Ways To Get More Exercise: For Those Who Are Active

If you already have a fairly active lifestyle but would like to do more exercise, great! It?s likely that your fitness levels are already quite high. If time is your limiting factor, you can be creative about working more exercise into your daily routine.

First, actually scheduling time into you day to do your exercise is important. Too often, exercise is the first casualty in a busy schedule. If you treat your exercise like an important meeting that cannot be re-scheduled or interrupted, you will get a chance to do it and get into a regular routine. organizing to meet a friend is a good way to ensure that you actually do the exercise. Knowing that you will let your friend down if you don?t go is often the additional motivation you need to get out there and just do it!

Do you drive to work? Chances are that if you work in a city office block, traffic will be congested and you may be able to get to work in a similar time by jogging, walking or riding your bike. If doing the school drop off is what?s keeping you from fitting in your run before work, group together with a group of other parents and organize a carpool. This way, you will have one or two more free mornings or afternoons to slot in some time at the gym, or to get out and play sport. If you catch public transport to work, jump off a few stops early and walk the rest of the way. Just 15 minutes more each way gives you your total recommended exercise for the day!

If you have children, putting them in a stroller and going for a walk can be a great way of keeping them entertained and giving you some additional exercise. Getting involved in your children?s activities is another way to maximize your exercise time and also to bond with them. Join them in a game of tag, or jump with them on the trampoline. You?ll be having so much fun that you won?t even remember that you?re exercising!

Incorporating more exercise into your day does not have to be difficult. Small bouts of activity frequently add up to a significant amount of exercise by the end of the day. You owe it to yourself to exercise and stay healthy.

5 Super Health Benefits Of Regular Exercise

This is unfortunate because the benefits of exercise include:

1) Reducing the risk of developing and/or dying from heart disease. Exercise helps to lower levels of LDL (or ?bad?) cholesterol, reducing the risk of plaques (blockages) in the arteries.

2) Reducing high blood pressure or the risk of developing high blood pressure.

Regular exercise helps increase lung capacity, improving the amount of oxygen available to the body?s tissues, which, together with increased heart muscle strength, helps blood flow more efficiently through the body.

3) Reducing the risk of developing obesity.

Exercise burns calories, so that on a regular basis, exercise can help lose weight, which has a knock-on effect in helping to prevent several diseases, including diabetes for example.

Strength training exercises help build muscle tissue, improving overall strength, and boosting metabolism which further helps in avoiding excess weight.

Also regular exercise helps keep joints flexible and less prone to injury through strain. Weight bearing exercise stimulates bone growth, helping to keep bones strong and warding off osteoporosis. Weight bearing exercises are not just about weight lifting, but include also walking, jogging, running, skiing, dancing, tennis and other sports.

4) Reducing the risk of developing colon or breast cancer.

Studies have shown that people who exercise regularly seem to have lower rates of these cancers, although the precise mechanism is not known.

Regular exercise does help maintain healthy muscle, including that of the intestines and probably thereby assists in removing toxins from the body.

5)Improving psychological well being.

Physical activity stimulates brain chemicals called endorphins which can lift mood and promote feelings of well-being.

Regular exercise can make you look better, trimmer and brighter, and therefore helps to boost self confidence. Regular exercise can help ease stress and lift depression.

The actual level of benefit from exercise depends on three factors: the frequency, level of intensity, and the length of time engaging in the activity.

For example, aerobic exercise performed only twice a week, at less than moderate intensity, and for less than 10 minutes is unlikely to be sufficient to make any difference to physical fitness.

The minimum requirement to maintain fitness is reckoned to be exercise performed three times a week, at moderate intensity ( raises the heart rate by 20-30%), for a period of at least 30 minutes. More intense or longer periods of exercise may be required to improve on a level of fitness.

These are generalisations of course, and people vary with regard to their needs and abilities, so the amount of exercise that you do, is up to you. There seems little doubt that any exercise is better than none, so even a short walk each day can help to maintain health. To increase fitness you may need to take on rather more than that and tailor a plan suitable for you.

Winning Tactics To Attain A Healthy Life-style

By changing our routines to a much healthier one, we can live more happy, longer lives. Switching to some healthier life-style is actually a lot easier than a lot of people think it to be and the benefits of doing so are quick. Advantages include a reduced risk of establishing diseases like most cancers, cardiovascular diseases and diabetes; and a greater life expectancy. Hopefully right after studying this document you will be aware of how you can go about achieving a longer, happier life by making just a couple easy, daily, healthier alternatives.

In establishing brand new much healthier habits to replace current unhealthy ones, it’s possible to gain a healthy lifestyle in a short period. Too little training, a bad diet and smoking will certainly result in a greater risk from a number of diseases and also unwanted weight gain. To start with, consider the prospect of replacing your relaxing lifestyle with a more energetic one. Fortunately the rewards of changing to a healthier more active lifestyle are often felt much more quickly than expected. This is true for people of every age and lots of wonder why they didn’t make the changes for their lifestyles quicker.

