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Three Exercises Everyone Should Do
By Mia Simone,
Nutritional Consultant & Herbalist
All throughout high school and
college I absolutely hated gym with a passion. Gym was a mandatory
class that I could not get out of taking. Oddly enough during college
and after I graduated I would get the occasional questions from guys,
“do you play basketball” or “do you work out.” It would always amaze
and shock me and I would always (not intentionally) look at them like
they were crazy and kindly tell them no and then ask them why they
thought that. I was always flattered with the response, but the
reality is that exercise and sports was not my cup of tea. Over the
years I’ve learned about the many benefits of regular exercise and
have embraced this wisdom and want to share some helpful tips on how
to find the right exercises that best fit your personality, likes and
needs. |
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Tip #1:
How you view and define exercise can be shaped by what you learn, see and
experience. The first thing I want to emphasize is that if you are the
type of person who looks at exercise in a negative or unpleasant way then
consider changing how you view it-look at it in a more positive way. If
you are a person who basically thinks of doing exercise to primarily loose
weight then consider broadening your view of exercise. Incorporating
regular exercise into your life as a healthy habit is a good way to think
of exercise and doing so can help you commit to it as a healthy habit and
lifestyle necessity. I strongly suggest that you keep your overall health
in mind to achieve better fitness and put improved health above trying to
gain muscles to look like some celebrity or fitness guru or trying to
loose weight to fit into a smaller size because you have allowed bad media
and society views to distort your understanding and perception of beauty
and good health. Read the below list of benefits of exercising and ask
yourself if your health and/or life could be improved by any of the items
in the list. Exercise can:
1. Strengthen your cardiovascular and respiratory system
2. Reduce the risk of developing colon cancer
3. Reduce the risk of developing and/or dying from heart disease
4. Reduce high blood pressure or the risk of developing high blood
pressure
5. Reduce high cholesterol or the risk of developing high cholesterol
6. Prevent and manage diabetes
7. Reduce the risk of developing diabetes
8. Reduce or maintain body weight or body fat
9. Build and maintain healthy muscles, bones, and joints
10. Reduce depression, anxiety and stress
11. Improves psychological well-being
12. Enhanced work, recreation, and sport performance
13. Keeps joints, tendons and ligaments flexible so it's easier to move
around
14. Reduces some of the effects of aging
15. Increases your energy and endurance
16. Helps improve sex life
17. Helps you sleep better
18. Helps you maintain a normal weight by increasing your metabolism
19. Helps older adults become stronger and better able to move about
without falling or becoming excessively fatigued
20. Exercise helps release built-up tension in the body
21. Exercise can give you a venue for releasing emotional tension
22. Exercise helps promote overall health and well-being
Tip #2:
Studies have shown that everyone can benefit from exercising, but
sometimes trying to find the right exercise can be difficult. What is the
best exercise? My belief is that the best exercise is the one that you
will do. Yes, it’s as simple as that.
Tip #3:
Everyone can benefit from three types of exercise: aerobic, flexibility
and weight bearing exercises. All three types of exercises should be
incorporated into your life and done weekly for improved health.
Aerobic exercise is the type that moves large muscle groups and causes you
to breathe more deeply and your heart to work harder to pump blood. It's
also called cardiovascular exercise. It improves the health of your heart
and lungs. Aerobic exercises get your heart and lungs working, while
exercising other muscles as well. Jogging and running is considered a
high-impact aerobic exercise because of the stress it places on muscles
and joints. Walking and dancing are low-impact exercises, and swimming
offers the lowest impact of all. Don’t be fooled, just because an exercise
may be considered a low aerobic exercise does not mean that it is less
effective. Other examples of aerobic exercise includes: walking, jogging,
running, dance, bicycling, rowing, swimming and cross-country skiing.
Flexibility (also called stretching) exercises stretch the muscles and
extend the body's various bending points to achieve greater mobility,
reduce the risk of muscle strain, and improve balance. Stretching is an
important part of all forms of exercises and is often referred to as a
warm up prior to engaging in an exercise routine. Flexibility exercises
should always be done before and after any exercise routine to help
prepare muscles and body prior to performing an exercise. This can help
bring the heart rate down toward the end of an exercise routine in
addition to helping to make the muscles more pliable after an exercise.
