'To know a person’s experience from the past, examine the body now. To know a person’s body in the future, examine their experiences now.' Deepak Chopra. The human body was designed to be active and MOVE. You cannot achieve optimum health and vitality if you are sedentary – no matter how good your diet is! Physical activity supports all your body functions – it strengthens your heart and lungs, builds strong healthy muscles and gives you that wonderful sense of well being as your brain releases ‘feel good’ endorphins each time you exercise.
The topic of exercise is as big as nutrition. It can also be as confusing. We are constantly bamboozled by the latest exercise gadget or fad. The exercise industry is a much a moneymaking phenomenon as the food one. At the end of the day it doesn’t matter how you move your body as long as you are moving it!
It is so easy to make excuses for exercising. Often there seems to be so many distractions and other more important things that need our attention, it’s understandable all these excuses pop up. The reality is things will always pop up, and you will always be able to find a valid excuse – if you want to! You need to avoid these excuses and commit to your health - make yourself a priority. Find ways of exercising that you enjoy and stick with it until a habit is formed. This is usually about 28days on average.
It is interesting when we both look at our own exercise routines. Both of us love to be outdoors and enjoy walking. We both love exercising but in completely different ways. Kim has always been very active and competitive, she has played most sports with particular interest in netball (of which she stills play socially today). She has also run in ultramarathon events where she had the honor of representing Australia when she lived there. Kim loves going to the gym regularly and has competed in a body sculpting competition.
Fleur on the other hand is not so competitive. She feels exercise should be a fun way to get the body moving. It has to be something she enjoys doing that makes her feels vibrant and energised afterwards. One of Fleur’s biggest loves is to crank up the stereo in the morning and get on the re-bounder for at least 20 minutes. One of her other passions is to dance. It is a brilliant form of exercise. Fleur did join a gym for a while but as she confesses the only real reason she went there was because they had such brilliant showers!
We have spoken to many people about physical activity, and for the majority of them exercising on a regular basis is one of life’s toughest challenges. We keep wondering what magic formula we could come up with that would make people commit to working out. What would have them stick to their New Years resolution or maintain a simple program regularly? What works for some may not work for others, and if one day you feel great about exercising, chances are there will be some days you don’t. It is a challenge for many, but it is an investment for your whole health. The reality is no one can do it for you!
Your emotional health and physical health are very strongly linked. To be fit emotionally gives you the edge to support yourself through your physical health journey. Put it simply with a positive attitude and the power of ‘caring’ proactive self talk you can overcome any self sabotage or negativities towards exercise. Check out the Fab 4 In 5 (you can download it for free here – it takes hardly any time, it’s a small effort for a big reward and you can move your way towards a healthier, fitter more toned body simply. That’s got to be a good thing!
20 Reasons To Get Your Butt Up Off the Couch!
1. Energy Levels Rise & You Feel Better
If people only realised that their excuse for not exercising because they are too tired, is the reason they are tired in the first place. Exercise increases your energy levels. You may not necessarily feel like doing it, but once you have completed your workout for the day, the feel-good factor kicks in and there is an increase in oxygen levels. People who exercise regularly notice their energy levels are a lot higher than when they haven’t. You may have heard some people actually get a buzz out of exercising! Hard to believe maybe, but research is showing that the body really does experience that ‘high’ or feel-good factor, post exercise.
2. Being Active Improves Mental Well being
When the stresses of life are up on you, your job is getting on top of you or the kids have become too much, then get out for some fresh air and get that body moving. Either join a club that has crèche facilities or roster with your partner to take turns. Maybe try going to the gym or for a walk in your lunch hour instead of sitting in the lunch room. Even doing a lap around the outside of your house can do wonders for a stressed mind.
3. You Have Fun and Associate with Like-Minded People
Exercising with friends can be a great way to catch up on things. Going for a walk or cycle instead of meeting for coffee has many health benefits. For those of you who struggle to stay committed to exercise, having a buddy is a good way to keep accountable and focused. Being more active, research suggests, increases self-esteem and confidence, and you are likely to hang out with people with similar attitudes.
4. You Can Eat More Without Gaining Weight
Regular exercisers tend to have more nutritional needs than non-exercisers. Plus, they tend to be able to eat more without making a difference to their weight, as their metabolic rate is higher. Research suggests you don’t crave sugar or fatty foods as much as when exercising regularly either, so all round it’s good for the waistline!
5. Weight Is Likely To Stay Off
Did you know that most people who lose weight often find it again within one to two years? One of the reasons for this is that they don’t exercise. It has been stated that 95 percent of people who have lost weight keep it off if they exercise regularly.
6. Your Posture Improves
As your abdominal and back muscles get stronger, you walk more like an athlete! Your back lengthens, you feel taller. You are less prone to injury and good posture helps breathing, flexibility, blood flow and energy levels.
7. Exercise Helps Maintain or Increase Flexibility
Those who exercise and stretch have a much better range of movement and flexibility. This is helpful in maintaining the daily tasks you need to perform like bending over to pick up things, sweeping the floor or reaching for something up high. Being more flexible also reduces the risk of injury.
8. Exercise Promotes Sleep
It has been proven many times that those who exercise regularly get to sleep quicker and sleep longer with less interruptions. This can be due to hormone changes and the fact the body is more relaxed and prepared for rest post exercise.
9. Exercise Helps Eliminate Toxins
By increasing blood flow through exercise you also increase the lymphatic flow. Lymph flows at a much slower rate than blood – like around one twentieth of the pace. The lymphatic system helps eliminate toxins from the body. If it is functioning well, you have less chance of storing toxins, holding water, suffering from body odour, storing excess weight, having a sluggish bowel or problem skin.
10. Disuse is Disaster
You only have to immobilise a limb for three to four hours before it starts to degenerate. That is why you can wriggle and move in your sleep hundreds of times a night. The body was designed to move.
11. Inactivity causes oxygen deprivation
The more sedentary you become, the less oxygen is being utilised by the body. The less oxygen you have available, the more slug-like you become and the more your brain, muscles and organs are depleted. The less active you are the harder it is for the heart to pump blood around the body. So the more you avoid exercise, chances are you feel more sluggish, carry more weight and feel less vital. This is because you have reduced the essential oxygen and nutrient levels in the body.
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12. Inactive Muscles Shrink
The old ‘use it or lose it’ theory. If muscles are not exercised or used regularly there is much less blood flow, less oxygen and therefore less vitality. When muscles shrink they lose their strength, tone and therefore compromise their ability to support and move you.
13. Inactivity Causes Bones to Weaken
Without continuous resistance exercise, bones can weaken and thin. Bones are unable to form new bone matrix and as a result of this, along with poor nutrition, are more likely to develop conditions like osteoporosis.
14. Inactivity Disrupts Bowel Function
Lack of regular exercise can disrupt bowel function and impair the digestive functions regardless of what you eat. There is research suggesting you should eliminate every time you eat. A scary thought if you are a grazer as opposed to two or three meals a day person! A good healthy aim is to have at least one bowel motion a day. There could be a bowel dysfunction if this is not the case for you.
15. Exercise Means A Good Strong Pulse
Generally speaking, an active, healthy person will have a good resting pulse (heart rate) of around 60-70 beats per minute. An inactive person can show resting rates of 80-90 beats per minute. High performance athletes can possess resting heart rates of around 30-40 beats per minute. Yours may be low due to being fitter or if you are genetically predisposed to a lower rate. Your pulse may be higher if you are nervous, on medication, stressed or drinking things like coffee or alcohol. As you increase your exercise levels your resting pulse (heart rate) usually drops, meaning it is becoming more efficient, therefore your heart is not having to work as hard to pump the blood around your body, an efficient heart means a healthier body. To find your heart rate (pulse) place your two forefingers on the opposite inside wrist, next to ligaments, until you find the pulsating pump. Count the number of beats for 15 seconds, then multiply it by 4. That is your resting heart rate. ((and what is the benefit of a low pulse?))***
16. Blood Pressure Remains More Constant
Blood pressure is a measurement of how open your blood vessels are. A lower number means your heart doesn’t have to work as hard to pump the blood through the blood vessels. A normal blood pressure for a healthy adult is considered around 120/80, however research suggests you should be aiming to lower even this. Figures of around 145/95 are considered to be hypertension (high blood pressure). People who exercise regularly reduce the risk of developing heart-threatening conditions like hypertension (high blood pressure) by nearly a third. Appropriate regular exercise may also help lower blood pressure in those who already suffer from high blood pressure. Things like stress, poor nutrition, lack of or too much exercise, medication, illness, caffeine, alcohol, nerves and adrenaline can all effect blood pressure.
