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Do Not Underestimate the Psychological Effects of Fitness

December 11, 2011 By Leave a Comment

By Vic Vogel -

There is much written about the physical effects of fitness. Overlooked, but equally important, are the psychological effects derived from fitness. Fitness gurus often speak of the mind and body experience. There is more to this than the metaphysical implications. Fitness has a profound affect on your psychological state.

In an article reviewing the impacts of exercise on the psychological state Dr. Daniel Landers, from Arizona State University had this to say, “The research literature suggests that for many variables there is now ample evidence that a definite relationship exists between exercise and improved mental health. This is particularly evident in the case of a reduction of anxiety and depression…Exercise is related not only to a relief in symptoms of depression and anxiety but it also seems to be beneficial in enhancing self-esteem, producing more restful sleep, and helping people recover more quickly from psychosocial stressors.”[1] The chemical effect that exercise has on the brain causes an improved mood, “Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You will also look better and feel better, when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.”[2] Although much more research is needed, it is clear there is a direct link between your psychological state and your physical fitness.

Going into 2010 recession has gripped us, unemployment is higher than it has been since the Great Depression, and people are experiencing more psychological trauma, e.g. depression, anxiety, and loss of self-esteem, especially during the holiday season between Thanksgiving and Christmas. The difficulty in taking advantage of fitness is the lack of knowledge about fitness and the effect it can have on health, both physical and psychological. Least known are the psychological affects. The personal training profession spends much of its time measuring the physical effects of exercise and nutrition. Lost in many cases is the association of improved psychological impact resulting from exercise and nutrition. This lack of knowledge leads to focusing more on the physical aspects of fitness training at the exclusion of the psychological issues. Personal support plays a large role in reinforcing the psychological impact of fitness training. Most trainers focus on body fat percentage, weight, body circumference, and lean body mass to measure progress. Equally important are mood, self-esteem, self-worth, and a healthy psychological state. The measurements for psychological impact often rest in others opinions, journals, mood charts, and feedback from loved ones. Discrimination based on appearance, related to size, is well documented in the business world. Fitness not only effects your personal life, it effects your professional life, which then effects your psychological state of mind.

Most people feel the need to improve their fitness during the holidays. Mostly, this is due to the physical effects of eating and lack of exercise, e.g. pants are too tight. In the current times, it is equally important to seek fitness for psychological reasons. People often experience stress, depression, and anxiety during the holidays. They increase their exposure to others, e.g. parties, relatives they have not seen for awhile, and hordes of shoppers in stores. How others view you can either lead to feelings of insecurity and poor self-esteem, or elation and good self-esteem. Your fitness level will have a direct bearing on how others perceive you, and the resulting psychological impact.

Your psychological health is impacted by physical factors and emotional factors. Physical factors can be improved through exercises that increase and release endorphins in the body, “Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body’s endorphins does not lead to addiction or dependence.”[3] Emotional health is experienced by the positive reinforcement people receive about their improved appearance, which in turn improves their self-esteem. This blog is too short to go into detail about these relationships. There are many articles and books on this subject. They can be researched through the internet and libraries.

When deciding to embark on a fitness program ensure you consider not only the physical benefits related to fitness, but also the psychological benefits. Make sure when designing your strategy for fitness that you include measurements that relate to your psychological improvement. Review these measurements as often as the physical measurements you have established. This holistic approach to fitness will benefit your Total Fitness.

[1] Landers, Dr. Daniel. “The Influence of Exercise on Mental Health”. ORIGINALLY PUBLISHED AS SERIES 2, NUMBER 12, OF THE PCPFS RESEARCH DIGEST July, 2006:

[2] Exercise: 7 benefits of regular physical activity. Mayo Clinic.com. 12 16-2009

[3] “Exercise and Depression”. WebMD. 12-16-2009

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist. He provides fitness consulting to individuals and businesses. Vic has conducted fitness lectures in both businesses and non-profit organizations. He is the Principal and owner of Strategy for Fitness, [http://www.strategyforfitness.com], and CEO of Victor L. Vogel & Associates, Inc. Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritional Manual can be found at Amazon. Vic publishes a fat loss review blog http://www.wayfastfatloss.com He holds a Masters degree from the University of Oklahoma.Vic resides and practices in Oklahoma City, where is specialized in clients over 50.

