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Exercise and Sound Nutrition are True Secrets for a Healthy Body!

Written on September 14, 2008

Last week I was talking to a group of women and of course the topic of discussion was weight loss. Eventually, the discussion made it's way to exercise. One of the women there looked at me and said, "You're lucky, you don't have to exercise, you just do because you're a fitness person."  I thought that perception was interesting and as I responded to her comment I realized that this would be a great topic for Happy Monday.

Before I lost my weight I knew that exercise would have to be a necessary part of my weight loss equation. I remember the first time I tried exercise, I hated it. I hated sweating, I felt awkward and it was a painful reminder of how out of shape I was. But it's interesting because I don't even remember thinking about being out of shape as much as feeling that I was too young to feel so out of breath and everything hurt. It wasn't fun. So, why oh why would I want to do it again? But I did. I did it again because people promised me that it would get easier the more consistent I was, and they were right.

Each class got easier and each day I began to feel better. The more I moved, the more I realized how important it was to exercise. Sure, the exercise helped to lose weight but it also helped in fighting fatigue, depression and low self-esteem. Exercise unfortunately is touted often only for it's weight loss benefits but the list of benefits above and beyond that is quite extensive.

As I've referred to many times before, exercise is not just for weight loss exercise benefits body, mind and spirit. People don't stop exercising because they are fit or thin, people KEEP exercising because they realize the benefits that are derived from regular activity. It is getting started that is the most difficult part, I remember that.

Now, this is just a theory of mine so hang with me for a minute. We have noticed a dramatic increase in depression in both adults as well as children, right? Increase in Type II diabetes in adults and kids as well. Looking back just 40 years ago, think about the average level of activity people got. Not as many women were working out of the home. They did their own laundry (often hanging it outside) they cleaned their own homes, walked more than drove and ate less junk food. Look at kids 40 years ago, same thing, they were far more active, played outside more, walked more, rode their bicycles more and fast food was not nearly the main staple it has become, right?

So my theory is that exercise isn't an option anymore, WE HAVE TO MOVE MORE, just based on the dramatic decrease of inactivity for in the average American. Exercise has always been around, people have always been doing it but 40 years ago, exercise was synonymous with lifestyle. It is no longer that way, people sit more, a lot more and move less, a lot less. The same for children and teens. Even if they're involved in sports, their day-to-day activity level is often spent in front the computer and their diet consists largely of fast food and hi-carb snacks.

I exercise not just because I'm a fitness professional, I started exercising first and then became a fitness professional. I know how living a healthier lifestyle changed my life, dramatically. It's unfortunate that so many that begin exercising simply for weight loss, quit shortly after they've started because they are not seeing changes quickly enough. Here's my thought on that. When you begin to exercise your body changes from the inside out. When it starts changing on the inside it starts changing out the outside then continues to make changes on the inside. If you exercise simply to achieve a weight loss goal, you will NEVER understand nor value the many other great benefits that can be derived from regular exercise, daily activity. Not "crushing" exercise, simply moving your body more.

Here are just a FEW of the reasons to begin and maintain an active lifestyle. Start slowly and build from there. Rome wasn't built in a day, my exercise program wasn't built in a year, it's an ongoing journey with new discoveries and new challenges. Never doubt the ability of your body and never limit your potential, you'll miss out on some pretty amazing benefits.

To your health my friends!

1. Longevity. People who are physically active live longer. According to a 20 year follow-up study, regular exercise reduces the risk of dying prematurely.
2. New brain cell development, improved cognition and memory. Exercise stimulates the formation of new brain cells. Researchers found that the areas of the brain that are stimulated through exercise are responsible for memory and learning. For instance, older adults who engage in regular physical activity have better performances in tests implying decision-making process, memory and problem solving.
3. Improved sexual function and better sex life. Regular exercise maintains or improves sex life. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning in both men and women. Researchers revealed that men who exercise regularly are less likely to have erectile dysfunction and impotence than are men who don't exercise.
4. Exercise is a powerful antidepressant. Study after study has shown that exercise promotes mental health and reduces symptoms of depression. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Zoloft. It may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression.
5. Cardiovascular health. Lack of physical activity is one of the major risk factors for cardiovascular diseases. Regular exercising makes your heart, like any other muscle, stronger. A stronger heart can pump more blood with less effort.
6. Cholesterol lowering effect. Exercise itself does not burn off cholesterol like it does with fat, however, exercise favorably influences blood cholesterol levels by decreasing LDL (bad) cholesterol, triglycerides and total cholesterol and increasing HDL (good) cholesterol.
7. Prevention and control of diabetes. There is strong evidence from high quality studies (e.g. Finnish Diabetes Prevention Study) that moderate physical activity combined with weight loss and balanced diet can confer a 50-60% reduction in risk of developing diabetes.
8. Blood pressure lowering. The way in which exercise can cause a reduction in blood pressure is unclear, but all forms of exercise seem to be effective in reducing blood pressure. Aerobic exercise appears to have a slightly greater effect on blood pressure in hypertensive individuals than in individuals without hypertension.
9. Reduced risk of stroke. Research data indicates that moderate and high levels of physical activity may reduce the risk of total, ischemic, and hemorrhagic strokes.
10. Muscle strength. Health studies repeatedly show that strength training increases muscle strength and mass and decreases fat tissue.
11. Bone strength. An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and may protect against osteoporosis - form of bone loss associated with aging.
12. Better night sleep. If you suffer from poor sleep, daily exercise can make the difference. The natural dip in body temperature five to six hours after exercise may help to fall asleep.