17. Exercise Makes Your Heart Fit
Your heart is a muscle. The more you exercise it the fitter and stronger it gets. Cardio exercise like walking, running, cycling, swimming, dancing etc.. increases your heart rate, therefore works your heart muscle. The fitter and stronger your heart, the more efficient it is to pump blood around your body, and the better your health and well being.
NOTE: How to test your heart rate when exercising
If you have ever been to a gym or had a full medical test then you may have had your target heart rate (THR) tested. It is a test that evaluates your heart rate when working at less that your maximum effort. The test is normally measured around 75-85% of your maximum heart rate (MHR). A test that goes beyond this should only ever be performed with a qualified doctor or physician. To work out your target heart rate use this equation:
220 - your age = Maximum Heart Rate (MHR)
MHR x 75-85% = Target Heart Rate (THR)
Your target heart rate can be tested on an exercycle, treadmill, stepper machine or out running. The test usually goes for about 15 minutes, and every third or forth minute the intensity or resistance is increased. Heart rate and blood pressure are normally taken at the beginning before you start, then at its hardest point and again at the completion a couple of minutes apart. The idea is to challenge yourself – not kill yourself! You could do this test yourself at home by jogging, walking or cycling a certain distance like two kms for example. Measure your heart rate, by taking your pulse. This can be done on the inside of your wrist, or the side of your neck. Count the number of beats in 15 seconds, then times by four. This is your heart rate per minute. Count before you start, check again at the highest intensity level (to check THR) and then at the end – remember to give minute in between as your heart rate comes down. Keep a note in your diary then re-do the whole test in six to eight weeks time. See how much faster you complete the distance and how quickly you recover. Using your heart rate is one of the safest ways to exercise, as you don’t get hooked into keeping up with others. Heart rate monitors are also a great investment. They can do all the calculating for you!
18. Exercise Lowers Cholesterol
Cholesterol gets a pretty bad rap out there. Although most of your cholesterol is manufactured within the body by your liver, you can also get it from animal foods like meat, poultry, fish, eggs and dairy products. No plants contain cholesterol. The important thing to know is that there are two types. LDL – low-density lipoprotein, which is the bad one! - and HDL – high-density lipoprotein, which is the good one. High LDL levels are caused by diets loaded with degraded and processed foods. Research suggests sedentary people are more likely to have higher levels of cholesterol therefore increasing the risk of cardiovascular disease.
19. You May Reduce Your Risk of Cancer
There seems to be truckloads of research and information on this topic. We read books by some authors who stated they had conclusive evidence to support it, and others who agreed but did not feel there was enough evidence to prove it. Regardless, both sides say exercise improves your chances of not getting cancer of any kind. That’s got to be worth it.
20. You Save Money
You may spend money on things like a good pair of running shoes, a club membership, athletic clothing or fitness classes, but in the long run you will spend less on health care like doctor´s bills and prescriptions. Exercise expenses should definitely be seen more as an investment than a cost.
Does Muscle Really Turn To Fat?
No, this is not the case at all. Muscle and fat are completely different components. One cannot mysteriously become the other. It is impossible. What tends to happen as you grow older, or lessen your exercise levels, is you process new proteins less efficiently. Your muscle mass (protein tissue) depletes but your fat levels stay similar or worse, rises. People may think their muscle is turning to fat but you can see it isn’t.