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Exercising to Combat Fatigue – Important Facts You Might Not Be Aware Of

March 13, 2011 By Leave a Comment

By Joycelyn Graydon -

There are just days when you feel like you don’t want to get out of bed. You know the feeling. You feel so sluggish and tired that no amount of prodding from your alarm clock could get your butt moving. Ironically, it is during this time when every nerve of your body is telling you to leave it alone, when you shouldn’t heed its call. With every fiber of your being, you should will yourself to exercise to combat fatigue.

A University of Georgia study has shown that adults who engaged in as little as 20 minutes of low-to-moderate aerobic exercise, three days a week for six consecutive weeks, reported lessened feelings of lethargy or fatigue and increased energy levels. Pete McCall, Exercise Physiologist at the American Council on Exercise explains that the boost in energy levels created by exercise enhances the blood flow, carrying oxygen and nutrients to muscle tissue which improves their ability to produce more adenosine triphosphate, the cell’s energy source.

If you’ve never tried walking or jogging before but want to simply just to beat the blues away then exercising even for as little as 20 minutes during most days of the week will do. However, exercise does more than just give you a dose of the adrenalin rush. An otherwise healthy adult who can meet the US Department of Health and Human Services exercise guidelines of 2.5 hours a week of moderate-intensity exercise stands to benefit by regaining lost muscle mass and strengthen weakening bones, reducing the risk for serious chronic diseases, including heart disease, diabetes, cancer and high blood pressure.

Engaging in exercise to combat fatigue is not only limited to doing “scheduled” workouts. It lies in redefining your views of exercise somewhat. For instance, you could limit your use of the car for errands within a couple of miles. Walking or cycling your way there is enough to pump up your energy levels while giving you the health-benefits of exercise. Working out with friends and family is also another way to combat the boredom that comes with exercising alone. In fact, doing recreational activities with the whole family is one sure way to keep your energy levels up. From playing Frisbee in the park to frolicking in the beach to hiking the woods together, the list of enjoyable activities that help keep the blood circulating while giving you the chance to enjoy and strengthen family bonds are endless.

However, even if you do have to workout on your own, there are always incentives to keep you on track. Staying fit and healthy, being free of disease and having the chance to enjoy a high quality of life– all these are great exercise motivators. More importantly, being consistent in your regimen also makes physical activity a habit and reduces your chances of always feeling lazy when doing your workout. So the next time you feel so sluggish that any form of physical activity seems unappealing, muster all your energies towards getting out of bed and exercise to combat fatigue!

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Get Some Fresh Air

March 7, 2011 By Leave a Comment

By Zane Madison -

What keeps us alive? Three things sustain us; water, food, and fresh air. Of course we cannot get by for long if even one of these essentials is missing. Without good food we could only last two or three weeks. Without water, we would die in a matter of days. Without fresh air, we could not live more than a few minutes.

More important than the food we eat, or the water we drink, is the blessed pure air we breathe. It is indeed, the elixir of life. The very best locations for enjoying the benefits of fresh air are at the seashore, the mountains, or in the country, away from city life. It is imperative that we distance ourselves from poisonous fumes, second hand exhalations, dust, decay and putrefaction.

It is even unwise to sleep near a composter. Many well meaning people have placed composters in their backyards in an effort to produce an organic garden and get back to nature. No waste vegetables or piles of decaying leaves should be permitted to poison the air near or within the home. The warmth and moisture associated with decaying vegetable or animal matter promotes germs and mould. Spores are then released into the air and they in turn are active in the production of disease.

While pure fresh air is the elixir of life, impure air can be the harbinger of disease and death. We must be vigilant in checking our living spaces for contaminated air from sewers or poorly maintained heating systems. Furnaces and ducts must be clean and efficient at all times. Ventilation is of paramount importance.

