Tips For Getting Enough Exercise In The Midst Of Tight Schedule


Next to eating right and sleeping right, getting enough exercise is the next important factor if one must enjoy a reasonable degree of good health. Despite its degree of importance for our well-being, so many people seem not to have time for exercise. It is therefore necessary to have knowledge about the necessary tips for getting enough exercise even in the midst of a tight schedule.

But wait a minute; is it really necessary that we must exercise?

It is not only necessary, it is very vital that we do so regularly.

Why?

A number of benefits of exercise make it very necessary that we should exercise regularly.

Some of the benefits of getting enough exercise include:

  • Greatly improves mental health generally. It enhances mental focus and memory.
  • Lowering the risk factor of many non communicable diseases (NCDs), such as heart disease, type 2 diabetes, stroke, and some cancers.
  • Boosting self-esteem, sleep quality and energy.
  • Reducing stress level
  • Reduces the risk factor of diabetes
  • Enhances proper weight management

The Present Day Challenge

Despite the numerous advantages and benefits of exercise, people are less involved in exercises. This is majorly because of ignorance. Otherwise, there will be no excuse whatsoever. The second excuse is laziness hence you find people driving cars or even taking public transport for a trek able distance. People sit for hours just watching a TV or computer screen. Fewer people are doing manual work, and many people have jobs that involve little physical effort. Technological improvements have not helped matters.  At home, household chores have been taken over by machines

 

Exceptionally Tight schedule

On the average, everyone seems to be grappling with “being busy syndrome”. Even the person not having much to do is also having tight schedule.

Despite the fact that technology appears to have made life much easier, we still apparently do not have time to do that which is very needful. Getting enough exercise daily is needful but so many people are finding it difficult to exercise regularly. Essentially this situation can be attributed to not appreciating the dangers we expose our bodies to by not exercising appropriately.

In the midst of such ugly circumstances, what tips will help us in getting enough exercise regularly?

Tips For Getting Enough Exercise Even In The Midst Of Tight Schedule

Here are a few tips for getting enough exercise on daily basis despite the seemingly tight schedule.

  1. See Opportunity for Exercise In Every Activity

If we look well enough, we will see opportunity for exercise in most of the activities that we are engaged in during the day. Though it is best to carve out time in the morning for exercise, but if this is extremely difficult, we can make do with exercising whenever we have opportunity to do so.

So instead of using the car to see a neighbor not far away, that could be a good opportunity to walk. Whenever there is opportunity to do any physical activity, do not just be a “gentleman” and evade it.

Always be on the lookout for opportunity to exercise. Be conscious of it. When you are on the lookout for something, you will always find it.

 

  1. Exploit The opportunities as soon as you see them.

Procrastination is never the best in seizing opportunities. Therefore as soon as you see opportunities, don’t delay in applying them.

For example, whenever the occasion warrants that you can stand, do not sit for long. If the occasion or situation warrants that you can move about, do not stand on a place. If the opportunity arises that you are to have handshake with a number of people, see it as an opportunity to exercise your hands and arm by shaking the hands warmly and vigorously.

  1. Get reorganized.

Many great achievers still have time for getting enough exercise. Therefore for anyone not getting enough exercise, the person should get reorganized. Getting reorganized will help the individual set his or her priorities right. It is not wisdom to “save” 30 minutes per day and later in life spend weeks or months in the hospital bed.

Always bear in mind that it is necessary to take care of your body as you have no other place to live in. Also, always bear in mind that it is not wisdom to wake up to a responsibility after that damages have been caused.

  1. Do Not Delegate any Activity That Provides Opportunity For Exercise.

When you are on the lookout for opportunity to exercise and also willing to exploit the opportunities, you will never delegate any opportunity to exercise.

For example, you will not ask someone to go get you a cup of water after you have been sitting for a while. That should be seen as an opportunity for activity.

  1. Appreciate the Fact That Your health is Your Most Important Wealth.

So many people acclaim the truth that health is wealth, but that unfortunately is only theory. Many people will not hesitate to invest in a project that they believe in. But not many people will invest when it come to their health. This shows that they do not truly believe in their health being their most valuable wealth.

Anyone who believes in health being his wealth will invest in it in terms of time, money, knowledge and other resources. Under such circumstances, enough time will be made available for getting enough exercise.

Is your health your number one wealth? If you think it is, when was it you invested last in it? In the light of the nutrient-depleted food that we are challenged with now, can you invest in fitness equipment that helps make getting enough exercise easier, or on essential food supplement that will help you live stronger and healthier?

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Which Type of Exercise Is Best for the Brain?


Most of us know that exercises are very essential part of a healthy lifestyle. But when we talk of exercises, the fact that it has great impact on the brain is only known to a few people.  In an attempt to answer the question: Which type of exercise is best for the brain, I found this article by Gretchen Reynold, very useful.  Do go ahead to find out which  type of exercise is best for your brain.

 

Some forms of exercise may be much more effective than others at bulking up the brain, according to a remarkable new study in rats. For the first time, scientists compared head-to-head the neurological impacts of different types of exercise: running, weight training and high-intensity interval training. The surprising results suggest that going hard may not be the best option for long-term brain health.

As I have often written, exercise changes the structure and function of the brain. Studies in animals and people have shown that physical activity generally increases brain volume and can reduce the number and size of age-related holes in the brain’s white and gray matter.

Exercise also, and perhaps most resonantly, augments adult neurogenesis, which is the creation of new brain cells in an already mature brain. In studies with animals, exercise, in the form of running wheels or treadmills, has been found to double or even triple the number of new neurons that appear afterward in the animals’ hippocampus, a key area of the brain for learning and memory, compared to the brains of animals that remain sedentary. Scientists believe that exercise has similar impacts on the human hippocampus.

