Of course the #1 secret to a truly healthy body is a healthy diet--a diet that has been PROVEN to REVERSE disease--and the only "diet" to date that has been scientifically PROVEN to do that is a Whole Food Plant Based Diet.
The #2 secret to a healthy body is REGULAR EXERCISE. Now, I don't mean you have to join a gym or have some kind of expensive equipment in your home to get regular exercise. All you need is a pair of decent sneakers and you are ready to start!
I was a person that never did any regular exercise until Freihofer's started their Couch to 5K Challenge about 5-6 years ago. It was a running program--I never ran a day in my life. However, I always wanted to "run", so I thought I would give this a try, and I'm so happy I did. Now, the first day we walked so many minutes and then had to jog for maybe 30 seconds, and then back to walking. Then we had to jog 60 seconds then back to walking. Well, I thought to myself, I cannot do this, I am so short of breath--until three ladies in their 70's jogged right past me laughing and talking. That was it--if these ladies in their 70's can do this, (it was not their first day jogging), then I can certainly do this. And, I did and I haven't stopped. Do I LOVE running? No. However, when I'm finished with my workout, I FEEL amazing! So, I've made running a habit--I can't think about it, I just put my jogging clothes on, lace up my sneakers and out the door I go. I can't think about it because I can make up excuses why I shouldn't go out and jog very easily--it's sprinkling outside, (skin is waterproof), I'm too tired I'll do it after work, (never happens), it's too late now, I'll be late for work, (go a shorter distance)--your mind will come up with all kinds of excuses--don't let it--JUST DO IT!
People will ask me what the BEST exercise is for them to do, and my answer is always the same--whatever you will do CONSISTENTLY. In order to reap the benefits from exercising, you must do it consistently--and I know that's the hard part. We all have so much "busyness" going on in our lives that we just can't seem to fit exercise in.
Listen to me, find the time now or pay dearly later when you are stuck in a chair because you have lower back pain, joint pain, hip pain, knee pain, muscle weakness, and the list just goes on. I see this in my own family members and I refuse to be this way.
When you exercise regularly, the BENEFITS are AMAZING:
1. WEIGHT LOSS!! This is something EVERYONE wants. But, just remember, you CANNOT out run bad eating habits.
These are just some of the benefits you will get when you exercise on a regular basis. Just walking for 30 minutes a day can give you these benefits. Of course, you want to get your heart rate up, so a leisurely stroll around the block is not going to give you the results you may be looking for. You need to walk briskly but not so fast that you are totally out of breath--you want to be able to hold a conversation with someone while walking.
Once you are able to walk 30 minutes easily, increase your distance. Studies show you will receive benefits from 30 minutes of exercise daily, BUT, 45-60 minutes just about doubles the benefits!
If you can put one foot in front of the other, you can get outside and start walking. If need be, start out slow--if you are new to exercising or are really out of shape, start with 5 minutes of walking and increase the time by 1-2 minutes daily. Before you know it, you will be walking 30 minutes a day easily!
Challenge yourself, set a goal of walking everyday for 30 days. Start out with so many minutes per day and just go up from there. Don't let your mind make up excuses for you--get your "walking clothes" ready the night before, just put them on and get out the door--the "hard" part is done.
Even better, get a walking partner to do this with you--you can hold each other accountable--knowing someone is waiting for you to get out the door will keep you on track.
The #2 secret to a healthy body is REGULAR EXERCISE. Now, I don't mean you have to join a gym or have some kind of expensive equipment in your home to get regular exercise. All you need is a pair of decent sneakers and you are ready to start!