With regard to the therapeutic properties of fresh air, it should be kept in mind that the oxygen in the air we breathe affects the whole body as if it were charged with electricity. This electrical energy, absorbed by the blood, is carried to all parts of the body, including the nerves and the brain. A good breath of fresh air can revitalize, energize, and stimulate the mind that has been dulled, as well as the body that is fatigued.

Doctors should promote the life saving benefits of being out of doors. Medicines are necessary to fight certain conditions, but it is the change to a healthier lifestyle that really works wonders. Nature is the physician of God and there are life giving properties even in the balsam of pine, in the fragrances of cedar and fir. Wounds also heal much more rapidly when exposed to fresh air and sunshine.

Air has a very soothing effect on the body when it comes into contact with the entire surface. Whenever possible and modesty permitting, let your body breathe. Internal breathing is the function of the lungs. External breathing is accomplished through the medium of the skin. Dress in light cotton clothing where possible. The skin has millions of minute openings known as pores. It is through these pores that external breathing takes place.

In closing, I would urge you to consider moving to the country, the mountains or the sea shore. If you cannot do that, then at least visit those locations as often as possible. You would never dream of eating food someone else has chewed, so why should you breathe air that others have exhaled. Put some distance between yourself and the congested, contaminated environs of the commercial, industrial cities. Without an abundance of fresh, pure air, the interchange of carbon dioxide and oxygen in the lungs cannot take place. This important work of normalizing the blood chemistry is essential for optimum health.

Those who are sick and those who are well need to be in closer contact with nature. We shall derive health giving and even life giving benefits from time spent in the pure fresh air, amid the trees, vineyards, flowers and orchards. Take a deep breath.

© 2006 — Zane Madison — To learn German please visit this website.

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On Being Authentic

October 9, 2010 By Leave a Comment

By Paul Kearley -

To be or not to be: that IS the question.

I was in a bit of a pickle. I had a heat resistant mat that I needed to put under my woodstove before I could use it, but there was no way that I could put it there myself. In order to do that I would have to lift the woodstove, slide the pad in to the exact place and then lower the 400 pound woodstove down gently so as to not dent the pad or the floor.

I sat at my kitchen table trying to think of the biggest, strongest people I knew that could help me, and hope that they were available at that time. Then I thought, I know, I’ll call Neville! He knows everyone, and he may be able to help too! True to Neville’s form, he knew someone who could help me… himself and his son Josiah.

So, here we were in my dining room, Neville and I on each side of the woodstove, Josiah in front ready to push the pad in, “OK” I said, “On three. One… two… three… lift!” “hnnnngggggghhhh…” I groaned “it’s no use” I said, as I tried, to no avail to lift my side off the floor, while Neville’s side easily rose to 8 to 10 inches, “I can’t lift this!” I whined. “There has to be a better way!”

“I know” I said, “I’ll just make a fulcrum, and then I’ll be able to do it”

Off I ran to get the material that I needed. I returned less than 5 minutes later and started to set it all up. All the while that I was preparing, Josiah was laughing and giggling at me, and Neville was just standing there looking at me with this very innocent face.

“What’s so funny?” I asked? Josiah looked at the woodstove, then looked at me and said “It’s done.” “What is?” I asked. Then I looked down and saw it. The pad was already under the woodstove and in place. While I was out getting the material for my “science experiment”, Neville had lifted the 400 pound stove by his own brute strength, and Josiah had maneuvered the pad into place. I stood there dumbfounded. “How in the world did you do that?” I stammered, shocked and amazed that he had the strength to do it. “That’s impossible.” “No it isn’t” Neville said, you just have to lift low and close to it, and it’s easy”.

I have never felt so inadequate in all my days. At that moment I felt like that skinny guy that used to be in all the old comic books. You know the one where this skinny guy is on the beach, and the big strong guy comes by and kicks sand in his face and takes his girl. Don’t get me wrong, I was extremely grateful that he could help me, and I was totally in awe of his strength, I just felt like a weak wimp. Actually, I think it was more embarrassment than anything else that was getting to me. I always thought that I was in good shape, I mean, I usually run about 35 Kilometers a week, but I guess I’m not. The more I thought about it, the more inadequate I felt. I just wanted to be stronger so that I could at least lift my half of the 400+ pounds.

