"I
am too busy"
"I am too old to start a exercise regime"
"I
can't wake up early in the morning" and so on…..
Excuse us from these
outdated excuses!!
In fact, you are never too old to get started and good work
management will definitely permit some time for exercising. Regardless of your
age, gender and role in life you can benefit from regular exercise. Here are some
overall benefits of a regular exercise regime.General
benefits of exercise -
good, energetic start to the day
- an
active lifestyle
- weight
control
- less
mental stress and 'bye-bye' to depression
- improved
quality of sleep
- good
posture
- toned
muscles
- improved
self image and hence, self esteem
- decreased
susceptibility to diseases
Along
with the general benefits of exercise mentioned above, it is a long proven fact
that daily physical activity strengthens the muscles of the heart, thus improving
the heart's efficiency to pump blood to all parts of the body. An active lifestyle
also helps to increase the HDL levels (good cholesterol) and decrease the LDL
levels (bad cholesterol), thus decreasing the risk of heart disease further. Now
the question that would spring in most minds is, "Which activity is best
for me?"
It is wisest to choose a form of exercise comfortable to your
lifestyle. If you have been inactive for a while, you may start with less strenuous
activities such as a brisk walk or a swim at a comfortable pace. Beginning at
a slow pace will allow you to become fit without straining your body. Once you
are in a better shape, you can gradually move to other types of exercise. Feel
free to indulge in a game you enjoy, like tennis, badminton etc. It is advisable
to plan a regular exercise regime, best suited to your body and lifestyle. Doing
so under your doctor's supervision will ensure an effective regime and help to
avoid complications. Do remember that your doctor is the best person to confirm
your medical fitness and help you choose a form of exercise that is suitable for
your activity level, age and general health. For
the overall health benefit, experts recommend that you exercise 20 to 30 minutes
on all or most days of the week and also spend some time in stretching activity
at least twice a week. Think
you don't have time to exercise and stretch? Try the following ideas to ease your
problem. You don't have to live at the gym to protect your heart. Instead of thinking
in terms of a rigid exercise programme in the morning, you can even try and incorporate
it in your day-to-day lifestyle.
Remember that muscles used in any activity
and at any time of the day contribute to fitness. You can give your heart a boost
simply by working in the garden, getting up to change the channel, doing chores
around the house, and taking the stairs instead of the elevator. Put away your
car keys during the day and do your errands on foot, whenever possible Try
working a little more with extra movements and increase your physical activity
levels by : - Taking
the stairs instead of an elevator.
- Do
household work to fast music. It will ensure that your work quickly thus burning
more calories.
- Park
the car at the far end of the parking lot and walk to the office or store.
- Schedule
stretching and small walks during breaks at work.
- Make
more than one trip to the laundry or grocery store as a form of exercise.
- Get
off public transportation a few blocks away for destination.
- Take
a brisk walk when you have an urge to snack.
- Wash
your car yourself. It's relaxing a also a good form of exercise.
- Take
your dog for a walk.
You
can stretch : - Before
going to bed.
- Before
getting out of bed.
- While
talking on phone.
- After
sitting or standing for a long time.
- Before
and after exercise.
Most
people get excited at the thought of an exercise regime initially, and do embark
on it. However, soon the rigmarole of life catches up and people cannot continue
to follow their exercise regime. However, one must remember that the key to a
'Heart healthy' lifetime of fitness is "consistency". It is only when
exercise finds a permanent place in our lives that we succeed in achieving our
goal…a good overall health, free from any ailment. Here
are a few tips to help you make exercise a habit…. -
Set realistic goals.
- Choose
an activity you enjoy.
- Begin
with a slow pace and gradually increase the intensity
- Give
your body a chance to adjust to the new routine.
- Don't
get discouraged if you don't see immediate results.
- Don't
give up if you miss a day due to some unavoidable reason. Get back to the schedule
the next day.
- Find
a partner, if possible, for exercising, as it helps in motivation and socialization.
- Listen
to your body. If you find difficulty while exercising do not hesitate to consult
your doctor.
So
think positively and start getting fit. It takes time, effort and a little pain
but you everything to gain in return.
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