The Magic of Exercise!

Why should we exercise?

1. People who exercise regularly have a lower death rate than sedentary people, regardless of their weight.

2. Exercise stretches and contracts the muscles and stimulates breathing thereby improving blood circulation and lung function.

3. Exercise has also been shown to improve insulin sensitivity for healthy persons and those with non-insulin dependent diabetes mellitus

Huge loss in weight, plz don't expect

Many people believe that exercise is a good way to lose weight. This is not so. Fifteen minutes of moderately vigorous exercise will only burn approximately 100 calories, which is equivalent to 2 teaspoons of olive oil or two-thirds of a can of soda. One hour of walking at a brisk pace will burn about 300 calories, which is equivalent to a 3.5 oz. (100g) plain croissant. Running a 20-mile marathon does not burn enough calories to lose one pound of fat. You need 10 hours of moderate exercise to burn the calories equivalent to one pound of fat, but you cannot selectively burn only fat. Most of the weight lost by exercising is due to dehydration (sweat or perspiration), and this weight is regained as soon as you drink water.

Dieting alone reduces fat and bone mass, whereas dieting in combination with exercise stimulates muscle growth, shifts the ratio of fat to muscle in the body, and helps maintain bone density during weight loss. In addition, exercise induces the release of endorphins which produce a feeling of well-being. Approximately 30 minutes per day of vigorous aerobic exercise has been shown to be an efficacious treatment for mild to moderate major depressive disorder (MDD).

The objectives of exercise are:

· Maintain or improve coordination, balance, and flexibility

· Build or maintain muscular endurance and strength

• Improve cardiovascular and pulmonary health
  (cardiorespiratory or aerobic endurance)
• Feel well and have a better mood

Twicw a day- fifteen minutes

Exercising fifteen minutes in the morning and fifteen minutes in the evening can improve the way that you feel. It is better if you exercise when your stomach is not full, such as before breakfast and one hour before going to sleep. Some people believe that the only way to exercise properly is by jogging outdoors or by going to a gymnasium or club. This way of thinking only makes it easier to skip exercising when the weather is bad or when you don't feel like changing into suitable attire. You can exercise effectively at home with very simple equipment in the time that it would take you just to go to a gym. All that you need is a set of dumbbells, a foam rubber mat, and a towel. Place the rubber mat on the floor and cover it with the towel. The towel keeps the rubber mat clean and can be washed when necessary.

Dress comfortably when you exercise. Your clothing should give you complete freedom of movement. It should not pull or chafe, and it should allow perspiration to evaporate to keep you from getting soggy. Your shoes and socks should be soft and fit properly to avoid blisters when you walk or run. When you exercise at home, you don't need to impress anybody. An old T-shirt and some gym shorts will work just as well as the latest fashion from Nike or Adidas.

In my next post I will give you some exercise that you can do it in your home itself and u can see the changes in next few weeks. Be healthy and be happy………………….

Posted in: