The world is going through a health crisis. We are being diagnosed with more chronic illnesses than ever before. You’re sick. But you don’t know it yet.
As if all of these weren’t enough, we are having our fair share of political upheaval, social unrest and economic instability happening around the globe. All of these things are making people question our fundamental values and ways of working together as one society towards reaching common goals.
We can no longer just sit on the fence and hope everything gets better for us. It needs to become law that every individual must get fit, healthy or die. There is a need for collective action to have an impact on how we live our lives.
What better way to change yourself and improve all facets of your well being than to start living healthier in small but important ways?
When we exercise regularly, we make sure our muscles remain strong and we gain energy, endurance, strength and flexibility. The same applies when we eat well. Our bodies are nourished, and we grow stronger. When you combine these factors together, it translates into higher level performance, increased productivity in your work and even greater levels of happiness.
And because we also drink water, we stay hydrated and perform more effectively. These are some of the benefits of exercising, whether at home or in a gym environment. And those who know about them know why they should be doing it consistently and go above and beyond just once a week or month. They will help to achieve great results, both mentally and physically.
But there is one thing you must understand about exercise. If you are not consistent about what you are doing, chances are, you won’t truly enjoy the experience. It’s easy to forget it, especially when you find yourself struggling with something else that takes your focus away from what you think you’re supposed to be doing. Sometimes, you feel as though your body may not let you continue to work out if it doesn’t get the blood flowing that you need to keep up your physical well-being. Some simply don’t want to be physically active which makes them resort to unhealthy or harmful habits such as drinking alcohol or smoking instead of focusing on moving on the workout floor.
At times like these, I would encourage anyone who feels like they are not getting enough exercise in their daily routine, to seek outside help. Ask someone whom you trust and can count on to help you improve your overall fitness or lifestyle habits. A good coach who understands wellness, psychology, nutrition and weight loss. This could also help you overcome any obstacles that stand between you and achieving lasting changes. You could be meeting with a personal trainer or doctor who can teach you how to incorporate different exercises in your everyday life. Or perhaps it’s time that you look beyond workouts and try new activities that boost all areas of your health. Maybe you have already invested in a treadmill or stationary bike that you can use at home. Do you want to learn how to use it for exercise, swimming, dance, yoga, weights or anything else? Whatever it is, try to get involved. Learning means you are actually taking control of your wellbeing and developing strategies to ensure that you are moving forward toward good health.
So now you will no longer be wondering where to get in shape. Not anymore. You will instead have a full list of recommendations for healthy eating and movement plans that will lead you to the right place to finally start achieving the kind of long term results you were seeking.
You’ve heard it said that you can never be too hard on yourself. Well, guess what! As much as you love challenging your mind by going over the edge, pushing too far can sometimes lead to failure. So here’s what happens in case you are thinking about trying new workouts: You are probably always in danger of falling off the wagon, so plan carefully before jumping in. Don’t do a workout or diet plan impulsively. Work in moderation, giving your body the necessary breaks. Try to stick to it for a couple of days and then slowly increase until you can complete that number of reps without noticing. Once you've done a few sessions, increase the number of repetitions in a day. Repeat until you are doing more than 50 minutes of exercise per session. If you don't progress, take a break. Make it fun to challenge yourself and remember to celebrate the end of that tough period by rewarding yourself with something. After doing several sets of 3 or 5-6 pullups, do a series of two sets of 20 squats and two or three sprints at the circuit training loop. Then rest and regain your motivation. Continue with the workout routines during the week. Build up to completing 100 reps, 30 minute cardio, 150 minutes of sleep and a total of 2 hours and 15 minutes of light activity per day. Remember that consistency begins with discipline. Commit to making it a habit and commit to sticking to it. Be aware and aware of your emotions and thoughts. Use positive self talk. Keep a journal of your thoughts and feelings so you can review all of your accomplishments. Never neglect that part of your fitness journey and only invest time and effort in the most important part of your fitness journey by investing in the things that really matter to you. Always strive to make it your mission.
It's that simple. Now you can go ahead and choose to do some new kind of exercise. Pick something that suits your personality and build upon it regularly. At first, you might not be able to see results straight away. However, as you commit to taking care of yourself and practicing the kinds of exercises that suit you best, you will find that your stamina improves and you can focus on the goal of health. So pick whatever helps you best to get in shape. Whether it's running, basketball or cycling or martial arts, the possibilities are endless. Just remember: Fitness isn't just about doing high intensity workouts. It's also about form. Form is more important than fitness. Here's why:
Losing pounds:
If you're putting in the effort to lose weight, you're probably spending the least amount of quality time on the healthiest foods. But losing weight is just one of many potential outcomes from staying fit. Being physically active also increases your longevity and overall general physical health. Additionally, after just a few months of consistent exercise, your risk of heart disease decreases by up to 12 percent.
Cardiovascular system:
Cardiovascular exercise also lowers stress hormones, allowing you to develop a healthier cardiovascular system and more flexible blood vessels. For instance, aerobic exercise reduces the risk of coronary artery disease by almost 25 percent.
Even just ten minutes of physical activity increases bowel production, reducing constipation and increasing stool volume. Similarly, being sedentary can also cause stomach ulcers, colon cancer, diabetes, depression, osteoporosis and even dementia. Furthermore, a sedentary lifestyle can increase the risk of cancers of the breast, colon, bladder or throat.
Musculoskeletal system:
Physical exercise activates your skeletal muscles and reduces the risk of injury. Regular movement boosts bone density, muscle growth, and joint mobility and can reduce pain and stiffness by improving your range of motion.
Muscles burn calories by using oxygen to fuel metabolism and produce heat. High intensity exercise stimulates the immune system by helping the lymphatic fluid return back to normal. Moderate exercises trigger the release of specific cytokines (cytokines are proteins that act directly within cells to activate certain parts of the immune system), allowing the body to respond faster to infection. Intense workouts stimulate the lymphatic system due to sweating to eliminate waste products
Neurological system:
Daily physical activity boosts your mood by activating brain chemicals such as dopamine and serotonin. Exercise also enhances cognitive processing speed in the brain and the capacity to focus and solve problems.
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