Exercise Isn't Just For Your Body!

I started exercising over thirty years ago to improve my physical health, but noticed an improvement in my overall well-being almost immediately!  I usually exercise in the morning because I know I will feel better physically and mentally!  Regardless of the time of day I exercise I find it improves my mood, reduces stress, and enhances my mental clarity.        

“The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators” (Harvard Men’s Health Watch, 2011).

While most people experience the many positive benefits soon after beginning a conscientious program; others may take a few weeks, but it’s important to not become discouraged.  Be persistent, make exercise a part of your daily lifestyle, and you will soon reap the many benefits exercise provides for your mind, body, and spirit! 

References:

Harvard Men’s Health Watch. (2011). Exercising to relax. Retrieved from:

     http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch/2011/February

     /exercising-to-relax   

Exercise Improves Heart Health

Don’t forget to exercise your heart muscle!  The heart pumps approximately 5 quarts of blood throughout your body every minute!  As with all the other muscles in your body - exercise will help the heart become stronger and more efficient.  This means the heart is able to pump more blood throughout the body with each beat!   

Sedentary individuals are at a higher risk for heart disease as well as other chronic conditions (e.g., diabetes, arthritis, and hypertension).  The hardest part to changing one’s lifestyle is getting started.  By simply moving more you can improve your heart health as well as add years to your life!  

You can exercise your heart by performing aerobic activity.  Aerobic means “with oxygen.”  To improve the functioning of your heart you must exercise the heart muscle more than it’s accustomed.  In aerobic exercise you should be able to carry on a conversation without being breathless, but needing to take a breath after a few words.  Walking/hiking is probably the easiest form of exercise.  All you need is a good pair of shoes and sunscreen.  You will not only improve your heart health but may notice increased mental clarity, improved mood, increased endurance, sleep better, weight loss, reduced stress and improved self-esteem. 

 

You CAN start experiencing these benefits by moving more starting today!!!

It's Not Too Late!

It’s almost mid-January and many New Year’s resolutions have fallen by the wayside.  It’s not too late to make positive health changes!  Maybe you need to simplify your resolutions so you can maintain them for the long haul!

An unhealthy diet and physical inactivity are the primary causes of an unhealthy body.  “Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer” (Center for Disease Control, 2014, para. 2).  Weighing a healthy weight will help you look and feel better and help reduce the risk of developing these conditions.    

If you’re overweight you can begin making healthier diet choices and increase your physical activity today!  You can start by walking 30 minutes every day (it can even be in 10 or 15 minute increments).  Encourage a friend or family member to join you.  You can also make simple, better food choices!  Are most of the foods you eat out of a box or bag?  Try to decrease the amount of processed foods you eat by reading the ingredients list - do you recognize what’s listed?  In most cases the fewer listed ingredients the better.  You particularly want to avoid artificial preservatives, colors, and sweeteners.  As an example, buy old-fashioned oats for your morning oatmeal - they only take an extra couple of minutes to prepare, are less expensive, and taste better!  By consciously making healthier choices not only will you lose weight, but you may notice you sleep better, have more energy, have lower blood pressure, lower LDL cholesterol (the lousy cholesterol), improve blood glucose, and reduce your risk of heart disease.     

 Healthy choices determine tomorrow –

Choose a healthy lifestyle today!

References:

Center for Disease Control. (2014). Adult obesity facts. Retrieved from:

     http://www.cdc.gov/obesity/data/adult.html

Number One Health Tip!

If you smoke – stop!  Smoking is a habit that kills. “Cigarette smoking is responsible for about one in five deaths annually.  It causes cancer, heart disease, stroke, and lung diseases [including emphysema, bronchitis, and chronic airway obstruction] (Center for Disease Control [CDC], 2013). 

When I was about 9 I would occasionally spend the night at my grandma’s house.  I looked forward to staying with her, but I worried about her because she had emphysema caused by years of smoking.  I remember her fighting for a breath and needing to rest when we walked to the pool (not even a block away).  At night when I heard her coughing and wheezing I prayed she wouldn’t die.  At the age of 69 she died of smoking related diseases (emphysema and congestive heart failure).

For most it is not easy to stop smoking.  There may be relapses, but don’t give up trying to quit!  The benefits you will receive from quitting are numerous and happen almost immediately!  Twenty minutes after you stop smoking your heart rate and blood pressure drop (American Cancer Society, 2014). When you quit smoking you lower the risk of lung cancer and many other types of cancer as well as reduce the risk for coronary heart disease, stroke, and peripheral vascular disease (CDC, 2013).  You will also reduce wheezing, coughing, and shortness of breath when you quit smoking (CDC, 2013).

The harmful effects of smoking not only affect you, but your family members and friends.  Everyone will benefit when you quit smoking!  Quitting will be the best health change you make!

References:

American Cancer Society. (2014). When smokers quit –what are the benefits over time?

     Retrieved from: http://www.cancer.org/healthy/stayawayfromtobacco/guidetoquitting

     smoking/guide-to-quitting-smoking-benefits

Center for Disease Control. (2013). Morbidity and mortality. Retrieved from:

     http://www.cdc.gov/tobacco/data_statistics/fact_sheets/fast_facts/

Center for Disease Control. (2013). Smoking cessation. Retrieved from:

     http://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/quitting/

New Year's Resolutions

Are you starting to make a list of your New Year’s resolutions?  While we can make changes any time, many people use the beginning of the New Year to change their life for the better.  

Weight loss is often at the top of everyone’s New Year’s resolution list, but many people do not have a plan as to how they’re going to lose the weight.  Once a long-term goal is set, it is important to have short-term goals to help you reach your long-term goal.  Consider why you want to lose weight?  Are you ready to make long-term lifestyle changes?  Some of the changes may be initially uncomfortable.  Do you have the support from others to help you implement changes?  Surround yourself with people who will help you reach your goal(s).  Do you have a plan?  Create a plan yourself or enlist help from others and then keep track of how you’re doing.  Pat yourself on the back when you reach a goal – regardless of how small – it’s progress!

Setting yourself up for success will give you an advantage to reach your goals!  The beginning of change is like a new relationship – it is new and exciting.  As any relationship progresses it takes work and commitment!   Achieving your weight loss goal will take considerable effort and commitment – don’t give up! 

 HAPPY NEW YEAR!