Tag: exercise

Making the Most Out of Exercise

Woman stretching for exercise

Obviously, exercise is an important part of a weight loss journey, but are you going to do it? If you are the type who views exercise as a chore to get through, you have already placed yourself at a disadvantage.

So, how do you change that mind set?

You simply should find an exercise that you can do, and also one that you will enjoy. Otherwise, you will never stick with it if you find no sense of enjoyment while trying to perform an exercise regimen that might be beyond your current capabilities. Never lose sight that the best exercise is the one you will do, the one that brings satisfaction to you. Never mind what others believe the best form of exercise might be. Their opinion carries little significance if what they view as the best is of no interest to you, or you might not be capable of doing it. You need to know that if you are not capable of doing an exercise, your mind might demand that you do the exercise. However, your body will eventually exercise it’s veto power.

You simply will not stay at something that is too tough.

You will not stick with something that is just too difficult for your level of fitness.

Many people select a workout based on a means-to-an-end quotient of the goal they want to achieve. This is a valid thought process to be sure, but a better way to choose the best exercise is to take an honest assessment of yourself and what is going to nourish your body the best over the long run. The bottom line with exercise is that it should be like a great life partner. Not an adversarial relationship, but a complementary one. To choose the best exercise program for you, look closely at your personality traits and find a way to move your body that mirrors that.

Pick an exercise that you will enjoy.

This cannot be said enough. If an exercise bores you to tears, you are not likely to stick with it. When an exercise brings too much pain for your level of tolerance, it is not going to be a good fit for you. You need to start lightly, and then work your way up. In fact, I always recommend those who are new to exercise to begin easier than they believe necessary, and work their way to higher intensity levels.

Pick more than one type of exercise.  

By doing different exercise sessions you will add variety, and by working different muscles on different days, it will help reduce the risk of injury, as well as preventing monotony.

Vary the intensity of your exercise.

If you are new to exercise, go a little harder on some days, and then a little easier on others. When you go all out with high intensity with every exercise session, you will only burn out sometime in the near future. A variety of intensity will help you to avoid injury and will allow your muscles time to recover from hard work.

Choose exercise that fits your lifestyle.

While we teach people to create a new lifestyle for themselves to create a fitter and healthier version of themselves, there are some things that must still be taken into consideration such as children and jobs. Therefore, it will do you absolutely no good to choose an exercise that will not fit into your schedule. I would encourage you to find a way, it is almost always possible. However, it does no good to sign up for a exercise class at 9:00 am when you must be at work or caring for your children at this time of day.

Join a class or social sports team.

You might enjoy the discipline of attending a regular class or course. You may also get great benefit by joining a social sports team such as softball for example. By doing either of these options, it will help you to exercise regularly. Community centers and adult education colleges often offer classes in activities such as dance, yoga or Pilates, as well as classes for the older exerciser. Personal trainers will offer a variety of group and individual sessions that can be matched to your needs.

Set aside a time for your daily exercise.

Setting aside a dedicated exercise time each day can help to turn regular exercise into a habit, much like washing your hair or making your bed. In this way, you’ll find you are less likely to ponder whether or not to go for a walk or run. Before you know it you’ll be out there pounding the pavement just because that’s what you do at that time of day! Equally, don’t be inflexible about exercise: if you do miss exercising at your preferred time, and the opportunity presents itself at another time during the day, take the opportunity and enjoy it.

Lastly, this is HUGE!

Pick an exercise that accommodates any health problems you may have!

If you are new to exercising, are overweight, or you have been inactive for a long time, have existing health problems, or old or recent muscle, bone or joint injuries, see your doctor before starting or re-commencing regular exercise. Being unwell or having an injury does not usually rule out exercise, in fact, it is often a vital part of rehabilitation. However, exercise in this context may mean you need to amend the details of your physical activity program, under guidance from your doctor or other healthcare professional.

For example, many people with asthma find they can achieve high levels of fitness through swimming, as the air they are breathing during this exercise is warm and moist and less likely than cold, dry air to trigger an asthma attack. Long-term conditions such as high blood pressure can be improved by appropriate amounts of daily exercise, while the risk of developing conditions such as type 2 diabetes or osteoporosis can be reduced. People with arthritis are often suited to exercising in a swimming pool as the buoyancy of the water avoids weight-bearing stress being placed on inflamed joints. Weak upper leg muscles and poor balance in some older people can mean that a recumbent stationary bicycle is particularly suited to encouraging exercise without causing discomfort or risking injury.

