What do you think of when you hear the word exercise? For many "exercise" means hard work and something you know you "should" do or "have to do" according to your doctor. This form of negative thinking does not serve us. When you are driving in your car, you might look at people running outside on the street, or cycling and think, how are they motivated to do that? (hint: it feels good).What about when you hear the word activity? Is there a difference for you? How are you active? It's usually moving and doing the things you like to do, having fun, being social, or just moving to get chores and errands accomplished.
We know the benefits of exercise are numerous, but many of us are not moving for our optimum health. Is it motivation? Many clients tell me they don't have time to exercise, i.e. they think they don't have time. When I first started moving more, I put my sneakers by the bed one night with the intention to wake up just 20 minutes earlier, walk in the neighborhood (in the dark), then come home and get ready for work. I did this because I knew "I had to" in order to be healthy. Guess what? It wasn't so bad, and in fact I did it again the next morning, then the next, and it started feeling great. I felt accomplished in my head, and better in my body with more energy. It even helped me to lose weight. After a few weeks I started getting bored because the 20 minute walk was too easy and my body and mind needed more. I started sprinting a bit during my walks. Over time, I noticed that my body wanted more activity and I was intrinsically motivated to continue to move more each day, not because I "should" but because I wanted to. I never thought this would would be me; someone walking, running or cycling as cars drove by.
Benefits of Exercise (a reminder):
Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits.
The range of health bonuses now attributed to exercise has surprised even doctors. Many health organizations suggest that regular physical activity may do the following. (1)
1. Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.
2. Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.
3. Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.
4. Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.
5. Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the cells' sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.
6. Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.
7. Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.
8. Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.
9. Protect men's health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.
10. Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.
(1) Mayo Clinic Staff. Mayo Clinic, (2011). Exercise: 7 benefits of regular physical activity. Retrieved from website: http://www.mayoclinic.com/health/exercise/HQ01676