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Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started
Copyright 2005 Tanja Gardner In the first article in this series (http://tinyurl.com/8ztbo), we gave you an overview of the stages of change in Prochaska’s Transtheoretical model. The first three of these stages are all about getting started....
Movement That Matters: Exercise With a Greater Purpose
You've seen the commercials Ive fallen and I cant get up! While this has been a topic of many jokes and late-night comedy skits, the reality is falling is a very real danger for many people. Too often falls can lead to broken bones,...
Too Busy for Exercise? Find a Better Excuse ...
Many people tell me "I am just too busy and don't have time to exercise." Well, I used to say that when finding an excuse for not exercising, not anymore. We can find at least 15 minutes a day for exercising. For example, Canadian researchers...
Water and Exercise: Stay Hydrated!
Our bodies are made up of over 75% water. We all know that without water, there is no life. In fact we can only live 3 days without it. However, water has been replaced in most diets by soft drinks and other sugar sweetened refreshments. However,...
"Why Exercise Equipment Can Be A Boon For The Working
Exercise equipment manufacturing companies have researched that maintaining health is the one of the foremost goals of every workingman or woman. They feel that without fitness it would be difficult for them to enjoy the life or become successful. ...
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Exercise for Immunity
Recent publications and news items show that moderate exercise works with good diet to enhance immune systems. It does not take much. Just walking a few miles per week can help prevent cancers in various parts of the body, as an example.
I'm not a body builder, although I respect people who are. My ideal is to keep a slender, wiry body, such as a runner or swimmer. Typically I spend only 15 to 45 minutes per day, which is nothing compared to an Arnold Schwarzenegger work out.
Here's my basic routine.
After breakfast and before my shower, at least 20 to 30 pushups, then 20 to 30 knee curls. For the curls, I lie on my back and draw my knees to almost touch my chest. After my shower, long enough for my arms to recover a bit, I do at least 15 to 20 chinups from an in-door-way bar.
Thus, I have stimulated my arm and chest muscles, abdomen, and lower back. If I have any lower back aches, which can happen from too much sitting, I tilt my pelvis back and forth, either while still on my back or standing, 10 to 30 times. By the way, this stretcher can be done nearly any where, if one does not make the moves very obvious.
Depending on my mood, available time, and weather, I do one of the following.
#1. As a break from any work, I take at least a 30 minute brisk walk, which covers about 1.8 to 2 miles in my neighbor-hood. While walking, I occasionally rotate my wrists, or wiggle them in all directions, to head off repetitive stress syndrome. I also ease my shoulders by moving them up / down and front / back, or stretching my arms out
and rotating them.
#2. If weather or darkness discourage an outdoors walk, and no shopping center is handy, I ride my Schwinn[tm] air-dyne bicycle which pits both my arms and legs against resistance from a paddle wheel. This is the only expensive exercise equipment I own, and can be found used on the web. Five minutes with the meter above half scale is a workout. Or I could use a lower challenge but for longer time.
If I have the time, and need to burn off calories or tension, I have a whole range of low cost choices, from mild office stretches to aggressive army calisthenics. For details, see my "Easy Exercise All Ages".
Just a few of the conditions resisted by exercise are:
angina, arthritis, breast cancer, colon cancer, congestive heart failure, coronary artery disease, depression, gallstone disease, heart attack, high blood cholesterol, high blood triglyceride, hypertension, lessened cognitive function (e.g., Alzheimer's disease), low blood HDL, lower quality of life, obesity, osteoporosis, pancreatic cancer, peripheral vascular disease, physical frailty, premature mortality, prostate cancer, sleep apnea, stiff joints, stroke, type 2 diabetes, spinal injury, weak bones, and more.
All without drugs. What a pleasant surprise!
About the Author
Dr. Donald A. Miller is author of "Easy Health Diet" http://easyhealthdiet.com/diet.htm, "Easy Exercise All Ages" http://easyhealthdiet.com/eeaa.htm, and numerous free articles on health http://easyhealthdiet.com/articles/.
Seven of ten deaths are caused by preventable diseases.
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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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