How to Exercise – Without Excuses!

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How to Exercise – Without Excuses!

While food is the most abused anxiety drug, exercise is the most under utilized anti-depressant.

However, a new CDC study estimates that nearly 80 percent of adult Americans do not get the recommended minimum amounts of exercise each week. This equates to about 2 ½ hours per week of cardio and 2 days of strength training, totaling 3 ½ hours.

Let me tell you, I haven’t always exercised. When I was in high school, I had asthma, and was too afraid to get cut from team sports, so never even tried out. It wasn’t until college that I started working out and enjoying aerobics and jogging.

There are many reasons why people don’t exercise, but the number one reason is because they “don’t have the time.” Another common thread, is many people don’t know how to exercise, or why they should bother starting at all.

Since we always make time for the things we want to do, today I am going to convince you why you must exercise, simple ways to start exercising, and how to find the time.

So first off, let me ask you, what is one of the most important muscles of your body? I believe it’s your heart. And since we all know that heart disease is the number one killer of both men and women in America, don’t you think it would be wise to strengthen your heart with some exercise?

Many people think just because they look good on the outside, they don’t need to exercise.

Here’s what I mean; I took one of my thin friends on a hike, up a steep 2-mile hill at Harvey Bear. She was huffing and puffing, feeling dizzy and needing to stop and rest often. While she looked great on the outside, her heart was not strong on the inside.

Many others believe if they have never exercised, and are now in their middle years, it’s too late to start.

It is never too late to start an exercise program. In one years time, you can make drastic improvements in your health. Have you heard the story of the 77 yr old woman who can deadlift 220? Well she started lifting at 73 yrs old.

Here are some benefits exercise gives to your body:

  • Gives you energy and makes you more alert
  • Creates an endorphin rush
  • Makes you relaxed
  • Decreases depression
  • Suppresses sugar cravings
  • Sweating increases the lymphatic flow which cleans out more toxins
  • Improves your immune system
  • Reduces the risk of diabetes, heart disease, and cancer
  • Lowers blood pressure and blood fats
  • Increases your metabolism

So if you lack motivation to workout, take some time to think of all these amazing benefits your body will receive when you do. And decide you deserve to enjoy them too!

Lack of physical inactivity has been linked to more than 5 million deaths worldwide per year, according to a Harvard study. That is a higher number than deaths due to smoking.

Another reason people don’t exercise is they just don’t know how to start moving.

The easiest way to start exercising is to put one foot in front of the other and start walking.

Dr. Michael Roizen from the Cleveland Clinic says in his book, You, The Owner’s Manual, that we should walk every day for 30 minutes rain or shine.

Walking OUTSIDE is so great because you also get much that needed Vitamin D, the happy vitamin. So find a walking partner, or a dog, lace up those shoes and go outside.

If your neighborhood is not conducive to walking, drive on over to the local mall or shopping center and walk up and down the sidewalks.

  • Hire a Personal Trainer to come to your house or work and train you!
  • com, a cool website that has free videos that will lead you through a whole class.
  • Join a local gym, meet new friends, or drag an old friend with you for support.

Now how to fit it all in……the biggest problem of all.

We all have the same 24 hours a day. It’s how we choose to spend those hours that matters. “I don’t have time” is such a common excuse.

We all live in Busyland and time is a precious commodity. We have the things we HAVE to do such as work, cleaning, cooking, shopping, sleeping, and more.

But, I bet you waste at least 30-60 minutes each day doing something like…..

  • Surfing the net>
  • Facebook
  • Pinterest
  • Watching the ball game
  • Reading the paper (depressing)
  • Happy Hour
  • Watch TV
  • Checking Emails

So say there is no room for exercise, your day is all filled up?

But if you exercise for 30 minutes per day, that is only using 2% of your 24 hours. And when you exercise, you get more energy to enjoy the other things in your life, and will actually get more accomplished

How can I do this?

Well, are you a morning person? Great, get up 30 minutes earlier and get moving! Every morning I wake up and put on my exercise clothes. They stay on until I do my workout. Sometimes it’s earlier and other times it’s later.

For those non morning people, pack your exercise bag and get moving at your lunch hour or immediately after work. Do not drive home first, or you will get distracted.

When I was younger, I went to the gym or on a run right after work, then I went home to cook dinner.

As Nike says, Just Do It

And now you know WHY you should start exercising (if only for the energy) HOW to get started, just put one foot in front of the other, and how to FIT IT IN your busy day, make it come first!

You deserve it!

What will you commit to today? Please comment below as I would love to hear your thoughts!



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