Whichever exercise options you choose, and whichever strategies you use to keep motivated, remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days.

Out Exercise a Bad Diet? You’re Funny


Does Sweating Really Equate a Good Workout?

Photo by Fabio Pelegrino from Pexels

Because of trends in exercise, those who are new at it become overwhelmed by too much information. They can lose sight of the fact, they can keep it simple and still give their body great benefit over sitting on the couch. Exercise does not have to be complicated, but there are a few basics you should understand if you are new to it.

When we open up magazines, social media sites, or any other media where exercise classes and routines are written about, or advertised, we can see a trend of “trainers” making workouts  extremely difficult to accomplish, while also advocating doing them in a hot environment to make people sweat more. People believe that the more difficult the exercise, and the more it makes you sweat, then it must be better than something not as complicated which may make you perspire only a little bit. Neither scenario is actually better than the other for the newbie who is new to exercise. It is an assumption that sweating more means you worked harder and therefore there is often a sense of accomplishment when one looks down on the floor and see that they are standing in a puddle of sweat. It is more satisfying to walk out of the gym in sweaty clothes rather than dry clothes for sure, but that sweat does not necessarily mean your session was better than the non-sweaty session.

Photo by Andrea Piacquadio from Pexels

Sweating more because you are exercising in a hot environment only means that you are struggling to cool your body. It does not mean that you are training more effectively. I realize that many people will not want to accept this premise, but sweat only helps you when it evaporates off of your body, it does you no good when it is puddled on the floor at your feet. While this is not a problem for those who know to keep their body well hydrated, the problem comes when those who are new to fitness do not keep their body well hydrated.  Dehydration can have a wide range of effects on our body, from minor deficits in performance to life threatening illness. Performance can be drastically affected by even a minor level of dehydration, regardless of whether the dehydration results from exercise, or prior to beginning your workout session.

Photo by The Lazy Artist Gallery from Pexels

When you exercise, it is imperative that you consume fluids in order to maintain your blood volume. As that puddle of sweat on the floor increases, the volume of your blood decreases, which means that your sodium level becomes more concentrated. When this happens,  your blood vessels constrict in order to maintain adequate blood pressure, and a anti-diuretic hormone (ADH) and the natural steroid aldosterone work together to trigger the kidneys to reabsorb and retain as much water as they can. Exercise increases your blood volume so you can supply more oxygen to working muscles, and also so that you have a larger fluid reservoir for sweat production. When you allow this reservoir to dry up, your ability to cool yourself is greatly reduced, thus your core temperature begins to rise and your ability to exercise will diminish.

You must keep yourself well hydrated when beginning any form of exercise my friends.

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Stress and The Carb Addict


It should be common knowledge and come as no surprise that stress causes significant damage to our health and wellbeing. No matter how much we might try to avoid stress in our lives, it can weasel it’s way back in like a camel getting his nose under  the side of a tent. This small, seemingly innocuous act will lead to much larger, more serious, and less desirable consequences down the line. If a camel is allowed to get its nose inside of a tent, it will be impossible to prevent the rest of it from entering. Stress can be that camel if you allow it.

For many of us, we may never be able to completely eliminate our stress, but we can take action to make the effort to mitigate how much we allow it to affect us. Learning how to mitigate the effect of stress is even more critical to those of us who are “Carb Addicted”. Stress hormones raise our insulin levels which makes most people turn to food when they are experiencing stressful situations. Carb addicts appear to be particularly sensitive to this response which is why learning stress reduction techniques are so critical to their health and well being.

Of course, the ideal life would eliminate having stress altogether, but how realistic is that? Life would be just dandy if it was all puppy dogs and rainbows. The problem is, puppies mess on the floor and rainbows fade away. Being as we cannot eliminate all the sources of stress in our lives, it is important to deal with it without compromising other areas of our lives.

Recognize stress when you see and feel it!