Exercise Benefits Any Age
It really does not matter how old or young you are when it comes to exercise. The important thing is you are exercising. The thing to be aware of is the type of exercise you are doing. It is said too many kids are becoming inactive. Computers and television are big distractions. Getting outside and kicking a ball, running at the park or getting to the beach are fantastic ways to exercise the body and get kids out there. There are wonderful forms of exercise as you get older, too. We were told having kids is good exercise and it’s true! We know people in their sixties and seventies who belong to athletics clubs, dance groups, tramping clubs, swimming pools and gyms to name but a few. The key is to find exercise that you enjoy and that you keep on doing it!
Fitting exercise into your day
Exercising and keeping active needs to be a life long commitment. Forming good habits to keep your body active and moving will enable you to enjoy all the health benefits that accompany it. So everyday take those little choices that come along in regards to your fitness:
• Take the stairs instead of the lift.
• Park in the furthest carpark and walk that extra 100 metres. Or better still park a block away.
• If you are behind a desk everyday. Each hour stand and stretch for 2 minutes.
• In your lunch hour make time to walk around the block, or head off to the gym.
• Be adventurous in your spare time, try rollerblading or ice-skating. Grab a friend or your kids – you’ll have a ball!
• Make social times a chance to get active. Walk with friends, cycle or meet at the pools for a swim.
To make exercise a daily part of your life, sometimes you need to change your attitude. We believe there really is no such thing as a ‘morning person’ or ‘night owl’, it is all in your head. Your thoughts are powerful things and can easily control your actions. Creating new positive thoughts, motivated by wanting to gain health and energy will change any negative patterns into new positive habits.
I (Kim) never thought I was a morning person, until I had children! Then I became an all night and all morning person whether I liked it or not! As my babies grew older I found my body clock still woke for that early morning feed regardless of how tired I was. I would lie there thinking I should get up and exercise, but struggled at the thought of it. When I finally decided I wanted to transform my body and fitness levels it was amazing, as I sprang out of bed ready to embark on my twelve-week program the day it started. I had it in my head that I could at least commit to this morning routine for twelve weeks! Well I did commit to the twelve weeks and found that getting up in the morning became a very positive habit. I find mornings are not only my exercise time but also my ‘ME’ time. Getting up early to exercise has become more than training my body, it is also time out and self-care. It has also meant that I am more organised and have much better time-management. I don’t tend to stay up watching television and am in bed a lot earlier as I know my sleep is just as important as my exercise. I am committed to my health and there are no more excuses. Exercise in the mornings is part of my life.
Why the morning?
Lots of research has been done as to what time of the day is the optimum time to exercise. The morning has many benefits including the following:
• The morning is often the only time of the day you can control. Throughout your day things crop up and plans change, often interrupting your planned exercise time.
• Statistics also show that only 25% of evening exercisers are consistent as opposed to 75% of those who exercise in the morning.
• According to research exercising in the morning burns fat more easily.
• Exercising in the morning boosts your metabolism for the whole day.
• Exercise triggers your pituitary to release endorphins into your bloodstream, (natural feel good chemicals.) Starting your day with this endorphin release allows you to better manage your day and the challenges it may bring.
Exercising at any time has huge benefits to your health. But by capitalising on the advantages of the morning it may help you to manage your exercise time more easily.
Setting manageable goals
When setting goals for exercising and becoming more active, it is important to keep them realistic. Planning to start exercising an hour a day, may set you up for failure. Take baby steps. If for example you wanted to start walking everyday, plan to start off with a 10-15 minute walk, and build from there. Allow your body and your life to adjust to fit your new program.
Start to keep a Selfcare journal.
By writing down your goals and thoughts, you will learn more about yourself. Write down inspiring quotes you’ve heard, tips on health that you thought interesting, yummy healthy recipes you come across, and inspiring pictures you might want to paste in. All this puts your journey to health and vitality in ‘hard copy’ as it were; it cements and acknowledges your commitment to yourself.
Whatever you do a big key to a healthy life and exercise is simply DOING it!
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