I was a person that never did any regular exercise until Freihofer's started their Couch to 5K Challenge about 5-6 years ago. It was a running program--I never ran a day in my life. However, I always wanted to "run", so I thought I would give this a try, and I'm so happy I did. Now, the first day we walked so many minutes and then had to jog for maybe 30 seconds, and then back to walking. Then we had to jog 60 seconds then back to walking. Well, I thought to myself, I cannot do this, I am so short of breath--until three ladies in their 70's jogged right past me laughing and talking. That was it--if these ladies in their 70's can do this, (it was not their first day jogging), then I can certainly do this. And, I did and I haven't stopped. Do I LOVE running? No. However, when I'm finished with my workout, I FEEL amazing! So, I've made running a habit--I can't think about it, I just put my jogging clothes on, lace up my sneakers and out the door I go. I can't think about it because I can make up excuses why I shouldn't go out and jog very easily--it's sprinkling outside, (skin is waterproof), I'm too tired I'll do it after work, (never happens), it's too late now, I'll be late for work, (go a shorter distance)--your mind will come up with all kinds of excuses--don't let it--JUST DO IT!
People will ask me what the BEST exercise is for them to do, and my answer is always the same--whatever you will do CONSISTENTLY. In order to reap the benefits from exercising, you must do it consistently--and I know that's the hard part. We all have so much "busyness" going on in our lives that we just can't seem to fit exercise in.
Listen to me, find the time now or pay dearly later when you are stuck in a chair because you have lower back pain, joint pain, hip pain, knee pain, muscle weakness, and the list just goes on. I see this in my own family members and I refuse to be this way.
When you exercise regularly, the BENEFITS are AMAZING:
1. WEIGHT LOSS!! This is something EVERYONE wants. But, just remember, you CANNOT out run bad eating habits.
- Regular exercise increases metabolic rate which burns more calories.
- Exercise produces changes in the brain that regulates stress and anxiety
- Increases production of endorphins (feel good hormones)
- Reduces symptoms of anxiety
- Exercise helps release hormones that promote the ability of your muscles to absorb amino acids helping to reduce muscle breakdown.
- Exercise helps build bone density preventing osteoporosis.
- Studies show for people who chronically complain of persistent fatigue, regular exercise over a period of six weeks had significantly LESS fatigue.
- Lack of regular exercise is one of the primary causes of chronic disease (diet is #1)
- Regular exercise has shown to improve insulin sensitivity, cardiovascular fitness, decrease blood pressure and cholesterol levels.
- Lack of regular exercise leads to significant increases in belly fat which increases your risk of type 2 diabetes, heart disease and early death.
- Regular moderate exercise increases your body's production of natural antioxidants which protects cells from the signs of aging.
- Exercise can improve brain function and protect memory and thinking skills.
- Exercise increases your heart rate which promotes blood and oxygen to your brain.
- Stimulates production of hormones that enhances the GROWTH of brain cells.
- Exercise has been shown to cause the hippocampus, a part of the brain that's vital for memory and learning, to grow in size.
- Exercise has been shown to reduce the changes in the brain that can cause Alzheimer's disease and schizophrenia.
- Studies have shown that 150 minutes of exercise per week can promote a 65% improvement in sleep quality.
These are just some of the benefits you will get when you exercise on a regular basis. Just walking for 30 minutes a day can give you these benefits. Of course, you want to get your heart rate up, so a leisurely stroll around the block is not going to give you the results you may be looking for. You need to walk briskly but not so fast that you are totally out of breath--you want to be able to hold a conversation with someone while walking.
Once you are able to walk 30 minutes easily, increase your distance. Studies show you will receive benefits from 30 minutes of exercise daily, BUT, 45-60 minutes just about doubles the benefits!
If you can put one foot in front of the other, you can get outside and start walking. If need be, start out slow--if you are new to exercising or are really out of shape, start with 5 minutes of walking and increase the time by 1-2 minutes daily. Before you know it, you will be walking 30 minutes a day easily!
Challenge yourself, set a goal of walking everyday for 30 days. Start out with so many minutes per day and just go up from there. Don't let your mind make up excuses for you--get your "walking clothes" ready the night before, just put them on and get out the door--the "hard" part is done.
Even better, get a walking partner to do this with you--you can hold each other accountable--knowing someone is waiting for you to get out the door will keep you on track.
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