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[Leslie]

The Lifelong Benefits of Exercise

Stop procrastinating and start exercising! The benefits of physical fitness
are too great to ignore.

By Heidi Tyline King

Medically reviewed by Niya Jones, MD, MPH

Feel younger, live longer. It's no slogan - these are actual benefits of
regular exercise. People with high levels of physical fitness are at lower
risk of dying from a variety of causes, according to a recent study
published in the Journal of the American Medical Association. 

Physical Fitness: What the Benefits of Exercise Mean for You 

There's more good news. Research also shows that exercise enhances sleep,
prevents weight gain, and reduces the risk of high blood pressure, stroke,
type 2 diabetes, and even depression. 

"One study found that when breast cancer survivors engaged in exercise,
there were marked improvements in physical activity, strength, maintaining
weight, and social well-being," explains Rachel Permuth-Levine, PhD, deputy
director for the Office of Strategic and Innovative Programs at the National
Heart, Lung, and Blood Institute of the National Institutes of Health. 

"Another study looked at patients with stable heart failure and determined
that exercise relieves symptoms, improves quality of life, reduces
hospitalization, and in some cases, reduces the risk of death," adds Dr.
Permuth-Levine. She points out that exercise isn't just important for people
who are already living with health conditions: "If we can see benefits of
moderate exercise in people who are recovering from disease, we might see
even greater benefits in those of us who are generally well." 

Physical Fitness: Exercise Basics 

Physical activity doesn't have to be strenuous to produce results. Even
moderate exercise five to six times a week can lead to lasting health
benefits. 

When incorporating more physical activity into your life, remember three
simple guidelines: 

1.	Exercise at moderate intensity for at least 2 hours and 30 minutes
spread over the course of each week. 
2.	Avoid periods of inactivity; some exercise at any level of intensity
is better than none. 
3.	At least twice a week, supplement aerobic exercise (cardio) with
weight-bearing activities that strengthen all major muscle groups. 

Physical Fitness: Making Exercise a Habit 

The number one reason most people say they don't exercise is lack of time.
If you find it difficult to fit extended periods of exercise into your
schedule, keep in mind that short bouts of physical activity in 10-minute
segments will nonetheless help you achieve health benefits. Advises
Permuth-Levine, "Even in the absence of weight loss, relatively brief
periods of exercise every day reduce the risk of cardiovascular disease." 

Set realistic goals and take small steps to fit more movement into your
daily life, such as taking the stairs instead of the elevator and walking to
the grocery store instead of driving. "The key is to start gradually and be
prepared," says Permuth-Levine. "Have your shoes, pedometer, and music ready
so you don't have any excuses." 

To help you stick with your new exercise habit, vary your routine, like
swimming one day and walking the next. Get out and start a baseball or
soccer game with your kids. Even if the weather doesn't cooperate, have a
plan B - use an exercise bike in your home, scope out exercise equipment at
a nearby community center, or consider joining a health club. The trick is
to get to the point where you look at exercise like brushing your teeth and
getting enough sleep - as essential to your well-being. 

Remember that physical fitness is attainable. Even with small changes, you
can reap big rewards that will pay off for years to come. 

 

 

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fitness classes Dieting is easier if we try to lose weight little by little.

 2010

Leslie Progress 

December 23, 2009....................237.6

Starting wt January 7,2010..........000.00

Last  Weigh in ............................237.6 December 23, 2009

Current Weigh in ......................230.8  February 18,2010

Total Loss for week ..................20

Total Loss for Month ...............2.00

Total Losss for Year ................7.00 lbs 

 

Increments met ( 1 x met) ( 225.00 ) .....................(5
lbs)...................005.00

December 30 Goal wt .................................160.00

Short term goal wt .................................199.00

Lbs to short term goal .............................31.6

Lbs to Long term goal..............................70.6

Gains for Month ..................................0

waist size ...................................49

Total min exercise ...................................60

 

 

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