Have you ever felt inadequate when you compared yourself to others? Like you just didn’t measure up to your own expectations, and you pretended to be someone who you weren’t? We are all sometimes intimidated by other people’s abilities like confidence, communications skills, knowledge or even their looks. This desire to “be like them” drives us to do rash things to our bodies and sometimes to our relationships. What is this need that we sometimes seem to have to compare ourselves to others and wish we had what they had? How many times have we heard about some young teen girl who became anorexic, just to look like someone that she saw in a magazine, or another person who joined a gang, just to fit in, or another person who took up drinking or doing drugs, just to be accepted?

Of course, we all want to be accepted, and often we will do things that we wouldn’t normally do, just to get that recognition, but after it is all over, we are still the same person who stares back in the mirror, with our own quiver full of strengths and weaknesses… no more, no less. And wishing ourselves into another character or strength will not create them. We may wish that we were smarter, we may wish that we were better looking, or we may even wish that we were stronger, but we are what we are, and no amount of wishing will change that: actions will do a lot of it, but wishing won’t. We must learn to be authentic.

To be truly happy in life means accepting who you are, and what you have to offer. Much has been written on the importance of being yourself, or being authentic, but it all comes down to your decisions in life. I love what Chuck Swindoll said about this:

1. Know who you are.

2. Accept who you are.

3. Be who you are.

I would go further and add first, “Learn who you are”.

This week, dare to learn who you are so that you can be the most authentic person that you can be. Only then can you be truly happy.

Make this your best week ever.

Paul

For 22 years, Paul Kearley has thrived in the personal development and coaching business. As a Master Coach for the past 10 years, Paul’s passion is in developing and creating increased potential with both clients and other trainers. A columnist for two newspapers in Eastern Canada, and editor for his own weekly ezine, Paul writes articles that address the everyday challenges we all have and face in life and in business, and offers suggestions for success.

If you’d like to connect with Paul to discuss your personal or business strategies or to subscribe to “E-Motion” , simply send an e-mail to carnegie@nbnet.nb.ca, visit http://www.mustthinking.com or call 506 433 4722.

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Enjoying Good Health Is An Invaluable Way To Get The Most Out Of Life

October 7, 2010 By Leave a Comment

By Adriana Noton -

Good health is a blessing and should be carefully nurtured to maximize it. If an individual is lucky enough to have a strong immune system and to be able to avoid sickness throughout life, that condition should be preserved! Making sound individual choices concerning nutrition and diet, exercise and strengthening, and nurture for the inner spirit are also crucial components of overall mental wellness.

It is important to focus on consuming a wholesome nutritious diet. Consulting with a trained nutritionist is one approach to gaining the knowledge needed to create and follow a healthful diet. It is also possible to acquire this knowledge personally through studying nutrition and observing food labels where applicable. It is wise to avoid foods which do not contribute to the overall well being of the individual.

It is also advisable when watching dietary consumption to maintain a daily calorie count which is sufficient to maintain the desired weight. Consuming too many additional calories in the daily diet can cause unwanted and unsightly weight gain, which can then lead to additional health problems over the long term.

Another crucial component of health is regular exercise. In this period in history when watching TV is the most common leisure activity around the world, humans should really be exercising and working off excess calories. It is not necessary to exercise to the point that the movement becomes painful, but the recommendation is to engage in aerobic exercise which elevates the heart rate and promotes greater overall mental wellness.

While heart-healthy exercise is recommended, any exercise that gets the body moving is encouraged! Golf, walking, gardening – even vacuuming all give an individual some form of workout and raise the metabolism. Walk instead of ride when ever possible! Take stairs rather than elevators! Walk the dog! Even walk through a mall for safe, covered walking space. Any movement is better than none. Fancy clothes and equipment are wonderful aids to exercise, but are not essential – just get out there and move!