Learn to recognize when and how your body is responding to stress. It is easy for many of us to have stress build up to dangerous levels before we even recognize what is happening. As one who suffers from PTSD, I almost always felt like a hot, over pressurized pressure cooker waiting to explode. I can feel as if I am about to burst apart at the seams. When this happens, we can find ourselves retreating from the situation, or escalating it further which can make us feel guilty, or angry later on, or maybe a bit of both emotions. This places us under even more stress which can lead those of us who are carb addicted to eating away our emotions.

If you can learn to recognize  your body’s early response to stress, you will enable yourself to have much more control over it.  When you learn to exercise control over your stress, you will avoid the insulin releasing power that results in stress eating an entire pizza and a gallon of ice cream in one sitting. You will find that it becomes easier to not reach for calorically dense, nutritionally poor foods full of simple sugars. To be honest though, you might be surprised at how much cutting added sugars completely out of your life can lower your stress. Carb addiction is little different than nicotine addiction in that your body craves that which is causing those stressful cravings in the first place.

Learn to trust in yourself!

Some keys I learned in my own therapy for my Post Traumatic Stress Disorder is to become sensitive to my body’s stress response. Rather than accommodating, or pushing through negative thoughts and  feelings as they begin to build, we are better off when we learn to stop the process before it has fully bloomed. and focus on just what it is that is making us so uncomfortable. Is that tightness you are feeling in the back of your neck  coming from being tired, or is it stress from seemingly impossible demands being placed on your life? Do you feel sick to your stomach over unfinished business with family or friends?

Is there really a good reason to crave eating carb heavy foods?

Are you hungry, or just trying to make yourself feel better?

Nursing emotions with food only serves to make you more miserable over time, and we all know this whether we want to admit it or not.

Learn to take the time to listen and learn about your body. Think about your stressful events backwards; if you lose your cool, stomp out of a room, or even quietly retreat, attempt to recapture what you were thinking or feeling before the emotional build up. Think about those thoughts or feelings, write them down if necessary, but do not place a judgment on yourself. Remain neutral in your feelings, and consider how you might react differently next time this situation arises. Remember that sometimes our stress or anger is entirely justified, however, what truly matters is what we do with this anger.

Who does it help by letting it control us?

Taking the time to learn how to move past stress and anger is critical to our own well being. This is not impossible, but it will take effort on your part. You have to choose to take charge of your emotions instead of letting them dictate your day for you..

When you find yourself under stress, you have three choices to make; you can avoid escalation, limit the duration, or you can decide exactly how you are going to let it impact you.

Avoiding escalation can alleviate back and forth emotions that keep you stressed. Know that by avoiding escalation, it does not mean that you have to hold your feelings in, but you can choose to not engage in a useless mental battle, especially with another individual. Pick and choose your battles, decide if this hill is worth dying for or not. If you ever find yourself trying to wrestle a pig, you only find yourself getting dirty while the pig enjoys it.

By limiting the duration of a stressful experience, you are taking charge of the moment. There is victory in taking charge whether you are going to get your way or not. When you understand that real victory in any stressful moment involves taking care of your body and health, you can then find yourself being able to calmly and effectively free yourself from the situation at hand.

Learn to set firm boundaries with others when they might want to argue with you. You might find the other individual is completely caught up in their own emotions, but this does not mean you have to get caught up in your own too.  Stick to your guns and separate yourself until tempers have cooled on both sides. You make the choice whether you are going to remain engaged or not. You will find the more you do this for yourself, the easier it becomes.

Removing the impact of stress.

Removing the impact of stress might require removing yourself physically or mentally from a situation. Sometimes this is difficult if not impossible altogether, but there are methods to remove the impact of stress on our body and mind. For some people a hot bath or shower might be enough, but for many of us, we can find relief through vigorous exercise which is just as important for our minds as it is for our hearts. Regular exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

The vast mental benefits of regular, vigorous exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.

Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You’ll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will also help you achieve other important lifestyle goals.

If you fail to plan for your own de-stressing choices, your body will eventually push you into less productive alternatives.

Treat yourself as your own honored guest.

Take the time and energy to treat yourself well and you will find that your body will display the positive results!

You Can’t Outperform a Bad Diet

If you study any of the popular weight loss social media sites for any length of time you will notice a common theme where people cannot understand why they are not losing weight despite how much they exercise.

You cannot beat a bad diet with exercise!