These past studies of exercise and neurogenesis understandably have focused on distance running. Lab rodents know how to run. But whether other forms of exercise likewise prompt increases in neurogenesis has been unknown and is an issue of increasing interest, given the growing popularity of workouts such as weight training and high-intensity intervals.

So for the new study, which was published this month in the Journal of Physiology, researchers at the University of Jyvaskyla in Finland and other institutions gathered a large group of adult male rats. The researchers injected the rats with a substance that marks new brain cells and then set groups of them to an array of different workouts, with one group remaining sedentary to serve as controls.

Some of the animals were given running wheels in their cages, allowing them to run at will. Most jogged moderately every day for several miles, although individual mileage varied.

Others began resistance training, which for rats involves climbing a wall with tiny weights attached to their tails.

Still others took up the rodent equivalent of high-intensity interval training. For this regimen, the animals were placed on little treadmills and required to sprint at a very rapid and strenuous pace for three minutes, followed by two minutes of slow skittering, with the entire sequence repeated twice more, for a total of 15 minutes of running.

These routines continued for seven weeks, after which the researchers microscopically examined brain tissue from the hippocampus of each animal.

They found very different levels of neurogenesis, depending on how each animal had exercised.

Those rats that had jogged on wheels showed robust levels of neurogenesis. Their hippocampal tissue teemed with new neurons, far more than in the brains of the sedentary animals. The greater the distance that a runner had covered during the experiment, the more new cells its brain now contained.

There were far fewer new neurons in the brains of the animals that had completed high-intensity interval training. They showed somewhat higher amounts than in the sedentary animals but far less than in the distance runners.

And the weight-training rats, although they were much stronger at the end of the experiment than they had been at the start, showed no discernible augmentation of neurogenesis. Their hippocampal tissue looked just like that of the animals that had not exercised at all.

Obviously, rats are not people. But the implications of these findings are provocative. They suggest, said Miriam Nokia, a research fellow at the University of Jyvaskyla who led the study, that “sustained aerobic exercise might be most beneficial for brain health also in humans.”

Just why distance running was so much more potent at promoting neurogenesis than the other workouts is not clear, although Dr. Nokia and her colleagues speculate that distance running stimulates the release of a particular substance in the brain known as brain-derived neurotrophic factor that is known to regulate neurogenesis. The more miles an animal runs, the more B.D.N.F. it produces.

Weight training, on the other hand, while extremely beneficial for muscular health, has previously been shown to have little effect on the body’s levels of B.D.N.F., Dr. Nokia said, which could explain why it did not contribute to increased neurogenesis in this study.

As for high-intensity interval training, its potential brain benefits may be undercut by its very intensity, Dr. Nokia said. It is, by intent, much more physiologically draining and stressful than moderate running, and “stress tends to decrease adult hippocampal neurogenesis,” she said.

These results do not mean, however, that only running and similar moderate endurance workouts strengthen the brain, Dr. Nokia said. Those activities do seem to prompt the most neurogenesis in the hippocampus. But weight training and high-intensity intervals probably lead to different types of changes elsewhere in the brain. They might, for instance, encourage the creation of additional blood vessels or new connections between brain cells or between different parts of the brain.

So if you currently weight train or exclusively work out with intense intervals, continue. But perhaps also thread in an occasional run or bike ride for the sake of your hippocampal health.

Source:well.blogs.nytimes.com

Most of us know that exercises are very essential part of a healthy lifestyle. But when we talk of exercises, Read more

20 Motivational Fitness Quotes Guaranteed To Get You Going


We all, at one point or the other, need an extra push or motivation to keep firing on with our fitness plan or any other goal for that matter. These 20 motivational fitness quotes are guaranteed to get you going no matter how it is with you.

Great achievers have formed or mastered the habit of motivating themselves regularly. You too can join the great achievers by motivating yourself regularly using these great motivational fitness quotes. One thing is certain, they will motivate you into achieving any task just as it will motivate you into doing more to keep your body fit.

The motivational fitness quotes are from Karen and I find them so inspiring that I thought it would be ok to share some of the ones that appealed most to me with you.

It may be wise to repeat them to yourself regularly or find a place you can post them for easy reference. After all, your body is worth investing on!

It is my expectation that these quotes help you get going as they have usually done to me.

 

Take care of your body, It’s the only place you have to live.

 

No, your legs aren’t that tired. Yes you can breathe.

Just keep going.

Work out because you LOVE your body. not because you hate it

 

Health is not about the weight you loose, but about the life you gain

 

 

The body achieves what the mind believes

 

It doesn’t get easier, you just get better

 

It pays off. The sweat, the time, the tears, The devotion

A one hour workout is 4% of your day.

NO EXCUSES

Try and fail but don’t fail to try.

Sweat Now

Glow Later

Do something today that your

future self will thank you for

A year from now, you’ll wish

You had started today.

Excuses don’t burn calories

Never let success get

to your head.

Never let failure get

to your heart.

You don’t get what you wish for.

You get what you work for.

You don’t have to go fast… You just have to go.

Don’t stop when

you’re tired,

stop when you’re

done.

Get fit for life.

Not just for summer.

If running is difficult, run more.

This lesson applies to anything.

When you have a sweat mustache,

You know you did good.

After reading these quotes, it is my expectation that you are good to go. Are you? During those days of not just feeling like doing anything, do remember that one or two days of no workout can result to slumping back to the old habit of no exercises. Avoid it at all cost.

I would be glad to hear from you if the quotes actually inspired you or not. If they did, the best you can do is to let it help your friends by simply sharing it with them.

Now go sweat and sweat hard!

Source: Simple beautiful life

We all, at one point or the other, need an extra push or motivation to keep firing on with our Read more