A third component for overall being is nurturing the spiritual side of an individuals life. Whether that spiritual nourishment is in the form of organized religion or another spiritual practice focused on centering the individuals energy or thoughts, it is important to acknowledge this vital aspect of ones life.

It is possible to pursue a holistic way of life, incorporating dietary, exercise and spiritual practices all at the same time. Programs exist to incorporate healthy eating, sensible exercise and spiritual practices such as prayer walking all at once. Individuals who have experienced these components all at the same time have reported a sense of satisfaction and inner growth leading to better health.

Preserving your mental wellness is a wonderful gift that you can give to yourself-a gift that keeps on giving. The practices of sensible diet, moderate exercise and spiritual encouragement make a great impact on the lives of the individuals engaged in those practices and can greatly improve the quality of life and health of the individual.

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Cardiovascular Fitness Benefits

May 27, 2010 By 1 Comment

Glass Heart 01By Jacky Smith -

The benefits of cardiovascular exercise can be experienced by the individuals suffering from any diseases as well as is beneficial to improve existing health.

Cardiovascular fitness encourages the loss of fats from the body. It is also useful in decreasing the level of appetite in many individuals. Even though if does not suppress appetite, regular practice of cardiovascular exercise burns ample of calories. It is reported that regular work out will make 3,000- 5,000 calories daily. Proper cardiovascular training and sensible diet will encourage to reduce excessive fats from the body. The emaciated system can be toned up by weight-bearing activities such as jogging and fast walking. This helps in lowering down the risk for developing osteoporosis. It also slows down the progress of the diseases that gives additional stress to muscles and tissues.

Aerobic exercise is usually recommended to diabetic individuals who have very well controlled blood sugar level. Aerobics training spikes up the sensitivity of the cells towards insulin, thus diabetic people who regularly exercise need low amount of insulin. This can effectively control the level of sugar in the blood stream. Researches have also proved that apart from medicated drugs and insulin, diabetes can also be controlled with regular exercise and healthy diet. You need to strictly follow your diet plan designed by your doctors. Eat healthy food at fixed time with prescribed quantity. The most important thing is diabetic diet chart is to maintain prescribed quantity and time

Cardiovascular fitness is very much essential to the individuals who have recently suffered from cardiovascular disorders. It is very necessary for the individuals who are at risk for coronary artery ailments. The three main reasons that contribute for provoking artery disorders are excessive smoking, hypertension- high blood pressure, and high blood cholesterol. These three factors can be reduced with the help of cardiovascular disease. Thus, stick to your cardiovascular fitness plan and follow it strictly.

People with high blood pressure problem are overweight. Obesity and overweight are the rising concern for government bodies. Scientists have come up with many solutions to curb down the problem of overweight and obesity. Thus, in order to control high blood pressure, it is essential to maintain normal body weight. Regular practice of aerobic exercise will help to reduce additional saturated fats and regulate the level of blood pressure. Many people have found that aerobics also helps to quit smoking. Apart from these regular practice of cardiovascular exercise encourages the level of high density lipoprotein – HDL – also called as good cholesterol.

Even people suffering from arthritis should practice cardiovascular exercise. It will keep their bones and muscles strong and healthy. Such individuals should maintain their body weight. Apart from these, cardiovascular fitness plan helps to relieve you from anxiety, depression, and tension. It also helps to remove all toxic products from the body. Thus, keep you away from several infections.

Read more about Cardiovascular fitness

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Healthy Body – Healthy Mind!

May 11, 2010 By 2 Comments

bodybuilderBy Gary Ryan Blair -

More than two thousand years ago, Hippocrates, the Greek physician and father of medicine, said, “A wise man ought to realize that health is the most valuable possession.”

We are obliged to Hippocrates’ and others from the past for

reminding us that fitness and health is not just a new and passing phenomenon and neither are the ways to achieve and maintain good health.

The fundamentals of good health, known and proven for so

long, are available to anyone who decides they want to fully enjoy the enormous benefits of healthy living.

