Physical Fitness Exercises - A True Bonaza

Physical fitness exercises will bring you several steps closer to a healthier and more energetic lifestyle. But what kind of physical activity is necessary for physical fitness?

The exercises don’t need to be strenuous. You aren’t training for the Olympics or a marathon – unless of course you are! They do need to be consistent and easily available. If the exercises are difficult, cause too much pain or require too much preparation you are at a higher risk of not accomplishing your task.

Men and women of any age can benefit from physical fitness exercises. It is important to get at least a moderate amount of daily activity like walking or jogging for 15-30 minutes. And remember that if you were previously sedentary – or a coach potato – you should begin programs with short 5-10 minute sessions up to the desired level of activity.

Physical fitness exercises are important to your health because they will help to decrease your risk of stroke, heart disease and high cholesterol. Physical activity will improve your quality of life. You’ll be able to do most daily activities with less effort and more grace. It will help to maintain your independence as you grow older. And research has found that the relationship between physical fitness exercises and health include a reduced oxygen demand during activities, a reduced tendency for blood clots, increased elasticity of the arteries and changes in brain chemistry that improves mood and functioning.

Interestingly, even with all of the education through the school systems and news in the media more than 60% of US adults do not receive in the recommended amount of physical fitness exercise. And approximately 25% of adults are not active at all. These numbers affect insurance rates and the number of stress related illnesses. Unfortunately 1.5 million people will have a heart attack in the US and 500,000 will die.

It’s never too late to start a physical fitness exercise program. You can control your health through a medical checkup before beginning. Your doctor will be able to determine if you have a medical condition that is not clearly apparent but which will affect your exercise program. When you begin remember to start slowly and choose an exercise that uses large muscle groups like jogging or cycling.

The American College of Sports Medicine recommends at least 30 minutes of moderate intensity activity over most of the days of the week. You can incorporate physical fitness exercises and activities into your day by taking the stairs instead of the elevator, gardening, raking leaves, dancing, mall walking, parking away from the entrance to the store and walking in or pushing your golf bag instead of taking a cart.

What if you don’t like exercise? Don’t worry! Don’t get it perfect just get it started. Use some of the follow tips to incorporate physical fitness exercises into your day.
Use the stairs at least once per day. If you have a two story home go up and down the stairs several times per day. Be sure to place your weight through your heels so you use your glutteal muscles to lift your body and not your knees.
Walk the dog or go for a short walk with the kids, spouse or significant other several times per week.
Go to the mall with a friend several times per week to mall walk for 30 minutes while window shopping.

You can help to increase your motivation by listing the reasons you want to incorporate physical fitness exercises into your daily life activities. This may seem like a useless activity but by listing reasons you need to and reasons you find not to exercise you’ll be able to figure out how to incorporate exercise.
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Fitness At The Desk - Is It Possible?

In this fast paced world most of us spend at least 8 hours behind a desk or staring at our computer screen. You may be on the phone with customers, reading email, typing reports or evaluating a project. You may be a great multi-tasker at work but you have to take a few moments each day to take of yourself.

There are some simple exercises that you can do, both sitting at your desk or standing near your desk. This will help to keep the blood moving through your body, keep your mind alert and therefore increase your productivity and self-esteem.

This fitness at the desk exercise is a modification of a Pilates exercise. By doing this you’ll improve the strength of your abdomen and waist. Sit straight and tall and let your shoulders relax. Focus on your belly button, take a breath and as you exhale imagine that you are pushing your belly button down to the chair. Hold it there as you breathe lightly. Work up to holding it for a count of 10 and do this 3 times a day. You’ll see a difference in just one week.

Kegel exercises are another that can be done without your colleagues recognizing that you are doing more than working. Kegels are done by pulling the pelvic floor muscles up while holding the stomach muscles in. This will feel like you are stopping urine mid-stream. Work up to holding this for a count of 10 three times a day.

You can also work your hands and arms to improve strength, move blood and increase alertness. Many stores carry squeeze balls for both stress relief and hand strengthening. You can use these while you’re on the phone, talking with clients, dictating or brainstorming. Department stores also sell light hand weights that you can use at the desk to strengthen your biceps. Do these exercises only once (10 reps, 2 sets) three times each week. This would be considered weight training and should only be done three times a week.

Another modification of exercise for biceps are ankle weights that you can use while sitting to exercise your quadriceps, hamstrings and gastroc’s. Strap on light weight ankle weights only three times each week. While sitting you can raise one leg straight up then down for 10 reps 3 sets. In another exercise you can raise the leg up and squeeze the leg back as strongly as possible. Release and replace your leg to the ground.

