Get ready to achieve your goal of getting- and staying- fit and healthy by incorporating exercise into your daily routine.
No matter how busy life gets or how mentally challenging the day was, a workout always makes you feel better. It clears the head, detoxifies and adds peace and balance to the day.
Exercise is a non-negotiable part of my life. Why? Sure, it’s good for me, but the biggest motivator is I love the way it makes me feel: fit, healthy, energized and positive.
WHY YOU SHOULD EXERCISE TODAY
- ENERGY To help make meeting the physical and mental demands of everyday life easier. And, if that’s not enough, to help you run faster, dance longer, and play harder.
- FLEXIBILITY Over time, flexibility can decrease by up to 50 percent, making it harder to squat down, bend over and reach behind you, but in a study published in the International Journal of Sports Medicine, researchers found that three full-body workouts a week for 16 weeks increased flexibility of the hips and shoulders, helping to make daily life activities easier and more functional. If the stats aren’t convincing enough, regular exercise helps to keep you strong, youthful, and feeling great.
- INSTANT THERAPY Regular exercise helps you alleviate the stress in your day, leaving you calm, relaxed and peaceful, but with increased energy. In fact, researchers at the University of Alabama at Birmingham discovered that people who performed three workouts a week for 6 months significantly improved their scores on measures of anger and overall mood.
- QUALITY SLEEP To help you fall asleep more easily, wake up feeling more refreshed and feel the benefits of a good night’s sleep.
- HELPS TO MANAGE YOUR WEIGHT Exercise speeds up your metabolism by creating more muscle and more muscle means burning more calories.
- SELF ESTEEM University of Florida reports, negative body image has grown to almost epidemic proportions in the past 20 years, with as many as 60 percent of adults in national studies saying they don’t like the way their bodies look. The simple act of exercise and not fitness itself, can convince you that you look better.
- FIGHT DEPRESSION Scientists at the University of Sydney found that regular exercise significantly reduces symptoms of major depression. They reported that a meaningful improvement was seen in 60 percent of clinically diagnosed patients, similar to the response rate from antidepressants. The American Psychological Association reports the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.
- LIVE LONGER Public Library of Science (PLOS) Medicine reports that just 150 minutes of moderate exercise a week increases life expectancy by 3.4-4.5 years.
- HAPPINESS Exercise increases dopamine, a chemical in the brain that’s associated with feelings of pleasure and happiness. Exercise also releases the feel good chemical that promotes happiness, endorphins. The American Psychological Association reports usually within five minutes after moderate exercise you get a mood-enhancement effect.
- COMPLEXION Exercise gives your skin a healthy glow.
All the mental and physical benefits of exercise and yet, the President’s Council on Fitness, Sports and Nutrition reports that less than 5% of adults participate in physical activity each day and only one in three children are physically active everyday.
The Center for Disease Control and Prevention reports 25 percent of the U.S. population reported zero leisure time physical activity.
The research also shows:
- More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.
- The national average for regular exercise is 51.6%.
- Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).
- Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.
- 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive.
- Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day.
SO IF EXERCISE IS SO GOOD FOR US AND MAKES US FEEL GOOD, WHY ARE RELATIVELY FEW PEOPLE PHYSICALLY ACTIVE?
The hardest part of exercising is getting started, but once you get into a regular routine you won’t want to stop.
We’re not talking about a quick fix here. There is no magic powder or super smoothie. We’re talking about long lasting, maintainable changes from a reboot of old habits to reap the lifelong physical and mental benefits of exercise.
Move the Way You Feel
If you want to start your day with some serenity and balance try yoga.
If you’re lacking a little bit of energy and get up and go, grab your sneakers and 30 minutes of cardio.
If you’re looking for a boost of strength and confidence try 30 minutes of strength training.
How To Make Movement A Part Of Your Daily Routine
- Start Slowly When introducing anything new to your routine, it’s best to ease yourself into it, especially when it involves anything physical. Sometimes slow and steady really does win the race.
- Give Your Body the Nutrition It Needs Eat to support your fitness. Not only what you eat, but also how much. Fueling your body with a combination of carbs, protein and healthy fats gives you the energy and the nutrients your body needs to feel good and stay active.
- Allow Your Body To Rest Include at least one rest day in your week and get enough sleep. Being sleep deprived wreaks havoc on motivation to move.
- Listen To Your Body It is important to be on the lookout for signs of overtraining and under performing and to make adjustments as needed. After exercise you should feel energized. If you’re feeling too exhausted to get through normal tasks for the rest of the day or you experience a severe energy crash within a few hours of exercising your body is telling you something. Exercise should add to your life. Not take away.
- Do What You Love You’re not going to get hooked on anything you don’t enjoy. For sustainable fitness it doesn’t matter if it’s kickboxing, swimming, walking or, my favorite, yoga if it gets your body moving. Moving in a way that doesn’t feel like a chore or a dreaded task on your to-do list. Love your whole life and that includes exercise.
- Make the Most of Your Time We don’t always have an hour to go to the gym or go for a run but that doesn’t mean it’s all or nothing. Research shows that about 30 minutes of High Intensity Interval Training (HIIT) improves heart health, improves blood-sugar levels and increases fat loss compared to traditional aerobic exercise. Or, go for a 20 minute walk.
- Plan It Once you find what you love not only will you wonder how you ever lived without it, you’ll also find it easier to make time for it in your daily routine. At the beginning of each week, sit down with your calendar or planner and schedule your workouts like you would a meeting or appointment.
It’s hard to be the best version of yourself without making time to move your body. Living your best life means moving every day and, for many, not because we have to, but because we love it!
More tips and information to help support your active living lifestyle:
Plan your Miracle Morning and set yourself up for success!
Remember the Life S.A.V.E.R.S. of the inspiring Miracle Morning?
E = Exercise
All of the workouts below can be done in 30 minutes or less.
Looking for more information about creating your own Miracle Morning?
Check out the following posts and download the Miracle Morning tools and guides.
I am a certified personal trainer, but the workouts were not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
If you would like to have more personalized workouts or coaching contact me at firstname.lastname@example.org. We can review your individual goals and review personal training options that will meet your needs.
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