10 Things Fitness Can Do For You!
Exercise is the most widely prescribed "pill"
today. There is more and more research about the
benefits of being fit. Here are just a few of those benefits
that you'll receive when you make exercise a part of your daily
Things Fitness Can Do For
• improve your cardio vascular
function (heart and lungs)
• build and repair your bones
• stabilize your blood sugar
• increase your strength
• improve your balance
• reduce your body fat
• elevate your mood
• create flexibility
• increase your lean body mass
• reduce your stress levels
Imagine if you could improve the workings of your
heart and lungs without drugs. You can improve their
functions by challenging them with aerobic type exercises. The
definition of aerobic exercise is anything that elevates your
heart rate moderately for a prolonged period of time. An
example might be riding a bike for 7 or 8 miles at 65-70 RPMS
or approximately 10 miles an hour. If you are more of a walker
then walking at about 4 miles an hour for 30 to 45 minutes will
improve your cardio vascular system. The thing for you to
remember is that consistency is the key to getting healthier!!
According to the Academy of Sports Medicine (ACSM) you can do
and should do cardio exercises most days of the week for 30 to
If you are just starting a fitness routine and have
been inactive for a while; you can divide up your
30 minutes into 3 ten minute sessions. This is to get you
started. You will eventually want to work up to doing the whole
30 to 45 minutes continuously. Remember, you are never too old
or too sedentary to start an exercise program….you just have to
be smart about it!!
Osteoporosis is the buzz word of the 90’s and
beyond. This is a serious disease that destroys bone
mass. Exercise is always prescribed for the prevention and
retardation of this life threatening disease. When you impact
your bones consistently, they get stronger by rebuilding. The
stimulation makes them respond and rebuild. Jump roping is an
ideal way of impacting bone. Strength training helps retard
osteoporosis by making your muscles stronger which in turns
makes your bones stronger to support the new strength of the
All Diabetic doctors recommend exercise because they
see how important movement is to controlling blood
sugar. Each patient is different and should listen to
their doctor as to how much exercise and how often.
Keeping strong can keep you independent. I
just talked to a girl who is 35 years old and is on disability.
Her problem was that she let herself gain a tremendous amount
of weight and she became disabled. She couldn’t do anything for
herself. She was stubborn enough to get herself turned around
and she has lost about 160 pounds and she is getting into
exercise. She has a goal of another 200 pound loss. She was
telling me how great it is now to be able to carry groceries up
to her apartment. She can do the stairs now when before she was
unable to go out of her apartment without assistance.
Balance is something that is lost over
time. Somewhere in our 30’s we begin to lose our sense
of balance. Again, we can improve on that loss by challenging
ourselves. Stand on one foot and count to 10. Simple little
exercises can be done to tackle our losses. I think that we get
too serious as we get older and we avoid walking on cement
walls or curbs because we don’t want to embarrass ourselves.
Maybe because we stop playing we just get old.
You probably notice that when you take care of
yourself and exercise, you do improve how you feel about
yourself. Your whole day seems to go better when you
know that you are doing something positive to take control of
your health and well being.
Stretching at the end of each exercise session will
improve your flexibility. Only stretch when your
muscles are warm. Flexibility is an important part of being
fit. When you can easily bend down and tie your shoe or even
put your shoe on for that matter, it means that you are
flexible. Just to do every day type things, you need to be able
to bend and stoop. All these things are part of being
Fat loss and lean body gain are two of the main
reasons people exercise other than for the health
benefits. When you engage in cardio vascular exercises
for most days a week you are actually using your fat stores,
especially if you do a long warm-up and stay at a moderate
pace. When you do strength training you are creating more lean
body mass consequently making yourself smaller and stronger. A
pound of muscle takes up a lot less space than a pound of fat.
When you have a lot of lean body mass you use a lot more
calories just being you.
Stress can kill. It’s been proven that
stress is a killer. When you exercise, the stress just seems to
leave your body and it’s replaced with endorphins that give you
a sense of euphoria. What a pleasant thing to look forward to
as you go to the gym or get ready for a run outside. On the
days you don’t feel like exercising just tell yourself that you
only have to do 10 minutes….you’ll continue and you’ll be so
glad that you did!!
I have just listed about 10
things that being fit can do for you. There are
many, many more benefits of leading a healthy lifestyle. Why
not try it and see how many things you can find that it does
I know four things that I didn’t
mention that are probably the most important.
Consistency with exercise will lower blood pressure and lowers
LDL (bad) Cholesterol. I’ve even read where being active can
reduce the risks of Breast Cancer and Heart disease. Those two
things by themselves ought to give you the motivation to get on
a fitness program.
Remember, when you choose a program or regimen be
sure it’s something that you enjoy. If you don’t enjoy
what you are doing it’s been proven that you won’t stay with it
for very long!!
Bonnie Murphy is certified through
the American Council on Exercise (ACE),
the University of Alaska Anchorage
(UAA) and the Aerobics and Fitness
Association of America (AFAA). She has
been in Anchorage since 1968 and has
been in the fitness business 27 years.
In May of 2006 she was chosen as
Fitness Ambassador to Alaska by the
50-Plus Lifelong Fitness organization.
Bonnie was recently interviewed by
Rebecca Sheir of the AK show of APRN.
Bonnie writes regularly for Alaska
Wellness magazine, Alaska Women Speak,
has written two e-books about exercise
and aging, publishes a monthly
e-newsletter, and has various fitness
articles posted on the Web. Contact me
at 907.229.7652 Email: email@example.com Website:
This article is published at SmartFitnessTips.com where you can
get more power pack information about living a healthy, fit,
fun and high energy life.