You might do well for a little while, but eventually the bad diet practices will overwhelm your exercise regimen. The only exception to this are elite level athletes and genetic outliers. This is a simple fact of life that many seem to never grasp. Just because you exercise regular does not give you license to eat anything and everything you want without eventually paying the consequences on the scale and with your health. I know one individual who believes that since she walks many miles per week, she can eat sweet treats on the weekends. She also seems to have a difficult time understanding why she cannot stay at her goal weight. I have known others who thought that the first place to visit after working out in the gym was the local Dairy Queen on their way home. To put it quite simply, while exercising is certainly a healthy habit, it is not enough by itself. If you want a fit and trim body, your nutrition has to play a positive role too. There is an old saying that is an absolute truth for all – Six pack abs are made in the kitchen, not in the gym!

In order to slim down and lose body fat, you must be at a caloric deficit no matter who you are and no matter what shape you might currently find yourself. This is a simple truth of life. Unless you have a true medical issue that might interfere with this truth, you have to consume less than you burn. You are not any different than anyone else, you are not special in this regard. I can guarantee, you cannot find scientific or medical proof that I am wrong in this regard.

One pound of fat equals 3500 calories. To lose one pound of fat per week, you must have a deficit of 500 calories per day, or any combination that will equal a total deficit of 3500 calories from your weekly needs. Conversely, 3500 extra calories over your needs will equal a one pound increase of body fat per week.

Many people make the mistake of over estimating their caloric burn when they exercise. They will rely on data from their exercise equipment, such as treadmills for example, or their personal fitness trackers. It is not uncommon for this caloric burn data to be incorrect. If you are relying on this data to justify still being able to eat your treats and you are still gaining body fat, you can bet the data is telling you that you are burning more fat than you actually are. This is a truth even if you have the most expensive of fitness trackers on your wrist. Just because you might have spent $500 on the latest fitness tracker does not mean the data is reliable. As with any computer system, junk data going in means junk data is going to come out. My personal feeling is many people would be better off to ditch the fitness trackers all together and pay more attention to what their body is telling them.

Another mistake many people make is they over rate the intensity of their exercise. On one popular weight loss app, people are awarded food points based on the duration and intensity of their exercise. On this app, I have seen over weight, out of shape people insisting they exercised at a high intensity for an  hour for example. This is a bunch of bologna, as high intensity exercise means that you have your heart rate up into the anaerobic zone above the fat burning zone. At a truly high intense level for these people, they would not be able to breath well enough to continue at this rate for more than a minute or two at best. People who are not used to getting out of their comfort zone will confuse a medium intensity level of exercise with a high intensity. Many people become uncomfortable the moment their breathing becomes even a little bit labored. But, this little bit of discomfort does not indicate you are exercising at anything beyond a medium intensity.

Low Intensity: You can breathe easy and carry on a conversation as normal.

Medium Intensity: Your heart rate has elevated enough for you to breathe a little heavier, yet you are still able to maintain a labored conversation.

High Intensity: Your heart rate is high, you can barely breathe and there is no way you can engage in any conversation. This kind of intensity can also make you vomit.

Vigorous exercise will make you hungry. It will make you hungrier than if you had not exercised at all. When you exercise, the smart money is on also cleaning up your nutrition. If you are addicted to simple carbohydrates as many of us are, you will only crave them even worse after you exercise. If you are carb addicted, that ice cream parlor might be hard to resist after swimming laps. The reality is, that 750 calorie hot fudge sundae you are craving might actually equal more calories than you even burned while in the pool.

To sum all this up, you might exercise 30 minutes to maybe a couple hours out of your twenty four hour day.  Even if you get in two hours of exercise, this is only a small percentage of your time. No matter who you are, no matter your level of fitness, you must make the remaining hours of your day that are not filled with exercise count as much, if not more than your time in the gym or out running. If you exercise and still cannot lose weight, you are not a special snowflake. You are still eating more than you burn off in a day, therefore you just make an honest assessment of your nutritional habits. You must make yourself accountable to yourself. It is intelligent to track what you eat and not assume you are eating fewer calories than you actually are. If you do not track, you cannot know. Having a fit and trim body requires having the discipline to incorporate healthy habits into all aspects of your life.

If you find that you are not losing body fat despite your exercise, you need to truly evaluate your daily habits and adjust accordingly my friends. No one can outperform a bad diet forever.

Losing That Last 20 Pounds

I was doing a little reading today to find a little inspiration for something to write about, and came upon this question within a weight loss forum where the individual asked if anyone else decided that losing the last few pounds was just not worth it.

If you have ever followed any weight loss social media sights, you know this mindset of quitting is actually quite prevalent, even among those who have had great success at losing a good amount of body fat. It seems it is almost always that last 20 pounds that people have the most difficulty with losing.

And there is no good reason for anyone to just give up on their weight loss journey, especially when they are so close to their goal weight.


When you follow any of these weight loss social media sights, you will see a myriad of excuses why some cannot lose weight, or why some have done well and then cannot get past a plateau.

I just cannot lose these last pounds!

Is it that you cannot lose those final pounds or is it that you simply do not want to remain committed to doing what it takes in order to obtain your goal weight?

It’s too hard!

Too hard? What is going to be harder in your life, losing a few more pounds or living a life that has you less than healthy. A life that involves regular doctors visits for unnecessary ailments that are almost always going to be related to your nutritional habits.

I Just can’t eat any less than I do now.

Really? Do you think you need to eat less in order to lose unwanted weight? If you have quit eating sugar and processed foods and only eat healthy whole foods that meet all of your nutritional needs, you will have a difficult time managing to actually eat enough to not lose weight.

I’m missing out on all the fun my family and friends are having.

Is a few moments of bliss worth the life that comes from gluttonous eating of poor food choices? Is that momentary fun worth the disgust you feel when you peer upon yourself in the mirror? Is that ice cream sundae worth the expense of new clothing because even though you are at an age where your body should have quit growing, it is anyhow? Is the fun on Friday nights out having pizza and beer worth it when you are worried that you might not fit in your wedding dress you recently purchased upon getting engaged? When you have to take readings of your blood sugar and then take your diabetic drugs or insulin, is it really worth having it to join in with your co-workers when one brings donuts to the office?

I’m miserable, I feel so deprived, I’m too depressed all the time.

This is a common problem for those who know that simple carbohydrates and sugar are a problem for them, yet they refuse to quit eating it. Being miserable, feeling deprived and depressed is part and parcel to an addiction to sugar and simple carbohydrates. As long as you keep feeding the addiction, even just a little bit, you are going to feel this way. Quit sugar, quit simple carbs such as breads and pastas, and quit processed foods and soon your mood will improve as the cravings you get from simple carbs and sugar will soon subside entirely as your hormones will come back into balance.

Just one more binge with the junk food and I swear I will be over it, or, I just cannot imagine life without my favorite junk food.

No, you will not be over it. You will not be over it until you actually get it in your mind to get through the first couple of weeks after quitting sugar and simple carbs.

I’m not good at exercise and I have never really liked it anyhow.

So what? Despite the fact I encourage all who are capable of exercise to do so, it is not necessary in order to bring your weight down. Exercise is about strengthening your body and improving your quality of life, however, losing weight is still simply a matter of not consuming more calories than your body burns in a day. If you cannot lose weight, no matter what you think or believe, you are eating more calories than your body requires. Exercise just allows you to eat a few more calories than you would be able to otherwise. But truth be told, most people do not burn as many calories with their exercise routines as they believe they do. Most of the calories you burn every day are a result of body functions you do not even have to think about. It takes energy for you to breathe, and sleep, and for all of your internal organs to function. Only about 15 to 30 percent of your calories burned through the course of the day are through intentional physical activity such as walking, jogging or maybe while doing the Funky Chicken when your favorite song comes on the radio. No matter what you might think, your exercise is not your primary pathway to burning fat, it is only a fraction of it.

You don’t understand, my body is comfortable at this weight. My metabolism will not let me lose more, it’s not my fault.

Really, is it that your body is comfortable being over weight, or is it just all in your own mind? Your metabolism can be revved up through proper nutritional habits and exercise. Odds are you have a larger problem in between your ears than you do with your metabolism. Your metabolism is a dynamic element, it is not static , meaning it cannot be changed.

My hormones are out of whack, therefore I have no hope.

