The Importance of Health and Exercise Posted on 01 Feb 19:11 , 1 comment
Carrying around too much weight can damage your health. According to the CDC, obesity rates have increased significantly in the United States in recent years. As of 2010, more than one-third of American adults were considered obese with a body mass index of over 30.
Obesity can lead to a number of serious health problems including heart disease, diabetes, stroke, and cancer.
One method that can help a person lose weight is to limit the number of calories taken in through the diet. The other way is to burn extra calories with exercise.
Diet vs Exercise
Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone. Exercise can prevent or even reverse the effects of certain diseases. Exercise lowers blood pressure and cholesterol, which may prevent a heart attack.
If you exercise, you lower your risk of developing certain types of cancers such as colon and breast cancer. Exercise is also helps contribute to confidence and well-being, thus possibly lowering rates of anxiety and depression.
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism. It can also help you maintain and increase lean body mass, which also increases the number of calories you burn each day.
How Much Exercise?
To get the most out of your workouts, it is recommended that you to perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session. Of course the more time you spend doing the more beneficial it is. Incorporating just 15 minutes of moderate exercise like walking one mile on a daily basis will burn up to 100 extra calories, assuming you don't consume extra calories. Burning 700 calories a week can equal 10 lbs. of weight loss over the course of a year. And that's just from exercising! Imagine the change if you changed your diet as well!
Types OF Exercise
The type of training you decide to do does not matter as long as you are actually doing it. My suggestion would be to do the ones you enjoy. If you hate running its not going to motivate you to do it. It's going to make you dread it. If you enjoying walking, do that!
Aerobic exercises gets your heart rate up and your blood moving. Walking, dancing, cycling and jogging are some examples of aerobic exercise.
There is also weight training. An advantage to weight training is you not only lose weight but you build muscle and tone your body.Muscle burns calories. Ab, chest, shoulders,squats,traps and triceps are all considered major muscle groups and should be done about three times per week.
Incorporating Exercise Into Your Daily Routine
Small changes in your day can make a big difference.
Instead of driving toy work, ride your bike or walk. Instead of taking the elevator use the stairs. when parking your car, park further away so you get that little bit of exercise in. It all matters and it will all be helpful to you!
Before You Start
If you are unsure of what kinds of exercise you are able to do because of an injury or health concern consult your doctor or trainer. This is especially important if you have heart or lung disease, diabetes, kidney disease or arthritis.
When you are first starting a new exercise program, it’s important to pay attention to the signs your body is giving you. Push yourself, so that your fitness level improve, however pushing yourself too hard can cause you to injure yourself.