The Benefits of Fitness and Exercise!

Regular exercise builds physical fitness and good health. It's also one factor that may reduce the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. Some people also report feeling more alert and more confident when they exercise regularly.

Researchers from Tufts University report that loss of muscle mass from aging may be reversible through weight training.

Studies show that your body continues to burn calories at an accelerated rate after exercising.

Walking briskly may strengthen the cardiovascular system and improve overall fitness. And because it's a weight bearing activity, it may help increase bone density, especially in your legs and spine.

A recent study at Washington University of Medicine in St. Louis found that when walkers moved faster they burned as many calories as runners moving at the same pace.

Remember, being fit isn't just a physical condition - it's also a state of mind!

Setting Goals and Getting Started

Set realistic goals. Goals can be wonderful incentives to continue with an exercise or nutrition program. Choose activities and exercises that you enjoy. It's the key to sticking with an active lifestyle. In fact, not having enough time is the most common reason for not exercising. Just like you record appointments, add exercise to your calendar.

Determine your goals - write down your fitness goals, making sure they are realistic and achievable. When planning activities, remember that a balanced fitness plan incorporates aerobic exercise, strength/resistance training and stretching/flexibility. Once you've reached your goal, celebrate by splurging on something - like a new workout outfit. Then, set a new goal!

Keep a record of your fitness efforts to remind yourself how well you are doing. Write in your daily fitness log or put a sticker on the calendar every day you exercise. Also, be sure to change your exercise routine on a regular basis - you won't get bored and your body will continue to improve.

A healthful and physically active lifestyle does not have to be a lifelong challenge. Rather, it can be a lifelong enjoyment!

Getting the Most out of Your Fitness Routine

Multiple repetitions using lighter weights improve muscle strength and tone. Lifting heavier weights with fewer repetitions increases muscle bulk.

Make double duty out of your exercise by moving your arms and legs at the same time. Try a rowing machine or an elliptical trainer.

If you're ready to start resistance training today, but don't have fancy weights, look in your pantry for two cans of food (such as corn or soup) and use those. As you get stronger, just move to a heavier can.

Good news! You don't have to devote 30 uninterrupted minutes of time to your cardiovascular exercise routine. Just accumulate 30 minutes in a day's time and reap great cardio benefits. Exercising in 10 to15 minute intervals rather than waiting for enough time to do it all at once may be an easier way to fit it in your day.

Add circuit training to your workout for variety. Go from exercise to exercise with a little break between - you can challenge your entire body in one workout. For example, run for 10 minutes, bike for 10 minutes, and row for 10 minutes.

Try interval training to add variety to your workout by adding high-intensity periods into your aerobic exercise. When you are running, speed up your pace anywhere between 30 sec to 2 min, and then return to your normal pace. Repeat every 5 minutes.

Add strength training to your routine. Even if you are working out aerobically, by including resistance training in your fitness plan, you can increase muscle tone and boost metabolism.

Your legs and buttocks contain the largest muscles in your body. Therefore, the more you use them, the more calories you burn.

Staying Hydrated: The Key to Feeling Good

Don't mistake thirst for hunger. To prevent this common pitfall, keep a bottle of water with you throughout the day, making an effort to drink at least 8 cups of fluid a day.

Hydrating fluids include water, milk, 100% fruit juice and herbal teas.

Did you know that about 2/3 of your body weight is water and about 1/3 of that is in the bones? Drink up!

By the time you feel thirst, you are already dehydrated. So don't wait until you are thirsty to have a drink, drink hydrating fluids regularly throughout the day.

Fitting Fitness in Every Day!

If you are taking public transportation (bus, subway, etc), get off a few stops early and walk the rest of the way to add physical activity to your daily routine.

Date night? Go dancing, bowling or roller-skating instead of to the movies.

Work out during lunch, before or after work...any time of day that fits into your routine.

Team sports such as softball, volleyball, flag football or basketball are not only fun but can also be an excellent form of exercise and a great way to socialize with your friends, too.

Try a new form of exercise today - an aerobics class, in-line skating, cycling or exercising with a friend.

Take the stairs instead of using the elevator. Find time in your day to use your own energy!

The next time you need exercise inspiration, try listening to your favourite music while you take a walk outside or on your treadmill.

Promote physical activity as a family. Dance, walk, skate, jump or run. Getting the entire family involved in exercise will bring you a fantastic sense of worth, while having a blast!