Flexibility (stretching) exercises can also be an excellent activity by
itself; they can also help you protect your joints by reducing the risk of
joint injury, help you warm-up for more strenuous exercise by getting your
body moving, and help you relax and release tension from your body.
The term weight-bearing (also known as strength training) is used to
describe exercises that work against the force of gravity. Weight-bearing
exercise is important for building strong bones. Having strong bones helps
prevent osteoporosis and bone fractures later in life. Weight-bearing
describes any activity you do on your feet that works your bones and
muscles against gravity. Bone is living tissue that constantly breaks down
and reforms. When you do regular weight-bearing exercise, your bone adapts
to the impact of weight and pull of muscle by building more cells and
becoming stronger. Weight bearing exercises also strengthen and develop
your muscles. How many muscles does a body have? We have many different
muscles within our body and these are divided into 3 different categories:
skeletal muscle, smooth muscle and cardiac muscle. Skeletal muscle is what
is attached to our bones to make them move. You might be able to feel the
places where the muscles are attached to bones--the tendons. Skeletal
muscle gives us our movement and maintains our posture and stabilizes our
joints. Smooth muscle is involuntary, which means we have no control over
it. Examples of this include the muscles that line the blood vessels,
stomach, digestive tract and other internal organs. Cardiac muscle is the
muscle that works the heart, which is also involuntary. Examples of
weight-bearing exercises include walking, jogging, running, gymnastics,
hiking, tennis, volley ball, climbing stairs, dancing, resistance
exercises and weight training.
Tip #4:
The only way to find out what you like and don’t like is by trying
different things. Some people know that they don’t like the way white
bread taste because they’ve eaten it and experienced it and came to the
conclusion that they don’t like it. Others find that they like the taste
of multi-grain or rye bread because they ate it and liked it. Finding
exercises that you like is no different. Just remember that you should do
aerobic, flexibility and weight bearing exercises each week. Typical
exercise routines that are recommended by most health and fitness experts
include:
· 20-30 minutes of aerobic exercise 3 to 4 times weekly
· 30 minutes of weight bearing exercise 2 to 3 non-consecutive days each
week
Be creative, have fun and try different forms of physical activity until
you find out what you like. For example, I have always been intrigued with
the martial arts and recently began practicing a form of Chinese martial
arts. After having memberships at various fitness gyms like Bally’s and
others gyms, I’ve learned that I’m not the type of person who enjoys going
to a gym to exercise. For me it is monotonous, boring and too time
consuming to drive to a gym even if its only 10 minutes away from were I
live-I’d rather be outside in the fresh air hiking or exercising with one
of my videos or DVDs. I have discovered more about what I like and what I
don’t over the years and find that having the right mind set about
exercise and doing the type of exercises that I enjoy help me to
incorporate exercise in my life as regular life style habit.
I enjoy variety as it relates to exercise and found that what works best
for me is doing different types of aerobic and weight bearing exercises
throughout the month as opposed to a program that has little variety. I
also enjoy convenience, so having a library of different fitness and
exercise videos and DVDs along with hand weights and good hiking shoes is
a necessity for me. Below is a list of different types of exercises that
some of you may have thought of and others may not have. I hope they give
you some ideas of exercises you can try to see which ones you might want
to incorporate into your life.
Exercise Options
1. Calisthenics (performed without weights or equipment, intended to
increase body strength and flexibility using the weight of one's own body
for resistance)
2. Racquetball
3. Kegel Exercises ( improve muscle tone, strength & sexual gratification
by exercising specific muscles)
4. Canoeing/Rowing
5. Cycling/Biking
6. Stationary Bike
7. Exercise Equipment/Machines (elliptical machines, treadmills, stair
climbers/steppers etc)
8. Jogging/Running
9. Walking
10. Group Cardiovascular Exercise (exercises done in a group or class,
usually led by an instructor)
11. Hiking
12. Swimming
13. Resistance Exercise
14. Flexibility (Stretching) Exercises
15. Water Aerobics
16. Anaerobic Exercise (weight training, functional training, sprinting
increases short-term muscle strength)
17. Pilates
18. Tae Bo
19. Kick Boxing
20. Martial Arts (karate, jujitsu, kung fu, tai chi etc.)
21. Tennis
22. Weight Lifting
23. In-Line Skating/Rollerblading
24. Step Aerobics
25. Jumping Rope
26. Cross-country skiing
27. Endurance Exercises
28. Circuit Training
29. Agility Training
30. Interval Training - alternating bursts of intense activity with
intervals of lighter activity.
