| Fitch Family Medicine |
| The information on this site is purely for the interest of the reader and must not serve as an alternative for advice from a medical professional. |
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| The AdenoDiet |
| Step 3: Exercise |
| A 20-30 minute workout, 3-4 times a week, is recommended. Our activity of choice? Walking |
Nothing else you can do for yourself has more benefits than regular
exercise. Sure, exercise burns calories. And it tones muscles,
tightening up arms and cinching in that waistline. But there are
plenty of other reasons to get up and get moving:
1. More Energy
This one's hard to believe, but exercising will make you feel more
energetic. Most people feel less tense and less tired after breaking
a sweat. Studies show that a brisk 10-minute walk gave people
more energy than eating a candy bar. How can that be? Exercise
boosts a hormone that increases energy. And it doesn't take more
than a few workouts before strength and the lungs' capacity to
provide oxygen to working muscles improve, increasing stamina --
which is enough to make anyone feel more energetic.
2. Less Stress
Just one simple workout can ease stress and anxiety. Studies
show that most people feel significantly less anxious during an hour
or two after a workout. Exercise enhances the flow of brain
chemicals, such as serotonin, that are related to positive mood.
Because it also increases core body temperature, it can be as
relaxing as a good soak in a hot tub.
3. A Sharper Mind
Exercise can even spark creativity. After a workout, studies show that
most people feel more positive and score higher on creativity
challenges.
4. Healthier Arteries
artery-clogging kind. Studies show that HDL can even pick up
artery-clogging kind. Studies show that HDL can even pick up
cholesterol deposited in arteries and move it to where it won't do
harm. Another benefit to the arteries: The level of fat particles in the
blood, called triglycerides, falls by as much as 40 percent after a
vigorous workout. Exercising converts triglycerides into fatty acids --
the form in which fat can be burned for energy. You burn stored fat
each and every time you work out -- the key to keeping weight off.
Plus you lower your level of triglycerides in the blood. And the lower
your triglyceride level, studies show, the lower your risk of heart disease.
disease.
5. Better Defenses
The moment you begin exercising, your heart starts pounding and
your blood pressure surges, sweeping disease-fighting immune
cells out into the blood, where they're able to detect troublemakers
like cold or flu viruses. Studies show that people who exercise have
40 to 50 percent fewer sick days than their
sit-around-and-do-nothing counterparts.
exercise. Sure, exercise burns calories. And it tones muscles,
tightening up arms and cinching in that waistline. But there are
plenty of other reasons to get up and get moving:
1. More Energy
This one's hard to believe, but exercising will make you feel more
energetic. Most people feel less tense and less tired after breaking
a sweat. Studies show that a brisk 10-minute walk gave people
more energy than eating a candy bar. How can that be? Exercise
boosts a hormone that increases energy. And it doesn't take more
than a few workouts before strength and the lungs' capacity to
provide oxygen to working muscles improve, increasing stamina --
which is enough to make anyone feel more energetic.
2. Less Stress
Just one simple workout can ease stress and anxiety. Studies
show that most people feel significantly less anxious during an hour
or two after a workout. Exercise enhances the flow of brain
chemicals, such as serotonin, that are related to positive mood.
Because it also increases core body temperature, it can be as
relaxing as a good soak in a hot tub.
3. A Sharper Mind
Exercise can even spark creativity. After a workout, studies show that
most people feel more positive and score higher on creativity
challenges.
4. Healthier Arteries
artery-clogging kind. Studies show that HDL can even pick up
artery-clogging kind. Studies show that HDL can even pick up
cholesterol deposited in arteries and move it to where it won't do
harm. Another benefit to the arteries: The level of fat particles in the
blood, called triglycerides, falls by as much as 40 percent after a
vigorous workout. Exercising converts triglycerides into fatty acids --
the form in which fat can be burned for energy. You burn stored fat
each and every time you work out -- the key to keeping weight off.
Plus you lower your level of triglycerides in the blood. And the lower
your triglyceride level, studies show, the lower your risk of heart disease.
disease.
5. Better Defenses
The moment you begin exercising, your heart starts pounding and
your blood pressure surges, sweeping disease-fighting immune
cells out into the blood, where they're able to detect troublemakers
like cold or flu viruses. Studies show that people who exercise have
40 to 50 percent fewer sick days than their
sit-around-and-do-nothing counterparts.
- Get a workout partner. If someone
is depending on you for his or her
exercise, you will be more likely to get
up and out instead of hitting your alarm
clock's snooze button.
- Log it. Placing a red X on a calendar
on the days you exercise, or writing
about specifics of a workout in a
notebook, can turn exercise into a
main event in your life.
- Buy a toy. A new heart-rate monitor,
fancy leotard, or cool pair of athletic
shoes can be all it takes to get you out
and about.
- Music makes it. While studies show
that people who read or watch
television when they work out actually
perform with less power and intensity,
music has been found to stimulate the
feel-good chemicals of the brain,
called endorphins,
- Get competitive. Training for an
event or competition can prevent
boredom.
- Be a morning person. Work out first
thing in the a.m. and you'll have gotten
your exercise in, no matter how busy
your day becomes.
- Combine your workout with work.
Bike or walk to work or find ways to do
some exercise on your lunch hour.
- Ease up. On your "down" days, do
just a few minutes of exercise rather
than skipping it completely.
is depending on you for his or her
exercise, you will be more likely to get
up and out instead of hitting your alarm
clock's snooze button.
- Log it. Placing a red X on a calendar
on the days you exercise, or writing
about specifics of a workout in a
notebook, can turn exercise into a
main event in your life.
- Buy a toy. A new heart-rate monitor,
fancy leotard, or cool pair of athletic
shoes can be all it takes to get you out
and about.
- Music makes it. While studies show
that people who read or watch
television when they work out actually
perform with less power and intensity,
music has been found to stimulate the
feel-good chemicals of the brain,
called endorphins,
- Get competitive. Training for an
event or competition can prevent
boredom.
- Be a morning person. Work out first
thing in the a.m. and you'll have gotten
your exercise in, no matter how busy
your day becomes.
- Combine your workout with work.
Bike or walk to work or find ways to do
some exercise on your lunch hour.
- Ease up. On your "down" days, do
just a few minutes of exercise rather
than skipping it completely.
| 5 Reasons to Get Moving |
| Still Need Motivation? Try some of these ideas: |
Burning only 500
extra calories per
day (3,500 per
week) will help
you shed an extra
pound per week.
extra calories per
day (3,500 per
week) will help
you shed an extra
pound per week.