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A Startling Fact About Losing Dangerous Belly Fat-- Without Exercise
The story broke in the international press on October 4th, 2004. Scientists in Japan announced that laboratory rats lost large amounts of organ fat, and increased muscle strength, when a portion of their diet was replaced by a new fruit...
Elliptical Exercise Equipment: What To Look For When Buying
Buying elliptical exercise equipment? There are so many different brands and types of ellipticals out there - it can get confusing! How do you know which one is best for you and how do you avoid buying a lemon?
In order to keep things simple and...
Is Exercise A Pain In Your Head?
School had closed for summer and already schedules were clashing. What this means to most moms is that we will finagle and work the daily agenda around our children’s various activities and destinations, but it will take some time to find the...
Keep Osteoporosis Away With Diet and Exercise
According to a recently released report, regular exercise is
just as important as a calcium-rich diet for avoiding the
crippling bone disease osteoporosis.
Move It or Lose It
The International Osteoporosis Foundation (IOF), in its...
What is the Best Exercise for Weight Loss?
It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. Resistance exercise (weight training) is where real toning and firming of muscles occurs.
Doing both aerobics...
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Change Your Attitude About Exercise
Although exercise is one of the most powerful tools available for improving health and managing weight, even the word “exercise” can conjure up negative thoughts and feelings. If you are not very active or not exercising regularly, perhaps you have some negative thoughts of your own. Isn’t it time to start thinking in more positive ways?
“I know I should exercise but I hate it so I just can’t seem to make myself do it.” Many people have negative feelings about exercise, as can be heard by the use of words like “should,” “hate” and “make myself.” These thoughts and feelings come from negative past experiences like being chosen last for teams, boring exercise routines, and discomfort or pain from doing too much too fast. Some people only exercise when they are trying to lose weight so they have come to think of exercise as a punishment for their overeating. However, this time you can find fun physical activities that suit your personality and lifestyle. You can start slowly and allow your body to adjust gradually so it is not uncomfortable. You can choose to focus on all the great things it does for you and how wonderful you feel instead of how much weight you should lose.
“I’m embarrassed to be seen exercising.” Ironically most other people are so focused on themselves, they are not going to notice you anyway! Those that do will likely admire you. Eventually you will feel less self-conscious but in the meantime, find activities and places that make you feel comfortable so you can focus on all of the wonderful benefits. Remember, you are doing this for yourself - to feel better and become healthier.
“Exercise is really hard for me.” Physical activity doesn’t have to be hard or hurt to be beneficial. In fact, it is more important to find activities that are convenient, comfortable, and enjoyable so you’ll stick with it. Finding a partner, trying new activities and new routes,
rewarding yourself with a hot bath or massage, and setting small, achievable goals are great ways to make exercise more fun. Even if you have physical limitations it is always possible to find some way to increase your activity level. If you have been very inactive, start by increasing your “lifestyle” activity then work toward a regular exercise routine. You will be amazed at how much your body can adapt to whatever challenges you give it!
“I’m so out of shape—I don’t even know where to begin!” Of course it is important to check with your doctor before you begin any new exercise program. Once you have been medically cleared, you have to start somewhere—so start where you are! There is no such thing as instant fitness. If you start this week by increasing your activity level, little by little, three months from now you will be leaner, stronger, more energetic, and healthier. If you choose not to start, then don’t be surprised if you are exactly the same as you are today!
What are your other negative thoughts and attitudes about exercise? Can you counter them in a positive way? Develop positive statements about activity and repeat them often to yourself. For instance, instead of saying, “exercise is boring”, say, “being active gives me the opportunity to relieve stress and feel better.” Repeat affirmations like “I can feel myself becoming healthier and more energetic”, “It feels so good to move my muscles!” and “I can do it!” Start thinking of your self as an active, healthy person—and you will become one!
About the Author
Michelle May, M.D. is a practicing Board Certified Family Physician with expertise in the cognitive-behavioral aspects of weight management. She is the author of Am I Hungry? What To Do When Diets Don’t Work in collaboration with a Registered Dietitian and Psychologist. Visit her website www.AmIHungry.com for ideas on managing weight without dieting.
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and Exercise |
| When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
| The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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