31. Core Exercises - Your body's core is the area around your trunk and
pelvis
32. Strength Training with Dumbbell
33. Strength Training with Resistance Band
34. Strength Training with Exercise Ball
35. Strength Training with Weight Machines
36. Strength Training with Free Weights
37. Strength Training in Water
Tip #5:
You might be asking “How do I stay committed?” Here are some tips that can
help you start and stick with an exercise program:
· Change Your Thinking. Instead of thinking of exercise in a negative way
embrace and focus on the many healthy benefits your body can benefit from
and make exercise a healthy habit.
· Eliminate Excuses. Excuses will not do anything for you except hinder
you from being and doing more in life-they also stop you from reaching
your full potential and goals. Excuses are like giving up without making a
consistent and sincere effort.
· Choose Something You Enjoy and Like. Make sure it suits you physically,
too. For instance, swimming is easier on arthritic joints.
· Get A Partner if you feel it may help you enjoy exercising more or help
you develop more commitment.
· Choose Activities that Are Convenient. Find forms of physical activity
that are suitable and agreeable to your needs. For some this may mean
exercising out doors at times while for others it may mean going to a gym
while for others it may mean exercising at home and out doors. If you
don’t enjoy driving to the gym then consider buying exercise videos / DVDs
or books that teach you different types of exercises you can do in the
comfort of your home or when you travel. The more you try different
fitness DVDs or videos the more you will become familiar with the type you
like and different exercise instructors whose methods and style you like.
Also, invest in a portable DVD player if you travel throughout the month
to help make exercising more convenient.
· Exercise Within Your Budget. If you can afford to pay for monthly
exercise classes, gym fees, local recreational fitness centers and enjoy
this form of exercising then do it. If you can’t then find alternatives
that you enjoy that also fit into what your budget will allow and what you
are comfortable paying for. Don’t forget that your local library usually
has videos and DVDs so you may be able to find some that are focused on
exercise. This can be done for free as long as you have a library card and
return the video or DVD before it is due back. Do a little research and
find local groups that you can participate with. For example, cycling
groups, hiking groups, walking groups, low cost exercise classes at your
local city recreational facility.
· Vary Your Routine. You may be less likely to get bored or injured if you
change your routine. Walk one day. Bicycle the next. Consider activities
like dancing and racquet sports, and even chores like chopping wood.
· Choose A Comfortable & Good Time Of Day. Don't work out too soon after
eating or when it's too hot or cold outside. Choose a time of day that
works best for you. If you are very busy try doing several 10 minute
routines throughout the day and schedule them into your daily planner.
· Don't Get Discouraged. It can take weeks or months before you see or
experience results from exercising. However, many people experience some
benefits like increased energy, stress reduction, more flexibility and
overall well being within days or immediately after they’ve exercised.
· Don’t Try To Be Super Man Or Super Woman. Results will take time, so
don’t expect to see instant change. Don’t exercise at intensities or
durations that exceed your fitness level. If you haven’t worked out in
long time start off with low impact cardiovascular exercises and low
weights/low intensity weight bearing exercises with fewer reps. After
building up your stamina, strength and endurance you may want to increase
the intensity and/or amount of weight. While a little soreness is normal
after you first start exercising, pain isn't. If you are so sore after
lifting weights to the point that the day after you can’t walk without
feeling pain or when moving then you need to consider reducing the amount
of weights and amount of reps you are doing and also ensure that your form
and technique is correct when you are lifting your weights.
