Exercise

The health benefits of regular exercise and physical activity are hard to ignore. If you are looking to get to or stay at a healthy weight then exercise is a great place to start. Both diet and physical activity play a critical role in controlling your weight. Staying active throughout your life is the single most powerful way to remain healthy. However, exercise isn’t just for weight loss. Check out all the benefits of regular physical activity.

10 Reasons to exercise:

1. Controls your weight
2. Lowers your risk of heart disease, heart attack, stroke and diabetes
3. Lowers your risk of having some cancers, including endometrial, colorectal, prostate, breast for females, lung, ovarian, and gastric.  (http://www.livescience.com/35164-exercise-reduces-risk-some-cancer.html)
4. Strengthens your muscles and bones
5. Can prevent joint pain
6. Improves your mental health and mood
7. Increases your energy levels
8. Provides a healthy and fun hobby
9. Stress reducer
10. Improves sleep

Before you begin any exercise program:

• Consult with your primary care physician
• Find an instructor who can help you learn how to do the exercises correctly
• Be sure to warm up first
• Always use proper form

There are many things you can do on a regular basis that can be considered exercise. Remember, you don’t have to do the same thing every day to stay fit! Try different activities to keep things interesting and keep yourself engaged. Try a mix of these ideas:

• Simple aerobic activity (walking, jogging, hiking)
• Flexibility training (yoga, Pilates)
• Strength training (weight lifting, resistance band training)
• Play a game (golf, basketball, tennis)

Safe, quick, and fun exercises to do:

• Walking, jogging and running – experts say just 20 minutes of brisk walking can burn 100 calories. Try doing this at least three times a week and then build up your time and frequency. If you can fit in 30 minutes 5-6 times a week you’ll be doing great.
• Yoga – Yoga has been around for thousands of years! Maybe there’s something to this workout fad? It does more than burn calories and strengthens muscles. It can also be a relaxing experience that can help you lower your stress levels. This is another option that does not require special equipment or a gym membership. Try this quick and simple routine to get started:
  
  • Mountain Pose 
    • Stand with feet together, relaxed shoulders, weight evenly distributed through your feet, and arms at sides.
    • Breathe in and raise your hands over your head, palms facing each other with arms straight. Reach up toward the sky with your fingertips.
    • Hold for 2 full breaths.
  • Downward Dog 
    • Start on all fours with hands placed under shoulders and knees under hips.
    • Walk hands several inches forward and spread fingers wide, pressing palms into mat.
    • Curl toes under and slowly press hips up toward ceiling.
    • Bring your body into an inverted V, press shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
    • Hold for 3 full breaths.
  • Warrior
    • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
    • Place hands next to your hips and relax your shoulders, then extend arms out to the sides with palms down.
    • Bend right knee 90 degrees, keep knee over ankle. Hold for 1 minute.
    • Switch sides and repeat.
  • Triangle Pose
    • Extend arms out to sides, and then bend over your right leg.
    • Stand with feet about 3 feet apart, right foot turned out to 90 degrees, left foot to 45 degrees.
    • Touch the floor with your right hand or rest on your right leg below or above the knee, and point the fingertips of your left hand toward the ceiling.
    • Look toward the ceiling. Hold for 5 breaths.
    • Stand and repeat on opposite side.
  • Child's Pose
    • Sit up with your legs bent and buttocks on your heels.
    • Move your torso forward, bringing your forehead to rest on the ground in front of you.
    • Lower your chest as close to your knees as you can, extending your arms in front of you.
    • Hold the pose and breathe.
• Basic Exercise Routine – These basic bodyweight exercises involve multiple muscle groups and will get your heart pumping.  If you’re just starting a routine like this then just try to complete one round doing each exercise for 30 seconds each.  If that’s too easy then start adding additional rounds as you build muscle and stamina. What to do:
  1. Jumping jacks
  2. Push-ups
  3. Abdominal Crunches
  4. Squats
  5. Plank
  6. Lunges