EXERCISE
ABSOLUTELY NEEDED, NOT OPTIONAL!
tba Ready for use!
CONTENTS
WHY EXERCISE - HOW NECESSARY IS IT?
THE TIME TRADE-OFF
ASSURING THAT YOU DO EXERCISE!
WHEN TO EXERCISE
HOW MUCH TO EXERCISE
WILL IT VARY?
STRETCHING EXERCISES
RESOURCES
________________________________________________________
__ Mind works better, as it gets rid of stress chemicals so it functions well.
__ Create more growth and physical functionality in the brain
__ Increases learning ability (beside increasing alertness to what is going on and
what can be learned!)
__ Grows new brain cells
__ Feel better for 6-12 hours
__ Energy is better for 6-12 hours
__ Burns more calories
__ Increases body's functionality
__ Reduces cancer (better duplication of DNA, fewer mistakes)
__ Better immune system
__ Blood pressure lower
__ Reduces, helps eliminate heart disease
__ Reduces fatigue, tiredness, lack of energy
__ Reduces or eliminates diabetes
__ Significantly reduces medical costs
__ Increases average earnings significantly over those who do not exercise
enough
__ Think better, so handle life better and have fewer problems
__ Reduces physical stress effects
__ Sharper socially (feel more relaxed also)
__ Personality is better, more attractive
__ Look better, more attractive
__ Reduces reactivity and inappropriate actions
__ Stronger psychologically
__ Live longer
__ More quality in life years
If that isn't enough reason to exercise, then you're doomed to a sub-sub-sub- optimal life...
(Perhaps post this list to review and/or insert it into your Reminders Notebook.)
THE TIME TRADEOFF
30 minutes of exercise does not cost you 30 minutes (you save time through
additional productivity and through not having to overcome not feeling good and you are less susceptible to distractions that waste time!).
Increased energy for the day, plus the cumulative health effect, plus slimmer, metabolism higher creates you making better decisions, utilizing time better (because you feel better), not wasting time in distractions to lower anxiety, not partaking of so many "uppers" that hurt on the downside later - and you sleep better and more efficiently, which probably will reduce sleep time...
ASSURING THAT YOU DO EXERCISE!
Motivation - Conflicts = Net results
(minus)
Obviously, getting clear on the benefits and how much better off you will be is necessary first. And then renewing and reminding yourself of the "why"s is vital, using something like tickles to review the benefits, perhaps kept in your Reminders Notebook.
My biggest facilitator however was removing the obstacles to exercising, such as traveling, dressing up (and for women, make up). I highly, highly, highly recommend that you Make Exercise Easy.
Please, please do whatever is needed to assure that you will exercise at the right level!
WHEN TO EXERCISE
Argument for the morning
Setting aside time during your morning routine for exercise yields great benefits. People who exercise in the a.m. will find themselves much more energized throughout the day, as well as an increased metabolism.
It is important, however, to choose your morning exercise routine carefully--losing too much sleep (not getting your recommended 6-8 hours of beauty zzz's)--can actually harm you. Sleep is an important part of maintaining your healthy, high energy, calorie-burning body.
Just 15 minutes each morning can lead to a healthier, happier you! (30 minutes is better, but a later session of another 15 minutes is just fine.)
AMOUNT TO EXERCISE
30 minutes of aerobic exercise every day (minimum is 4 days/week).
Weight bearing exercise for 10 minutes, 3 times week.
Stretching (and yoga type moves also) 5-15 minutes/day
WAY TO EXERCISE
Intermittent surge training increases aerobic capacity and reduces fatigue better than sustained exercise. In other words, have periods where you go faster and then slow to rest and then go faster, alternating between the two.
EXERCISE SUMMARIES AND IMPLEMENTATIONS
Exercise - Customized Workouts At Home - Workouts customized to you and to
your equipment, with one updated monthly to keep you on track. You work out with your "personal trainer" on DVD. Excellent idea. Cites resources to use.
STRETCHING, MOVEMENT TYPE EXERCISE
Routines
The Morning Routine Of A Very Happy Woman - An example of a great set of
exercises and stretches that contribute to the well-being of one of the happiest
people I know.
My Simple Morning Routine - What I decided to do to "wake up" my body and get
some good chemicals going.
Stretching exercises
YOGA AND ITS COUSINS - WORTH IT? - A section being further developed, out
of my figuring out a way to make it work for me (lazy and easily bored) where I
combine it with other things in order to make it easy and to not get bored.
Simplified Yoga Postures - My simple list for myself for quick reference.
Stretching Exercises - Print some out so that you can see how they are done
and then insert them into your Reminders Notebook or some easily
referenceable notebook.
Sources: American Heart Association (simple, easy ones),
Basic Key Stretches - A complete reference for almost all stretches.
RELATED
Why exercise earlier?
Mood is raised (bad mood is
prevented!).
More alert all day.
Feel better all day
Why do energizing breaks
It ups your alertness, sustains your energy all day! The Vital Skill Of Energizing - Follow the
"Regular Master Routine" every 60-90 minutes.
BENEFITS
Not optional, is mandatory. Every hour sitting causes a loss of several minutes of life.
Mood upped (endorphins,
better energy)
Brain healthier, can think
better, more neuronal
pathways (can learn much
better also
Immune system enhanced
Superior way of preventing
diabetes
Stronger bones
Relieves arthritis, prevents
Less weight
Danger alert!
You Won't Do It Unless...
Exercise will not happen unless:
1. You insert it in a time slot that occurs before distractions and demands crowd it out - this is the death of most intentions and good health - follow something like The Pre-Set, Super-Committed Schedule.
2. It is convenient and easy - so that it is not difficult to arrange to get to, nor unpleasant. Read and heed:
Making Exercise Easy - Since I did this, I consistently exercise!
HIGHLY RELEVANT:
Of course, getting this in gear and then maintaining it involves the skill of change. People who don't succeed in change are just doing it the wrong way, unskillfully.
Contents/Links - Attaining The Changes You Want And Succeeding - Read the key pieces and conquer this for all time!
Contents/Links - Habits, Willpower, Discipline, Self-Control - Develop a habit the easy way - and the right way.
IT IS FOOLISH TO DO LESS THAN THIS!!! (See recommendations.)
BENEFITS
__ Live a much better, more alive life!
__ Think better, leading to better decisions
__ Reduces brain stress
__ Reduces anxieties dramatically!
__ Feel calmer in a better mood (8-12 hrs.)
__ Reduces all diseases (esp. cancer...)
__ Greater emotional strength, so you can do more of what is best for you...
__ Make more money, __ do better socially, __ live longer...and the list goes on (see below).
This produces what you truly want (supplemented by certain other areas), and you can eliminate/reduce all the pills, emotional escapes, energyless time, and just not feeling like doing much but "veg out"
"FULL EXERCISE"
At least 30 minutes/day for at least 4 days a week, plus weight lifting two days a week. Optimum is 30 minutes of aerobics per day, plus 60 minutes per week. Read below.
To be more sure that you actually do the exercises, I suggest you follow the strategies in Make Exercise Easy.
WHY EXERCISE - MORE REASONS THAN YOU KNOW NOW!
Also see the benefits box to the right. You must establish your "why"s!!!
Check off which of these you want to assure that you have:
