min-1 hr anything longer is training specific or not focused enough

How often should one workout?
I would say this depends on your goal. Are you trying to lose weight or are you maintaining?
Anywhere from 3 -6 days a week, 7 if some of the days a real light

What time of day is best to work out?
morning or night-it depends what time you can be consistent with—I have seen the most consistent is morning for those with demanding jobs and a busy family life

What are some of the best tips you can give us to set yourself up for success?
Get a work out partner or a support system
Get a trainer so you can learn how to incorporate all the 3 critical aspects of an effective exercise program and be held accountable
Do what you love to do—basketball, or swim for you cardio days
Set goals and have a plan don’t just wing it- a goal without a plan is just a wish

Can you give me a handful of the biggest mistakes people make?
The general population has no idea how to strength train or they only do cardio and believe that strength training will make them big or bulky
Expect big results from working out if they don’t change their eating habits
Go to hard to fast—you will be sore if you go crazy, it’s better to start slow and avoid potential injury
They have the all or nothing mentality
They do the same routine over and over- you need to change it up
They look at this is a short term means for results instead of this should be a part of your everyday life.
They do it alone- not involving a partner
Not learning how to communicate the importance of their lifestyle changes to friends and family
Not having a positive outlook on their journey

I like a lot of people have my ups and downs. There are times I need a trainer just like professional athletes. It’s easy to get in a rut, but understanding how important exercise is on my quality of life is my drive. There will be ups and downs but staying consistent is important. I truly feel great 97% of the time and I want that for our patients.

We all know our time on earth is precious and are families are so important to us and sometimes we lose sight of the things we need to do to ensure that we are here to watch out grandchildren grow, and that we are not confined to being taken care of at an early age, or we can’t go on that family vacation.

Exercise is critical to our vitality. Not everybody loses 50 pounds right away, but patients who learn to grasp the concept, go on to live much better lives and report a much higher rate of happiness and joy.

I have learned to see that exercise and better nutrition wit out a doubt is a major catalyst for self-improvement and a better overall life.

P.S. remember you can start on a better you today!