The reality of this lesson is brought home in the compelling story from over a century ago of an American boy, sickly and weakened by childhood diseases, who sought a refuge from his physical handicaps in a love of books and reading. As time went on, just as his mind grew strong from his studies, his body continued to fail.

His concerned father at last told his 12-year old son, “You have the mind but not the body, and without the help of the body the mind cannot go as far as it should. You must make your body know you will do it!” And the wise father then gave the boy weights and other gymnastic equipment and worked with him to strengthen his frail young body.

Well, this story has a remarkably happy ending. The boy heeded his father’s encouragement, and not only worked hard to rebuild his health, but became a superior athlete, graduated from Harvard University and went on to lead a vigorously active life of eminent achievement. This once-sickly boy eventually became the 26th president of the United States. He was Theodore Roosevelt, who at age 42, was and is the youngest man ever to become president.

Throughout his life, Roosevelt practiced what he called, “the

strenuous life.” His energetic commitment to physical activities

included boxing, horseback riding, swimming and hiking among others.

Teddy Roosevelt discovered that an important foundation for good

health is movement and activity. He demonstrated that our bodies are

designed to get stronger as they are constantly used and challenged

with purposeful physical activities.

Teddy Roosevelt, incidentally, was a great outdoorsman and probably

knew more about natural science than any other President who has ever

been in office, and some of his most notable achievements were in the

area of conservation. He added about 150 million acres to the

national forests, set up five new national parks, created the first

51 federal bird reservations and established the first four national

game preserves. He loved nature and worked to preserve the

environment for future generations.

Roosevelt undoubtedly agreed with Hippocrates view that, “The first

wealth is health.” And with the old proverb that takes Hippocrates

idea one step further by saying, “Health is better than wealth.”

Because Teddy Roosevelt’s life dramatically exemplifies the

life-changing power of achieving and maintaining good health. The

simple moral to his story is that nothing is more essential to

building a successful life than good health.

As Teddy Roosevelt showed us, the secrets to good health are not

complicated. They are known and waiting for you to discover them and,

most important, to put them into practice. The blessings and joys of

good health and fitness can be yours when you choose to make them

priorities in your life.

Good health, you know, means having the capacity to live life fully

and being able to experience the best that life has to offer. It

means having vigor and energy. It is having the ability to pursue

your dreams with the confidence that you will be able to accomplish

them.

It’s doubtful that Teddy Roosevelt would have accomplished much in

his life had it not been for the words of advice from his father

about developing his body in addition to his mind. It’s worth

thinking about, especially these days when so many of us live

sedentary existences. We can only go where our bodies can take us,

and our bodies need exercise to stay healthy and strong. So remember:

build both your body and your mind. They’re a powerful combination.

Teddy Roosevelt proved it.

Action to be taken: Commit to a firm set of health related goals and

get yourself in the best physical shape starting today.

Everything Counts!

Gary Ryan Blair

Gary Ryan Blair is President of The GoalsGuy. A visionary and gifted conceptual thinker, Gary is highly regarded as a speaker, consultant, strategic planner, and coach. Visit The GoalsGuy at http://www.GoalsGuy.com as well as their new lifestyle brand at http://www.GotGoals.com

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Amazing Benefits of Physical Fitness

April 28, 2010 By 2 Comments

Senior couple on cycle rideBy Tracy Pearson

A regular workout does much more than keep you in shape! Here are some of the countless benefits of physical health and fitness exercises. Accomplishing the advantages of physical workout does not need lengthy, intense workout routines. Even 15 or 20 minutes each day several days a week could result in big changes in your health and wellness. It is certainly not too late. Exercising benefits everyone in a number of ways, so get moving and commence seeing the gains exercise has to offer.