Have you been to a doctor and had blood work to know this for fact? If not, you are just making an assumption that is not well founded. If your hormones are not in balance or being produced in the adequate amount, your doctor can prescribe you medicines to assist with this. However, most of this can be remedied through healthy eating and exercise. You have 9 hormones that tell you to eat, and 14 hormones that are supposed to tell you when to stop. By taking responsibility to consume all the nutrients you need for proper hormonal balance most of these imbalances can and will sort themselves out. However, we do recognize your body may have a genetic glitch such as not producing enough leptin, or maybe it makes too much cortisol. Maybe none of your satiety related hormones are working at all. If that is the case, no amount of willpower is going to overcome this problem. If this is the case, then between you and your doctor, you will need to reprogram your hormonal circuitry. This is going to possibly require medications, but it is definitely going to take you making a choice to begin eating responsibly for your health. The more body fat you lose while adding lean muscle mass, the more your hormonal balance will get back into sync with your body’s needs.

I have done everything right, and now I do not know what to do in order to lose my final 20.

You probably have done everything correctly if you have successfully lost a good amount of weight over time. You may have all the keys in your hand to lose that final 20 pounds, but are overlooking an important step. That step is to continuously evaluate your caloric needs as the calories required in order for you to lose 1 to 2 pounds per week were spot on at 300 pounds, that same total might be what is required to maintain at your current weight. Worse yet, that caloric total might actually be enough for you to begin gaining weight again. You have to make continuous adjustments during your weight loss, and even once you have met your goals. For instance, the total amount of calories you burn during the summer may be significantly higher than those you burn in the winter months. Consider, 1 pound of body fat equals 3500 calories. It takes a deficit of 500 per day in order for you to lose 1 pound of fat per week. Now, let’s assume that while your body requires 2000 calories per day in order to maintain during the active months of the summer, it may only need 1750 calories per day during the winter when you are more likely to be in your home and sedentary. If you have not adjusted your intake down, you will find the fat coming back on at a rate of 1/2 pound per week with only an excess 250 calories per day over your needs. Weight management is truly a management issue. It is not difficult, but it does require constant attention and adjustments along the way. Here at David’s Way, we can help you with this. We have 600 articles and healthy recipes now which have always been, and always will be free to you. If you have questions or comments, then please do so in the comments section, or you can contact us through e-mail through our Contact Menu tab.

Invest In Yourself, Exercise!

I cannot fathom the reasoning that goes into ones thought process when they state they do not do healthy. I have heard this enough over the years I actually wrote an article about it which I titled,  I Don’t Do Healthy and Other Dumb Quotes.

Honestly, I have a difficult time getting past such an absurd mindset. Yet I know it is not uncommon. The mind set delves further into the absurd when it is coming from who is obese and suffering from many self inflicted ailments that require constant medical attention. Not that I have, or will ask this, but sometimes it makes me wonder if they are really this dumb, or just want me to believe they are. After all,  who are they hurting with their obstinence?

Who they are hurting might just be you if you are the one who will be picking up all the shattered and broken pieces of their lives one day.

 Is it really too much effort to take care of yourself before your body decides to fight back with ailments and or disease?

It does not take rocket science to know and fully understand that exercise is good for our bodies. Even if you suffer from DOM’s (delayed onset muscle soreness) for your first few days of an exercise regimen, your body is liking that it is being worked as it was meant to be. Too many lay about licking their wounds, wanting a doctor to just prescribe them something to stop the sickness, the aches and pains, and the early aging. Yet, you have the power within yourself to put a stop to most of this without ever stepping foot in a doctors office.

It is proven science that as we age, exercise will help mitigate the frailty and diseases that come from a sedentary lifestyle. The more fit your body, the longer you will live a quality life. If you want to live a life of laying about the house eating cookies and cakes while binge watching your favorite program on the television, then you will likely die younger than you need to, while being a miserable individual in your final years on earth. It really is as simple a concept as this, and no one can scientifically argue against the benefits of physical exercise.

Invest in yourself!

Make an inexpensive investment into your future that will pay big dividends for quality of life as you age. Begin investing when you are young, and before you get too far out of shape. Even if you are obese and out of shape, get your butt up off the couch and move it with a purpose. Once you begin getting into better shape, you will live a more active life that will make you feel and look younger. Exercise is going to make daily life functions much easier and simpler. There will not have to be any thinking about how hard it will be to climb the steps in your home. You will have an easier time carrying in your groceries. Best of all, you will be able to live a fuller life where you can actually enjoy doing outside activities with your grandchildren. And you will be able to do these things without gasping for air every few minutes or having to constantly sit down to rest.  By exercising at enough aerobic intensity to get your heart rate elevated, by strength training and stretching, you are going to improve your functional fitness, which is going to improve your life for you and your loved ones. You will no longer rain on your kids, or grandchildren’s parades anymore by sitting out every activity they might want you to be involved with them in.

