Exercise as Medicine

Along with a healthy and proper balanced diet, regular physical activity is an important part of a healthy
lifestyle. Exercise helps us maintain a healthy weight. Strength training promotes fat-burning and builds
muscles. Higher muscle mass increases our resting metabolic rate, therefore increasing calories burned. There are so many benefits of making exercise part of your daily routine.

Why Exercise?

Exercise is essential to a healthy lifestyle. That is the bottom line. There are so many benefits to getting regular exercise: boosted energy level, increased serotonin levels, reduced stress and increased happiness, better brain health and memory, better sleep quality, and weight loss. The list goes on and on… Sometimes it can be such a task to try to find the time to exercise, decide what kind of exercise you like, and to keep up the habit of working out. This can get overwhelming but remember that exercise is supposed to be fun and fit into your life. It is wonderful for your mental health. Everyday movement, even just a daily walk, is recommended by most doctors. Exercise is proven to make you happier, decrease your stress, depression, and anxiety levels, as well as promote an overall better quality of life.

Exercise Promotes Sleep Quality

Exercise can reduce stress and anxiety levels, leaving you feeling more relaxed and stabilized, which is
a perfect zone for sleep. And while working out can also raise your body temperature and make you feel more alert throughout the day, it can also help you drift off better when your internal temperature starts to dip back down. If you exercise outside, exposure to vitamin D can also regulate your wake-sleep cycle. Just tread carefully with when you work out and how close it is to bedtime.

How Often Should I Exercise?

One of the quintessential questions asked about exercise is, “how much exercise do I need?” Most adults need between 150-300 minutes of moderate exercise or 75-150 minutes of vigorous exercise per week. This may look daunting, but it evens out to around 21-42 min of moderate exercise a day. Customize your exercise to your body and what you enjoy because, at the end of the day, exercise should be something you take pleasure in. Choose one or multiple activities that you like and fit
into your lifestyle. It could be going on a nature walk or playing pickleball with some friends; exercise doesn’t have to be a dreaded activity. Working out does not have to alter your whole schedule, but it
is something that should be an essential part of everyone’s day-to-day life.

Exercise Goals

Exercise goals come in many different forms as they are customized to each person who sets them. There aren’t any wrong exercise goals, and they aren’t required if you want to start exercising. Some people love to have a goal to work towards and others do not like the pressure. Goals can range from wanting to run/walk a certain time or distance to losing a certain amount of weight.

You may just want to feel confident at the gym or to learn something new and have fun. Losing weight doesn’t have to be your focus to start working out, but it is a common goal of those who do. Your exercise goal can be whatever you choose.

There are Many Different Types of Exercise to Choose From: Walking

Walking is one of the easiest ways to get your daily exercise. All it requires is a good pair of walking shoes and to step out the front door. Walking is a great way to easily burn calories and lose weight without putting too much stress on your joints. If you decide that walking is your exercise of choice, there are so many fun ways to do it. You can find a beautiful park to explore, invite a friend to go on a walk and catch up, or if you have a furry friend, take them out of the house and explore the neighborhood.

Whether you are walking for some casual exercise or to achieve a specific goal, there are several factors to keep in mind when thinking of your goals. How fast and long you choose to walk will determine how much success you have with your specific exercise goal. The longer and faster you walk, the better shape you will be in because your cardiovascular system will have to work harder. If you are looking for a challenge, you can make your walk more vigorous by walking up and down hills to increase elevation.

Your starting weight and existing metabolism can affect your initial success when you start walking for
exercise. If you are already in pretty good shape, when you begin walking you might find it harder to lose weight than someone who is more overweight and has more body fat to lose. Walking is an excellent place to start, but if you have trouble losing weight by just walking alone, running might be the
next thing that you try.

Running

Running is a fantastic option that enables people to build up better cardio endurance. If you are looking to burn more calories or increase your lungs’ efficiency, running is a great way to do so. Running anywhere from 75-150 minutes per week can help you sleep better, increase your back and knee health,
as well as increase your immune response, which decreases your chances of getting sick. Because running is a harder cardio workout than walking, if you run regularly, it lowers your risk
of cardiovascular disease, prevents certain diseases and cancers, as well as helps you live longer.