General Health

Regular exercise can help enhance your basic well being in quite a few ways. Listed here are a number of advantages you’ll start to notice after implementing a routine health and fitness routine:

1. Enhancement of your overall health

2. Helps make you truly feel great

3. Enhancement in your quality of life

4. Improves your appearance

5. Improvement of your skin tone

Mental Health and Well-Being

Your mental wellness and well-being is also positively affected by regular vigorous exercise. Exercising assists in:

1.Improving your intellectual capability

2.Coping with your tension much more effectively

3.Alleviating depression symptoms

4.Decreasing your level of panic

5.Making you sleep better

6.Improving your self-esteem together with self-confidence

7.Reducing and avoiding migraine headaches

8.Bolstering attempts to stop smoking

9.Treating a lot of the outcomes of smoking

Functional Capability

One noticeable advantage of keeping your physical structure in good shape by frequent workout is the improvement of your functional ability. You possibly can experience:

1.Increases in your energy levels

2.Much better muscular energy as well as stamina

3.Increase in your endurance and potential to do uninterrupted work

4.Improvements of your balance along with coordination

5.Improvements in your overall flexibility

6.Protection against injury

Body Weight Supervision

Physical activeness could also bring you back in form, helping you get rid of the excessive fat in your body. Simply speaking, regular exercise:

1.Assists you to you drop unwanted weight and avoid excess fat gain

2.Enhances your metabolism so that you burn more calories each and every day

3.Reduces likelihood of obesity

Cardiovascular Health

Improvements in cardiovascular well being can be observed mainly because physical fitness:

1.Strengthens your heart and lowers your heart rate

2.Reduces the likelihood of heart disease

3.Decreases your blood pressure

4.Cuts down the risk of heart stroke

Disease Prevention

You may also keep away from getting ill to an extent as maintaining yourself in shape:

1.Improves your immune system

2.Improves control of blood sugar

3.Boosts HDL (good) cholesterol levels and decreases LDL (bad) cholesterol

4.Fortifies your circulatory system and lungs

5.Decreases the danger of developing all kinds of illnesses, which include colon cancer, breast cancer, type II diabetes (adult onset diabetes), lung illness and much more.

Ache Management

Following a consistent physical fitness regimen could certainly help you turn out to be resistant to pains and aches. Primarily, it:

1.Helps strengthen pain tolerance

2.Minimizes backaches

3.Creates pregnancy and giving birth less complicated

Aging and Longevity

And finally, you can look young and rejuvenated because exercising:

1.Slows the ageing process

2.Adds active years to your everyday living

3.Assists you to sustain an independent lifestyle

4.Decreases your risk of fractures and osteoporosis

All of the above are examples of staying fit regularly can change your life for the better. It is highly recommend for any individual to reap the numerous benefits of physical fitness and enjoy a healthy lifestyle.

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Senior couple on cycle ride

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Fitness and Exercise – Better Workouts and Better Results Outside

March 31, 2010 By 2 Comments
crocusBy Tanya Stroh -
Spring is the perfect time of year to reassess your fitness goals and look at your exercise routines to see if they still meet your needs. Have you been doing the same workout since the fall, have you hit a plateau and you really are not seeing the results you would like anymore?

If the answer is yes, it is time to reinvigorate, re-evaluate, redo statistics and give your workouts a brand new jump start. Change can be a good thing so think outside the box. Actually just think outside as the newest studies are showing that you tend to exercise longer and harder when you are outdoors. Plus there is no need for an expensive gym membership! Look for local parks and recreation areas, biking or hiking trails and of course your own backyard or neighborhood. It is also good idea to invest in a pedometer so you can keep track of your distance. Experts recommend 10,000 steps per day, which is about 5 miles!

Remember it is important to keep safety in mind when exercising outside. If possible exercise with a buddy, be aware of your surroundings, stay in well light and populated areas and keep your music low enough that you can hear what is going on around you. Be sure to warm up for 8 to 10 minutes at the beginning, then stretch and cool down at the end of your routine. Always use sunscreen and stay hydrated!

Exercising outdoors gives you the freedom and ability to work out anywhere you want, at anytime you want. I love being outside and here are a couple of fun ways to up the intensity of a walk in the park.

1. Incorporate High Intensity Interval Training by using a tree, a house or a telephone pole for your intervals. Move as fast as you can to that point then slow down for a brief time then pick another land mark for your next interval!

2. Find a step, a bench or a curb and do 10 of each of the following; step ups, scissor jumps and lateral jumps. Aim for 3 to 5 sets.