Immediate payoff

Good exercise can and will give you a boost in energy. If you are lethargic in the afternoons, you can easily turn this around with a brisk walk and simple stretching. This will aid in getting your more blood pumping to your brain. At night, you will find that sleep will improve and come easier than it did when you were fat and out of shape. Your body will have true fatigue and your stress levels will have fallen as a result of a good bout of vigorous exercise. This is good since as we age, our periods of deep sleep will often shorten, which translates into less restful sleep.

Being as physical exercise essentially resets the brain, you will find that you have become a calmer individual than you might have been before. Exercise reduces our stress levels immensely. It helps to keep our blood pressure lower during stressful situations. If you are a couch potato, your blood pressure will rise quicker and higher than a normal weight, fit individual. This benefit is one of great quality as it allows you to remain better focused on the difficult tasks life often hands to us.

Exercise helps with chronic pain and helps relieve menopausal hot flashes. After a few short weeks with an exercise regimen you notice that your self esteem has improved as you achieve your new fitness goals, and of course, as you begin to feel healthier. you will find that an active life style will work wonders with your mood as it is known to release endorphins, or the feel good brain chemicals in your brain. Have you ever heard of runners high? I can tell you it is absolutely real, and it damn sure feels good.

Getting your heart healthy.

Any type of exercise is going to be better for your heart health than sitting on your couch all day doing nothing of substance. By getting your body moving with some intensity, you will strengthen your heart, which is absolutely going to make you feel better. Your heart will beat with less effort and your arterial walls will be more supple, thereby reducing your risk of heart disease. Moderate exercise that burns 1200 to 1600 calories per week will improve your cholesterol profile by raising your HDL (good cholesterol) and preventing the oxidation of your LDL (bad cholesterol) which if left unchecked, will cause your LDL to stick to the walls of your arteries.

This is a topic I love! The American Heart Association has come to the conclusion that lifting weights is one of the best things you can do for your heart. Strength training lowers your cholesterol, reduces blood pressure, and improves your overall cardiovascular fitness. Your glucose metabolism becomes more efficient, which lowers your risk of diabetes and your ratio of muscle to fat will be increased which means your metabolism will be more efficient at burning off body fat. The importance of having a low bod fat to lean muscle percentage is the fact lean muscle burns more calories than your body fat ever will, and it does this even when you are sitting down resting. When people ask me if I do much cardio, I always tell them that weight training done right, is cardio.

Greater lung capacity.

After the age of 25, there is a 1% decline in lung capacity that occurs every year unless you do something about it with aerobic activity. This lung capacity, known as your VO-2, will typically increase by 6 to 20% with aerobic conditioning, and can go as high as a 50% increase. When you can breath better, you live better. Only a fool would argue this. As your lung capacity improves, oxygen enters your lungs more efficiently and the carbon dioxide waste, leaves more rapidly. By increasing your lung volume, you are increasing the quality of your life. You will be able to function without getting winded so easily.

Benefits, head to toes.

You do not need any expensive gym memberships or high tech fitness gadgets to get yourself into good physical condition. All you need is your doctors clearance and a will to get yourself active. By simply walking 30 minutes per day, you will begin reaping many benefits to your body and soul.  From arthritis to weight gain, good vigorous exercise will help mitigate many medical issues in your life. The investment in a pair of sneakers and a comfortable outfit to exercise in is far cheaper than unnecessary medical bills brought about by an unhealthy diet and sedentary life. Strong muscles in your thighs will help reduce the risk of arthritis in your knees. Women can reduce their risk of diabetes by half.

It is a well established fact that exercise boosts your body’s immune system function. And you do not have to work out every day to enjoy the many health benefits. I have read of a study where it was found that people who exercised moderately for 30 minutes, only 6 times per month outlived those with a sedentary lifestyle by a 43% margin. When it comes to quality of life and longevity, staying physically fit is the best investment you can make in yourself.

Invest into your own future wisely. You will have no regrets.