Exercise : How To Get Started?

Why should I exercise?

Increased physical activity can lead to a longer life and improved health. Exercise helps prevent heart disease and many other health problems. Exercise builds strength, gives you more energy and can help you reduce stress. It is also a good way to curb your appetite and burn calories.

Who should exercise?

Increased physical activity can benefit almost everyone. Most people can begin gradual, moderate exercise on their own. If you think there is a reason you may not be able to exercise safely, talk with your doctor before beginning a new exercise program. In particular, your doctor needs to know if you have heart trouble, high blood pressure or arthritis, or if you often feel dizzy or have chest pains. 

What kind of exercise should I do?

Exercises that increase your heart rate and move large muscles (such as the muscles in your legs and arms) are best. Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active. 

How long should I exercise?

Start off exercising 3 or more times a week for 20 minutes or more, and work up to at least 30 minutes, 4 to 6 times a week. This can include several short bouts of activity in a day. Exercising during a lunch break or on your way to do errands may help you add physical activity to a busy schedule. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it. 

Is there anything I should do before and after I exercise?

You should start an exercise session with a gradual warm-up period. During this time (about 5 to 10 minutes), you should slowly stretch your muscles first, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the pace.

After you are finished exercising, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period.

If you are going to exercise your upper body, be sure to use stretching exercises for your arms, shoulders, chest and back. 

How hard do I have to exercise?

Even small amounts of exercise are better than none at all. Start with an activity you can do comfortably. As you become more used to exercising, try to keep your heart rate at about 60% to 85% of your "maximum heart rate." 

How do I avoid injuring myself?

The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.

So, what are you waiting for? Lets get it started!

So many people spend their health gaining wealth, and then have to spend their wealth to regain their health ~ A.J.Materi

Water - Key to Good Health

Funny as it may appear, water 

although always taken for granted may be the single most important tool in 

losing weight and staying healthy.  

Water does wonders as it 

naturally suppresses the appetite 

and helps wonderfully in 

metabolizing the fat

that is stored in your body. Many studies have shown that a decrease water intake can cause fat deposits to increase, while increasing your water intake you can actually reduce your fat deposits.   

Water

can help in maintaining proper muscle tone 

by aiding in your muscle’s ability to contract, and is also very helpful for your skin and can prevent sagging skin that comes with age and weight loss, which shrinking cells are buoyed by water which plumps the skin and leaves it 

resilient, healthy, and clear, giving you that “glow”, 

that appears with healthy people.

Water 

is very important in ridding the body of toxins and waste 

especially during weight loss as the body has a lot more wastes to dump, because all of the metabolized fat has to go somewhere.  If the body gets too little water it begins to take it from the internal organs and the colon, and the end result turns into constipation.  By drinking water your 

normal bowel functions can work properly.

Also, when you drink less water 

your body automatically goes into survival mode and begins to store every ounce of water in your body. So it is important to drink at least 8 glasses of water per day to keep all your inner functions working properly.

How much water should we drink?

It is suggested for a person to drink 

8 eight glasses of water per day.

 Although an overweight person will need to drink one additional glass of water for every 12 kg of excess weight.  

Keep in mind that if you exercise you should consume more as well.  It is best to drink water when cold as it is absorbed faster into your system than warm water and can immediately up your metabolism which can cause you to burn more calories.

So by keeping to this water ration you will certainly 

enjoy proper body functions 

which equally great health 

and although your doctor will miss seeing you, you will most certainly be the better for it all
thanks to water.