· Make Exercise Fun. Find exercises that are fun and that you enjoy. Don’t
be afraid to learn (or try) new things-take some belly dancing classes (or
buy a belly dancing DVD), go hiking, rock climbing or start taking martial
arts classes. If considering doing martial arts do some research to learn
about the many types (Japanese, Chinese, Korean, Brazilian, Israeli etc),
that exist and then find the one you feel will be best suited for you.
Now that you are equipped with the tips and information in this article
you can move forward in making the three most important forms of exercise
a part of your life-- aerobic, flexibility and weight bearing exercises.
See below for a list of resources that can help you learn more about some
of the items discussed in this article.
Resources:
Black Exercise Instructors & Fitness Coaches:
http://www.victoriajohnson.com
http://www.beckysingleton.com
http://www.billyblanks.com
http://www.donnarichardson.com
Body Systems:
http://www.innerbody.com/image/musfov.html (click muscular system link
to see the many options to choose from. When on the “Front & Back View”
page click the colored circles on the human muscle anatomy picture to get
more information on specific muscle.)
Kegel Exercise Information for Women & Men:
For Both Men & Women:
http://en.wikipedia.org/wiki/Kegel_exercise
For Men:
http://www.hitchedmag.com/article.php?id=182
http://en.wikipedia.org/wiki/Kegel_exercise
http://www.askmen.com/love/love_tip_60/67_love_tip.html
http://sexuality.about.com/od/anatomyresponse/ht/kegelsmen.htm
http://www.herballove.com/library/resource/prematureejaculation/kegelexercise.asp
http://www.progressiveparent.com/Pregnancy_postnatal_exercise/kegel_exercise.htm
http://kidney.niddk.nih.gov/kudiseases/pubs/exercise_ez/index.htm
For Women:
http://www.hitchedmag.com/article.php?id=182
http://en.wikipedia.org/wiki/Kegel_exercise
http://kidney.niddk.nih.gov/kudiseases/pubs/exercise_ez/index.htm
http://en.allexperts.com/e/k/ke/kegel_exercise.htm (scroll down page)
http://www.progressiveparent.com/Pregnancy_postnatal_exercise/kegel_exercise.htm
http://kidney.niddk.nih.gov/kudiseases/pubs/exercise_ez/index.htm
Downloadable Exercise Lessons & Animated Exercise Examples:
http://www.fitnessatlantic.com/bodybuilding_exercises.htm (free examples,
use links that point to the body parts to see how exercises are done)
http://www.thetrainingstationinc.com/exercises.html (free examples)
http://www.slimtree.com
https://www.mayoclinic.com/health/osteoporosis/WO00048 (free examples,
view the slide show)
http://www.howtodothings.com/health-and-fitness/a3136-how-to-use-exercise-balls.html
(free examples, good info on exercise ball use and how to select right one
for your height etc)
http://www.x2vest.com/images/x2exercise-chart.pdf (free examples)
http://www.dietsite.com/dt/exerciseplanner/exercisemain.asp (free
examples, click exercise name then move mouse pointer over picture to see
animated picture of how exercise is done)
http://www.dietsite.com/dt/exerciseplanner/StrengthUpperBodyExercise.asp
(free examples)
http://www.dietsite.com/dt/exerciseplanner/StrengthLowerBodyExercise.asp
(free examples)
http://www.dietsite.com/dt/exerciseplanner/StretchesMain.asp (free
examples)
Mia Wright is a natural health consultant and herbalist with over 10
years of experience in natural health, alternative medicine and herbs. She
is the owner of two international Internet stores: Holistic Living &
Health http://www.hlhealth.com> and Mia Simone's Boutique http://www.miasb.com.>
She specializes in providing customers with 100% Natural, Organic & Vegan
healthy and holistic nutritional and cleansing products to help detoxify,
balance, nourish, cleanse and promote good health. She also produces a
100% natural, vegan and organic line of skin care and hair care. Her skin
care is for people with dry and problem skin while her hair care is for
people with textured hair that is: DRY, curly, coiled, wavy, nappy, kinky,
locked, natural, weak, healthy, damaged or chemically treated. Visit the
online stores today!
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