3. Walk, jog or run for 5 minutes then stop and do 1 minute of jumping jacks and crunches.

4. Take an exercise band with you so that during your walk you can do 3 quick full body band routines.

5. Stop every 5 minutes and do 15 to 20 squats, push ups, lunges and dips.

6. If you are at the beach, walk in the wet sand or the water then when you turn around walk in the dry sand.

Another added benefit of exercising outdoors is the natural Vitamin D absorption you will receive from the sun. The latest research shows that most Americans lack the proper amount of Vitamin D. It is so important because Vitamin D is a building block for calcium absorption and is necessary to fight off many illness and diseases; such as osteoporosis, multiple sclerosis and even some kinds of cancer.

By getting just 10-15 minutes of natural sun light for people with lighter skin, and even longer for those with darker skin, you can get the proper amount of vitamin D for the day. Just think, you will be getting all the benefits of exercise while providing your body an essential element that protects you from a vitamin D deficiency and its associated illnesses. So, get out there and get going!

For more information and guidance about health and fitness issues, visit http://www.tanyastroh.com Tanya specializes in helping people achieve optimal health with a highly individualized approach to fitness exercise.

Tanya Stroh is a nationally certified personal trainer and founder and creator of Tanya Stroh Training Solutions, your online Personal Trainer. With over 500 unique exercises, and counting, our proprietary software, TS Trax, creates a fitness exercise plan specifically for your goals, your level of fitness, at home or at the gym with the equipment you have and like to use. With Tanya Stroh Training Solutions you can stop guessing about how to achieve your fitness goals and enjoy faster results with no plateau. Be fit, be healthy, and be happy with http://www.tanyastroh.com

Article Source: http://EzineArticles.com/?expert=Tanya_Stroh

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7 Strategies For Effective Weight Loss

March 10, 2010 By 4 Comments

By JR Lang – Steak & Baked Potato

If you would like to drop the weight for the long-term, simply focus on that which you eat and as well ensure you pick good tasting, fresh as well as appropriate food choices choices including goodies, fruits and veggies.

Just simply adhere to these very easy procedures to eliminate the first 10 pounds,and also the last few that you need to get rid of and moreover quite possibly give you a boost to a stall in your current diet.

1. Keep a count by taking notes of all items you consume and drink. Its not necessary to calculate calories. Only note just what exactly it had been that you consumed, plus the amount. You will see that being much more alert to what you really are consuming makes it possible plan wholesome and also well balanced meals as well as snacks.

2. Cut anything you eat in half. Although folks dedicate an excessive period of time counting every calorie, in fact when you simply lower every thing you eat in half, you will definitely lose weight.

3. Cut down on poor fats. Take in much more lean proteins, for instance chicken and fish.

4. Eat a whole lot less processed sugar items, ideally none. Sugar treats, like cookies, desserts, candy really merely turn to surplus fat.

5. Steer clear of starchy carbohydrates, including, pasta, rice and even potatoes. They’re definitely not conducive to fat loss, pick leafy green vegetables to accompany the low fat protein.

6. Eat a few smaller mini meals on a daily basis, as opposed to three great ones. That genuinely helps you to raise metabolism and as a consequence shed weight. Chicken and vegetables, fish plus vegetables, and other such type meals with smaller helpings approximately 4-6 times per day is definitely optimum. And, remember that if you are active and workout you can eat more.

7. Lessen fats coming from dairy products. Avoid whole milk, and also select non fat or low fat. Additionally, beware of any yogurts, cottage cheeses as well as other dairy food. In case you really enjoy yogurt, then choose sugar free ones.

Adhering to these types of basic suggestions is usually very effective for your weight reduction attempts. Should you prefer you can at all times examine a far more structured dieting diets, generally there are plenty of free weight loss plans and paid kinds also.

See all the available options for free weight loss plans, with many diets listed and their descriptions, meal plans and more at Free Weight Loss Plans Blog and make sure to read our guide on Fast Diet Myths.

Article Source: http://EzineArticles.com/?expert=JR_Lang

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