Don’t forget stretching! Your colleagues may look strangely but when your productivity goes up and you don’t want the same 2 pm nap that everyone else does they’ll be copying you. These stretches will ease muscle tension and promote health blood flow.

While standing near your desk you can do a runners stretch against the wall. Place your hands against the wall and move your feet approximately three feet away. Keeping your back straight lean into the wall, supporting your weight in your hands.

While sitting you can stretch your fingers by grasping the finger at the base and pulling very gently in the opposite direction. Hold for a count of 5. This is good if you spend a bit of time typing all day.

Stretch your neck by sitting tall in your chair with shoulders relaxed. Gently tilt your neck in all four directions going forward, then backward, then left and right. Hold each position for approximately 10 seconds.

Stretch your shoulders and hands by raising one hand straight above your head. Make a fist with your thumb outside. Release the fist and make it again. Repeat five times and then do with the opposite arm.

Another important item to fitness at the desk is an ergonomic chair that will keep you seated in a balanced position using all the correct muscles and without causing back pain or neck pain while working.
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Gerat Benefits Of Physical Fitness

People who exercise also find that they are able to lose those unwanted pounds more quickly and with less effort. This is accomplished because exercise burns calories and if you don’t replace those calories you’ll lose weight. You’ll also lose body fat.

Other benefits of physical fitness include decreasing the risk of high blood pressure or reducing high blood pressure. Between the weight loss and the chemicals that are released during exercise you have a decreased risk of developing high blood pressure and a greater chance of reducing blood pressure that may already be elevated.

A connected illness with high blood pressure is heart disease. Often those who suffer from high blood pressure also have some degree of heart disease. The benefit of physical exercise is that it will decrease your risk of developing or dying from heart disease.

Another condition that is linked with high blood pressure, heart disease, stroke and diabetes is high cholesterol. One of the benefits of physical fitness is to reduce your risk of high cholesterol, no matter your diet or genetics. By reducing your risk of high cholesterol, high blood pressure and heart disease you also reduce your risk of premature death.

Not only will physical fitness decrease your risk of physical illness but also of mental distress and stress related illnesses. For instance, a benefit of physical fitness is to reduce your risk of depression and anxiety. You’ll spend less money on anti-depressants and improve your psychological well-being and work, recreation and sports performance.

The benefits of physical fitness are different for aerobic exercise vs strength training. While aerobic exercise will improve your ability to use and transport oxygen, increase blood supply to the muscles and improve glucose tolerance strength training increases muscle strength, improves flexibility, balance and coordination.

The benefits to physical fitness are numerous. Our bodies were designed for motion and movement. Without that movement we suffer the consequences of stress related illness, and age related conditions.
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Can You Begin Exercise Program After 40

When you begin an exercise program over 40 years old there are a couple details that must be addressed. First – see your doctor to evaluate your ability to tolerate the type of program you are planning. There are times when a condition lies dormant or is sub-clinical (meaning you don’t know you have it) and can silently do more damage when you engage in a vigorous exercise program.

Second you have to address the clothing issue. Society is run by the youth and teens and junior clothing is ‘in’ while women’s clothing is difficult to find or exposes too much skin to make us comfortable. Find clothing that is appropriate for the type of exercise, the place and that you find comfortable. Clothing won’t make you work out harder or a better athlete but if you are comfortable while working out you may workout longer!

Statistically more than 60% of women don’t get the recommended amount of physical activity and one in four aren’t active at all. But the benefits of exercise and physical activity are well documented. Women who begin an exercise program over 40 reap the benefits of lower cholesterol, lower risk of heart attack, stroke, diabetes and high blood pressure.

Studies have found that if you begin an exercise program in your mid-30’s through 40’s you are more likely to be physically active after menopause than if you are sedentary as you reach menopause. Exercise after 40 is the best reason you’ll live longer.

The number one barrier that women cite for not beginning an exercise program over 40 is lack of time. Unfortunately that may be due to the belief that the program must be intense, hard and grinding – something that leaves you spent and aching the next day. Let’s face it though – you aren’t training for an Olympic event. You are only working your body so that you can gain the health benefits of a strong fit body.

You need as little as 30 minutes each day. When you begin an exercise program over 40 don’t get hung up over the time or intensity. The most important thing is to be consistent and flexible in your approach. This isn’t an all or nothing issue.

There are things that you can do to make beginning an exercise program over 40 easier and less stressful. For instance, you should surround yourself with people who are physically active. You become your friends and if your friends are active you will be too. Try to find a partner you can work out with several times a week. This will work to increase your motivation and your chances of success. Also, don’t start out quickly but ease into a program. Don’t start out running 3 miles (you couldn’t!) but begin by walking 2 miles and then start walking and jogging, working your way to running or jogging.