Running is a great way to stay in shape and not spend a pretty penny on a regular gym membership. The
requirement is a good pair of running shoes. If you decide to take up running, make sure that you buy the right shoes, as running in the wrong shoes will be detrimental to your legs, feet, and spine. Take care of your body, as running can be hard on the joints if you jump into it too fast and too rigorously. Be sure to warm up before you run and watch for overuse symptoms such as shin splints or muscle strains. If you experience injuries or aches and pains that aren’t your regular soreness, please consult your doctor to make sure you don’t do further damage.

Weight Training

Weight training is a great exercise choice, especially if you have a gym that caters to the different types of weight training. Starting with small basics and then slowly working your way up is the best way to avoid injury and ensure you are doing the movements correctly. If you are brand new to weight training, getting a professional to show you the ropes might be in your best interest and will help you prevent
future injuries. Make sure you don’t overdo it, as strained muscles can set you back months in training. You will get the most benefit by strength training about 2-3 times a week. Be sure to give yourself enough time to rest in between sessions.

When people say weight training, they mostly think of the big squat racks, or bodybuilders with heavy dumbbells. The reality of the situation is that weight training looks like many different things. It can be classified as body weight, or free-weight lifting, resistance band training or weight machine exercise.

Weight training has so many benefits for our body, such as strengthening muscles and building muscular endurance. Lifting and strength training boost your metabolism, promote flexibility and mobility, as well as help manage blood sugar levels. Besides physical benefits, weightlifting has mental health benefits such as improved self-esteem and body image, and a happier, improved mood.

Recreational Team Sports

Walking and running are not for everyone, and gym memberships can get expensive, so some play team
sports instead. This enables people to be social while also getting exercise. Some of these sports include pickleball, basketball, soccer, flag football, broomball, volleyball, and tennis. The list is quite extensive and continues. Most team sports have recreational leagues available to join, making them fantastic ways to stay active.

Swimming

If exercises are hard on your joints or you are not a fan of land sports, swimming is your solution. Swimming is an ideal form of exercise for people recovering from injuries or those who have physical disabilities. Aquatic exercise is fabulous for people with arthritis and the elderly.

Swimming is also a breath control sport, so if you struggle with asthma, it strengthens your lungs and fortifies your airway. But even if you do not struggle with preexisting conditions, swimming is one of the best forms of exercise for anyone.

Cycling

Biking is a low impact sport and is another great option for those who have joint problems or suffer from injuries. It is great for those with arthritis, as it increases joint fluid and blood supply and helps with coordination and balance. Stationary biking does not require excessive upper body movement, making it perfect for those who suffer from concussion symptoms. Cycling is great for an indoor or outdoor sport, but if you decide to bike outside, remember to use proper safety equipment, like reflective safety vests and helmets.

Best Time of Day to Exercise

The time of day you exercise isn’t essential to your progress, although earlier in the morning or mid-afternoon usually works the best. Ideal workout times are around 7am or between 2-6pm. Working out in the morning usually encourages you to keep up your healthy habits throughout the day, such as eating healthier meals and boosting your mood. Working out in the afternoon can be beneficial as well because this is when our body produces the most heat and your reaction time is the fastest. Both times of the day work great for different reasons, but the main goal is for the workout to fit into your lifestyle and for your lifestyle to not completely change around your workout as then it isn’t practical or realistic.

Tips for Winter Indoor Exercise

Working out can get much harder in the cold months, especially if you live in frigid, snowy places. This drives many people indoors for their workouts, but this can get cramped or expensive. Luckily, there are plenty of options for keeping up your workout routine indoors, such as:

•  A home workout circuit
• Dancing
• Rock climbing
• Indoor swimming
• Mall walking
• Bowling
• Roller skating
• Yoga or other fun group classes at your local gym, studio, or community center

Safety Tips

When beginning the workout process there are always things to keep in mind to ensure that you stay injury free.

• Make sure that you warm up completely.
• Listen to your body. If you are tired or feeling sick, take a day off and rest.
• Make sure you are doing exercise movements correctly.
• If you are just starting to exercise again, take it slow and gradually make your workouts harder
• Hydrate! Watch for signs of dehydration and overheating.

Exercise can be such a rewarding experience that provides you with so many benefits besides being in shape. Whatever kind of exercise you like and works best with your lifestyle and habits can encourage you to take control of your life and have more ownership over your habits. Most who exercise have better mental health and, overall, a better quality of life. Exercise makes you happier, relieves stress and anxiety, as well as builds confidence. Whatever exercise journey you decide to embark on will hopefully be a rewarding experience.