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The
Benefits of Exercise
Exercise can do healthy things for
you.
- Exercise,
especially aerobic exercise, strengthens your heart and reduces your
size and weight by burning fat.
- Exercise
suppresses your appetite for thirty minutes to one hour.
- Exercise
may increase your lifespan.
- Exercise
may eliminate your depression.
- Exercise
loosens you up, reducing tension and increasing flexibility.
- Exercise
reduces stress and can alleviate stress-related problems.
- Exercise
increases your energy level.
- Exercise
sharpens and quickens your mind because of the extra oxygen flowing
through your head.
- Exercise
helps you sleep better.
- Exercise
makes visits to the bathroom more regular.
- Exercise
cleans your lungs, increasing their capacity and eliminating that
“out of breath” feeling.
- Exercise
makes you more conscious of your body and posture.
- Exercise
builds up your resistance to sickness.
- Exercise
will improve every aspect of your appearance. It will tone, shape and firm you into a more attractive
person.
Exercise
motivates you to tackle other challenges and to succeed.
The energy you’re creating through exercise will beneficially
affect other parts of your body |
Sitting
Exercises
Can’t walk?
No problem. Try these
invigorating sitting exercises. Remember
to always consult your physician before beginning any exercise or weight
loss plan.
- Breathing ~ Sit comfortably in a chair.
Raise arms to shoulder height.
Inhale; raise arms over head.
Exhale; lower arms slowly 5 times.
Purpose: To get adrenaline flowing.
- Kiss the Stars ~ Hold head back.
Stretch enough that it can be felt from chin to collar bone.
Gently kiss in the air turning head from left, center and
right. Repeat 10 times.
Purpose: Decreasing a double chin.
- Neck Stretcher and Head Rolls ~ Relax arms.
Drop neck forward, then backwards 5 times.
Look to right and left 5 times.
Then slowly circle around beginning at the right.
Repeat 5 times. Purpose:
Stretch, tone and firm in neck and chin areas.
- Shoulder Rolls and Lifts ~ Remain relaxed.
Rotate right shoulder forward 5 times, and then back 5 times.
Repeat on left, then simultaneously forward and backward.
Purpose: Stretch, tone and firm.
- Wrist Circles ~ Arms straight in front of body,
circle wrist in 10 times, then out 10 times.
Purpose: Stretch, tone and firm.
- Arm pushes ~ Arms out shoulder height, palms out
hands up. Press out, draw
in 10 times. Purpose:
Tone, firm chest, under arms and bust area.
- Arm Circles ~ Arms out shoulder height.
Palms out, hands up. Make
small circles forward and backwards, then large circles forward and
backwards 10 times. Purpose:
Firm and tone through the bust, under arm and shoulder area.
- Bear Hugs ~ Arms out shoulder height.
Palms out, hands up. Hug
forward and backwards 10 times. Purpose:
Firm and tone through bust, under arm and shoulder area.
- Criss Cross ~ Left arm- shoulder height. Bring
right arm over, touching left shoulder.
Repeat with left arm 10 times each side.
Purpose: Firm and tone under arm area.
See
Saw ~ Left arm- straight up. Using
right arm, reach overhead and grab the left arm.
Gently pull with the left 10 times.
Repeat using other arm. Purpose:
Stretch, tone and firming of the chest area |
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Exercises
for Sleepyheads
Trouble getting up in the morning? Less than five minutes of these exercises before you even
leave your bed, will make you feel wide awake and ready to start your day.
Do them once, or as many times as you want, breathing rhythmically
and holding each position for ten seconds or so.
- Stretch
~ Lie flat on your back with arms overhead. Stretch one side of your body from head to toe, and then
repeat with the other side. Shift
easily from side to side.
- Leg
Lifts ~ with arms at your sides, raise one leg. Point it toward the ceiling and stretch it high.
Lower slowly. Repeat with other leg.
- Scrunch
~ lie flat on your back. Bend one knee and pull it in toward chest
with both hands. Keep
other leg straight. Repeat
with other knee.
- Crunch
~ Clasping your hands behind your head, gently pull head forward until
you feel stretch in the back of your neck.
Lower body slowly.
- Pelvis
Lifts ~ Lie flat with knees bent, feet apart. Slowly raise the pelvis then support the buttocks with
your hands. Lower slowly
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SET
AN EXAMPLE
We all learn by example. Whether you're a parent, child, aunt,
uncle, or perhaps a family friend, you can be the person who motivates
those around you to become more fit. If you spend your evening in
front of the TV you won't inspire other family members to be more
active. Set an example by making fitness a priority in your life. |
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SNEAK
IN ACTIVITY
If your family is suspicious of the whole fitness idea, you may need to
"sneak" fitness into their lifestyles. When buying toys
for children, select ones that require active participation - tyke bikes,
push toys, climbing structures for toddlers; sports equipment, roller
skates, jump ropes for older children. Leisure-time events can also
be planned around active recreation - a backpacking trip, a day-hike at a
local park, or perhaps a bicycle or walking tour of your
neighborhood. Your family will have so much fun, they probably won't
even realize they are getting fit.
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AGELESS
ACTIVITY
It isn't easy to find an activity that appeals to youths, adults, and
seniors alike, but it is possible. Walking, for instance, in
addition to being excellent aerobic activity, can be done by practically
anyone regardless of age or fitness level. Even a baby in a carriage
can learn to appreciate the joys of being in motion. Family walks
will keep you fit while providing time for conversation and relaxation
with those you love most.
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MAKE
FITNESS FUN
One reason people fail to exercise regularly is boredom. Children
are very prone to boredom, so if you've chosen walking as a regular family
activity, turn your family walk into an adventure. Try a
"treasure hunt." List 5-10 items for each child to look
for on the walk - a leaf, a twig, a bottle cap, etc. - and provide a paper
bag to hold the loot. At the end of the walk, the child with the
most items selects a "theme" for your next adventure walk - a
recycling race, perhaps (who can collect the most discarded soda cans?),
or a road rally - (how many types of vehicles did you see?) and so on.
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MAKE
FITNESS A FAMILY LEGACY
Just like a cherished photo, a valued heirloom, or a family tradition, a
love for fitness can be the treasure that you pass from one generation to
the next. The gift of physical health and vitality is a priceless
one - one that you and your entire family will value for life.
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