Another thing to consider when you begin an exercise program over 40 is your lifestyle. Does your schedule allow you to go to the gym everyday or do you need something more flexible? Remember to rest when you aren’t feeling well and vary your activities so you don’t get bored. Whether you are a man or woman beginning an exercise program over 40 you should consider using a journal to chart your progress. This will help you to continue to remain motivated on those days when you just don’t see any progress.

If your intention is to include weight loss in your beginning exercise program over 40 then weighing in just once a week is sufficient. Most people will fluctuate daily based on fluid retention, salt intake and hormonal influences. If you weigh in just once weekly you won’t be as inclined to base your daily behavior on the weight from that morning. Even if your scale says you may have gained a pound or two it may just be added muscle mass. Instead gauge your loss vs. gain by how well your clothes feel.

To begin an exercise program over 40 you should prepare yourself mentally as well as physically. Remember to get a doctors appointment, surround yourself with friends who will be supportive and start out slow.
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Psychology Behind Health And Fitness

Articles on health and fitness psychology are important to the success of athletes and weekend warriors alike. These pieces of content help the physical fitness buff to improve their performances and increase their motivation. There are different ways of addressing the psychological motivation and fears of an athlete.

Some psychologists advocate a five phase approach. During the first phase describes the person making a decision to become healthy. Although the decision can take 2-3 seconds it takes 5-6 weeks to make the changes habit. During the second phase doubt enters. It is sure to enter. We are humans. We doubt our abilities. Get over it. Get past it. With a bit of talent and lots of persistence you can achieve what you believe – that simple.

In the third phase you have conquered your doubt and your mind and body connect. This is exciting but can also be repeated several times throughout your exercise program. During phase four you now associate yourself with a fit and healthy person. You become more self-confident.

Fitness is a journey, it doesn’t end. There are many steps, many goals, and different challenges you can identify and move toward. This is stage five. This isn’t the end but the beginning of a brand new season in your life.

Fitness experts also recognize that articles about health and fitness psychology are the ultimate educational resource for professionals who want to use science to help their clients achieve better performance. Fitness psychology helps the athlete to stay motivated, set and accomplish goals, make lasting behavioral changes and feel better about themselves both in and out of the health club.

The term athlete isn’t limited to world class participants but describes the activities of anyone who strives to achieve athletic goals whether walking, jogging, running, biking, swimming, or other activities that require you are off the couch and working your muscles.

An article on health and fitness psychology wouldn’t be complete without a brief discussion about behavioral science and the implications that holds for helping people to achieve their goals. Psychologists use behavioral therapy when they are addressing other mental health issues and have had great success. Sports psychology or health and fitness psychology are no different. There are tools that are useful for any profession to help people achieve their health, wellness and fitness goals.

Some of those tools, under the guidance of a trained professional, include education, motivation, goal setting and self-talk. The education and motivation techniques used will depend upon whether the patient is interested in changing health habits of exercise habits. The goal setting and self-talk techniques are quite similar. While using goal setting there are several objectives that should be met as well as criteria that should be considered.

When setting goals make them small, attainable, measurable, and broken into several compartmentalized areas. In other words don’t make a single goal to lose 50 pounds. Instead make a goal to lose 50 pounds in 18 months and have that goal broken down by months in pieces that are attainable by standard medical practice. You aren’t going to lose 10 pounds a week, no matter what the most recent quick weight loss program promises. You can safely lose 1 – 2 pounds a week over a long period of time. This means between 4-8 pounds a month – if you are consistent and can continue to lose weight each week without hitting a plateau.

Include other activities that are built around achieving the major goal. Using the weight loss goal from above you may also include a goal of walking for 30 minutes 4 times a week for 3 months and then moving on to a walking/jogging program 4 times a week for 3 months. You will build the goals from there. Don’t make a goal of beginning a running program when you haven’t gotten off of the couch for 6 years. Start small, continue to build and maintain consistency.

Self-talk is the other tool that is consistent no matter what your goals. We all speak to ourselves in our heads, even if we don’t acknowledge it or we don’t recognize it. Sometimes our talk is positive and sometimes it is negative. Articles on health and fitness psychology address the issue of self-talk because it is important in the achievement of your goals. We can convince ourselves of just about whatever we want. If you believe that you are destined to die when you are 65 the likelihood is that you will probably die within 2 years of that date. This will happen not because you are destined to die but because you live as if you will and the consequences of your behaviors are that you will.

