Everybody knows regular exercise prevents from major illness such as heart disease, diabetes and colon cancer. Despite this very few care to exercise regularly.
Benefits of regular exercise
Daily exercise helps to prevent many major illnesses. Regular exercise maintains blood sugar levels to prevent or control diabetes, promote bone density to protect against osteoporosis, reduce the overall risk of cancer, increase levels of “good” cholesterol -reducing the risk of developing heart disease, lower high blood pressure-reducing the risk of developing heart disease. It also helps to boost the immune system, self-confidence and help prevent depression, in combination with a balanced diet, help to maintain a healthy weight.
Hurdles which stop you from doing exercise
Many people do not not have a fear of future illness since they do not think about it. This can be one of the reasons for not exercising. But there are many other reasons which stop you from doing regular exercise. There can be many reasons like lack of time, no facilities nearby, cost of equipment etc. One can always overcome these barriers. You can always walk in the evening instead. Everybody knows walking is the best exercise.
It is not necessary to join gym or start playing football, basketball or any other sports. This is a misconception that only vigorous exercise or playing sport counts as healthy exercise. You can always achieve health benefits by doing simple regular physical activity like walking, painting, walking up and down the stairs instead of using lift, skipping, gardening etc. Any activity that can increase your heart rate and make you feel warm can be considered as exercise.
You can always make it possible for you to exercise just by making fairly simple changes to your everyday routine, for which you do not even need to join a gym or a sports club.
Wondering as to, how much time you should exercise?
Any adult whose weight is 60 kg (132lbs) should at least do a brisk walk for 30 minutes. Children and young people should exercise for at least 60 minutes every day. One can also include dancing, jumping or aerobics in his or her daily exercise.
Your daily exercise will help you increase your stamina and keep you fit. You can always start up with 10 minutes of brisk walk or dance and eventually increase the time and frequency of your exercise. Exercise will keep you motivated.
Try to have fun while you exercise
Do not consider exercise as boring, try to have fun while you exercise. If you find brisk walk boring try aerobics or dancing or something you enjoy doing. Try out different sports or activities until you find something you like You can also join a team or sports club where you could meet new friends. When you discover an activity you like, include it in your regular exercise. You can also go to different places like park or beach. Make sure you change your activity every week so you don’t get bored.
Setting smart goal and achieving it
At times you might find it boring to exercise regularly. Hence you should try to motivate yourself. To keep yourself motivated you can maintain a dairy where in you can write your daily progress of your exercise. this will help you look back and see how you have improved over time.
You can also collect and stick quotes from coaches, athletes or anyone successful around. listen to inspirational stories from people who have achieved against the odds this will help you feel – if they can do it, so can you.
Set a short and long term goals. Try to attain short term goals first this will motivate you to attain the long ones. Keep your goals: specific; measurable; achievable; realistic; time-based (SMART). For example, rather than saying you’ll get fit by summer, start by setting the more specific goal of going to a one hour step aerobics class or an ashtanga yoga class each week.
Staying motivated means train your mind to train your body. Here are just a few ideas to help you. Keep reminding yourself of the reasons you started exercising in the first place. This may include losing excess weight, improving your health or testing yourself in a competition or race. Try to imagine how you will feel after you achieve your goal. These images will motivate you to achieve them for real. Exercising releases chemicals in the brain, like serotonin, that have a strong affect on your mood, helping reduce anxiety, stress and depression. So whenever you don’t feel like exercising, try to remind yourself how good you’ll feel afterwards.