People who prefer to eat a healthy diet are less likely to develop certain diseases and so are more likely to have plenty of energy for his or her day to day lives. Diseases such as Cardiovascular diseases and diabetes may be caused from an over consumption of salt and sugar, both of which are often found in high quantities in out of the box prepared foods. The risk of such diseases could be significantly decreased quite easily. A slight increase in the amount of fruit and veggies in a person’s diet to replace sweet and high fat meals will not only reduce the consumption of salt and sugar but also improve the number of vitamin supplements taken. Not only do these food sources lower the risk of disease, any form of weight reduction due to the change of diet will in itself also reduce the risk.

Lower salt and sugar amounts in a diet plan is a great way to achieve a healthy diet, nonetheless there are also other essential things to consider about the food we eat. Many food sources may often contain substances that, ideally, we have to avoid. It is necessary to also consider the levels of unsafe ingredients that may be found on the food that we purchase. These can include pesticides which are used by the farmers to increase crop yield. By selecting foods that are close to their primary state, you can still receive a similar amount of nutrition and decrease the amounts of these potentially harmful substances.

To live proper life, exercise is another key component that needs consideration. Many people believe that daily exercise is just something they are not cut out for, but in fact anyone are able to do some form of daily training. In fact, day-to-day workout may be achieved by simply going for a short walk every single evening, the pace of which could be quickened gradually over a period of your time. By planning to complete Half an hour of aerobic exercise nearly every single day, your fitness level will boost drastically. Along with a few sessions of strength related workouts, your body is going to be well on the way to a much healthier condition, which in turn will result in an overall more healthy life-style.

Another essential requirement to achieve a healthier lifestyle should be to visit a doctor for examinations frequently. The cures of most diseases tend to be easier and more likely to be successful if the problem is handled in its early stages. Screening schedules will vary based on a patient’s medical record, age and overall fitness. Family doctors are an excellent place to ask on how often and where we can get any medical analysis done. It is important to visit a local family doctor at least once every year for some form of medical checkup.

Healthier living may be achieved by making a few simple modifications for your lifestyle. In choosing healthier food alternatives and making the effort to exercise each day it is easily possible to change your lifestyle to a much healthier one. You can achieve a better feeling of fulfillment along with a longer, quite as good life simply by selecting nutritious foods and a more active lifestyle.

The Benefits Of Weight Training

Don?t underestimate the health benefits of weight training. The results of overall health improvement, metabolism and body toning are tremendous. More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines. Lifting weights is no longer a bodybuilder?s hobby. Men, women and young adults alike lift weights and realize the advantages.

The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach. But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild?

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles. Muscles don?t just happen. It?s incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man. If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure. Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn?t only about the results that you can see in the mirror. Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism. The stronger the muscles the better the body performs. Strength is important for the body from aesthetics to function. Resistance training is really about training hard, building strength and enhancing the body?s structural integrity.

The key to getting stronger is intensity and quality, not quantity. The idea is to break down the muscle fibers so they can rebuild. When muscle rebuilds, it becomes stronger and firmer. Rest the muscles for 24 ? 48 hours after a workout is important for the rebuilding process. Eating protein within one hour after working out is the building block to muscle repair.

Be careful that safety is used in weight training so injury does not occur. Start slowly, but with progression. Proper form and technique is essential for safety as well.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits. A good question for a person to ask is, ?Could I have lifted more weight, and could I have done it with good form?? On an intensity scale of one to ten, a beginner should be at a five. A seasoned weight trainer should be able to reach an eight and sometimes a ten. A ten is to failure. You won?t reach failure on every workout, but you should try to be comfortable to eventually get to a level ten. Don?t compromise form.

Feeble efforts produce little results, but challenging, progressive resistance training programs increase strength. For more information and tips on exercise, go to

30 Days Trial

It has been long time that I didn?t do any exercise. I feel that my stamina is going down and I get tired easily. This is not a good sign. I had tried to do some Tai Chi exercise after work. However it seems like I cannot persist. I used to exercise regularly. I jogged 3 days a week for at least 5 km. On top of that I had Tai Chi classes twice a week. But now because of the busy working life and my favourite Korean series on TV at night, I hardly exercise.

Recently I came accross a very interesting idea which is called 30 Days to Success. How it works is that lets say you want to start a new habit for example jogging for at least 3 times a week. You think of this as a temporary activities. You do it for a 30-day trial. After 30 days you will not need to continue this anymore.

I think it is a nature of human that whenever we need to change our daily habits, it seems very hard for us to make a start. We will feel overwhelmed when we think that we need to continue to do this for the rest of our life. We get fed up and never make a start. But if we think of this as only a temporary change, then it will become not that difficult for us. Anyway after 30 days we will be able to go back to our normal daily life.

So what happen is after 30-days of trial, it will become a habit to us and it will be easier for us to continue to maintain the habit. This is a powerful way to improve our life.

I am going to try this out with a 15 minutes of simple Tai Chi exercises everyday for a 30-day trial.