Six Easy and Simple Yet Very Effective Exercise Tips
Posted Nov 22 2009 10:01pm
The benefits of exercise are well known. Finding motivation is difficult. If you are looking for a way to increase energy expenditure, reduce risk of heart disease, and curb obesity with exercise, consider the following sixtips that can help keep you moving and motivated. Muscle strength, endurance, and flexibility are important to maintain quality of life. If you have not been exercising regularly, consider these six simple exercise tips to get started that can help keep you moving.
1. Purchase a pedometer
Studies show that pedometer use can lead to success when meeting your exercise goals. A study published November 2007, in the Journal of the American Medical Association“suggest that the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure. Whether these changes are durable over the long term is undetermined.” Using a pedometer is an inexpensive way to measure your exercise progress.
It is possible to lost weight, even if you are not dieting. A second study, published in the Annals of Internal Medicine, reviewed 26 studies showing that wearing a pedometer when walking motivated study participants to increase steps taken by 2000 per day, leading to lower blood pressure, and decreased body mass index.
2. Exercise with a partner
Find a friend who shares the same goals. Keep in touch with your exercise partner, and set a realistic routine and stick with it. Exercising with another provides more motivation than if you try to do it alone.
3. Start slowly
Begin slowly. Just walking ten minutes, three times a day is enough to begin. Doing so provides thirty minutes of exercise, and can be done most days of the week. Overdoing could lead to soreness and discourage future exercise efforts.
4. Remind yourself of exercise benefits
Exercise can control and prevent diabetes, curb heart disease and cancer, decrease pain from arthritis, boost immunity, lead to a longer life, and control stress. Remind yourself daily of the benefits of exercise, and make it lifelong goal for good health. Exercise can also prevent dementia, and keep us mentally sharp as we age.
5. Consider Water Aerobics
If you suffer from chronic pain consider water aerobics. Water exercises are low impact and can be performed more easily for seniors and those who have chronic pain conditions.
6. Stretch Daily
Remember to stretch daily. Stretching can keep blood vessels healthy, improve flexibility and balance, and improve strength. Anything that keeps you moving will reduce disease risk. Start with simple stretching exercises that can even be performed in a bed, and never go beyond what feels comfortable so as not to incur injury. Leg raises, leaning forward in a chair, raising arms overhead, flexing and extending the toes, and gentle neck roles are all beneficial types of stretching exercises that can be performed regardless of your fitness level. Stretching exercises reduce the risk of injury and falls.
When it comes to exercise, it is important to know that it is never too late to begin a program. Check with your doctor first, especially if you have been sedentary. Finding motivation for exercise is the first step to keep moving and stay healthy throughout life - follow these six easy exercise tips that are easy and simple.