Health and fitness psychologists will work with a person to change their self-talk to make it positive and uplifting. We can say what we want to ourselves. It doesn’t make it right or wrong. But what we say to ourselves will affect our reality and the outcome of our efforts. If we have a choice then make the choice to speak positively!
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Sensible Healthy Eating Ideas To Follow

During these tough economic times, food is one of the most prominent budgetary items to consider. Because food is becoming more expensive, more people are turning to otherwise unhealthy tactics and food options to save on money. Although some healthy meal choices may be expensive, it’s still very much possible to eat healthy, even if you’re on a tight budget. Here are some sensible, doable hints for eating healthy during these bone-crunching economic times.

Go For Milk Instead of Soft drinks

Instead of splurging on your favorite carbonated beverage or buy alcoholic drinks, you would be better off if you buy milk and natural fruit juices instead. Milk serves as an important source of calcium, which strengthens the bones and teeth. Also buy bottled water instead of sodas and other carbonated beverages. Water allows your caloric intake to god own, and it will also refresh and replenish your body.

Buy Less Junk Food

Shopping by yourself can sometimes be attempting time to buy French Fries, chips, cookies and other junk food items. As most junk food items are very appealing when you’re hungry, you’ll sometimes be tempted to spontaneously pick up items without thinking about your health. Buy less chips and junk food, and instead substitute these with whole-grain bread, cookies, yogurt, raw vegetables, dried fruit strips, tinned natural fruit juices, bananas and whole-grain cookies.

Use Beans As A Meat Substitute

Beans are also being viewed by many as a viable substitute for meats. Beans can actually be prepared in different tasty ways, and also allows you to spend less time cooking. The US Department of Agriculture suggests that you eat beans at least four times a week. Just make sure you wash the beans well, and bring the water to boil before you cook these.

Consume Less Meats

If you just can keep away from eating meats, you can substitute a number of food items for this expensive food item. Tofu, which is derived from soybean, is one tasty meat substitute, where you can make anything from grilled tofu to soybean hamburgers.

Eat Mushrooms, And More Fish

Mushrooms are tasty and healthy food options too. These are low in fat, but tend to absorb more oil when fried. When cooking mushrooms, use tiny bits of oil, or grill them instead. If you live near the sea, you can personally go to the market and buy different types of fish. Just make sure you follow the standard precautions for preparing, cooking and eating fish. Fish can be a good source of healthy Omega-3 fatty acids, proteins and iodine.

To add flavor to your meals, sprinkle chopped root ginger, coriander, garlic, chopped green chili and a little soy sauce instead of fat-rich sauces and artificial flavorings. Always bear in mind that healthier snacks and meals are more likely to satisfy your hunger, have lower calories and are more nutritious as well
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Stick To Your Healthy Eating Plan - Living Healthy For Life

Starting a healthy eating plan of sorts may look easy at the start, but wait till you drop by the grocery or pass through the local fast food joint. Once the temptation to binge sets in, you could be in for a tough mental battle. However, once you get in the swing of things, and conveniently settle in your healthy meal plan, things will certainly get much easier. Here’s how to faithfully adhere to your healthy eating plan.

Write Your Plan In Paper

Start by writing your healthy eating plan on a piece of paper. However, writing it down on paper is so different from having lots of tasty but fattening food in front of you. To formalize your eating plan, grab a meal planning guide from your dietitian, or get a free meal planning guide from health and wellness sites online.

A Healthy Eating Plan Isn’t Hard, Provided You Don’t Fall Into A Trap

Finding healthy foods, and crafting a healthy eating plan with the help of your dietitian or doctor can be done, as long as you steer clear of the many traps that most people get into. The key to sticking to your healthy eating routine lies in ensuring that you eat foods that are good for you, until it becomes a habit, and is ingrained into your system. To ensure your success, let your friends and family or your co-workers know about your plan, and ask them to check in with you once in a while. It helps if you constantly get positive encouragement from your loved ones, as well a sin knowing that they will truly hold you accountable if you fail.

Try New Recipes

To make your healthy eating experience an enjoyable and interesting one, try a new vegetable recipe, salad or fruit juice mix, that you’ve never had before. However, don’t just discard the old favorites yet, because if you can’t live without having your fill of bacon and French fries, then don’t ease them out of your menu yet. Enjoy the usual stuff for like once a week or once every two weeks, and make a constant effort to eat healthy food for the rest of the day. The main idea here is that you don’t have to live without your favorite food items, but you need not eat them all the time.

Healthy eating can be summed up to say that you eat only the foods that contribute to good health. Eliminate the foods that contain empty calories, as well as the food items that contain lots of chemicals, food additives, monosodium glutamate (MSG) and preservatives. Remember to only eat foods that have natural and wholesome ingredients, which include fresh fruits and vegetables.
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