Six Steps to a Healthier You - Exercise, Part 2

SIX STEPS TO A HEALTHIER YOU – EXERCISE, PART 2

Have you been exercising a little more this past week? Did you add a few more steps to your regular routine? Are you reading this and feeling a little guilty? Or do you feel good about the progress you’ve made?

Whatever your answers are to these questions, give yourself credit for reading this article and taking a step to increase or begin your exercise program. I believe that exercising is like any other good thing we should be doing. If we’ve already established the habit and are continuing, great. If we’ve established the habit in the past but have let that good habit lapse, great; because now is the exciting time to make a change, to make an improvement. If you’ve never developed an exercise program, great. Now is the time to start something new, something new and fun and fulfilling. Wherever you are, it’s just right. Let’s start there.

Now, we all know (or should know) about the value of exercise, and we all know (or can find out) about what exercises we should be doing. There are so many great online sites that give good exercise information. Here are a couple:

http://www.wishingroom.com/exercise.htm

http://www.secretsofthehealthy.com/exercisetips/


But before we can begin, even before we “check with your doctor before beginning any exercise program,” we must do something else. Even before we make the choice about what we’re going to do, when we’re going to do it; we need to decide that we’re going to do something. We’re going to make a change. We’re going to stick with it. We’re going to be true to ourselves.

Decide to make a change. Decide to make an improvement. Decide to take action. Decide to do it for you. And that brings us to the real topic of this article. It’s not “exercising” per se. We’re going to talk about wanting to exercise, and even more importantly, exercising whether you want to or not. I hope that doesn’t discourage you. I realize that the thing that will keep you exercising is the “enjoyment” of it. I also realize that exercising isn’t always fun. But with the right mind-set, there can be something about it that keeps you going. One of the things I have always said is, “I don’t always like to exercise, but I really like to have done it.” Isn’t that true? We feel better after exercising. We feel better because exercising releases endorphins into our blood stream, and endorphins decrease stress and pain, and therefore help us feel happier. We all like that. What a great reason to exercise.

And, although we know that exercising makes us happier, we still don’t always exercise. Why? I don’t know. At least I don’t know what the answer might be for you. But I do know one thing: You have to decide. And then you have to be true enough to yourself that you follow through with your decision. Easy to say; not always easy to do. I know how to lose weight: eat less, exercise more. Now I know there are other contributing factors, like what you eat and what kinds of exercises you do. But I do know how to do it. You do, too. And if we have any questions, the internet is filled with answers. You’re probably already one step ahead of me, and know what’s coming. Knowledge is only the beginning. Action is the next, absolutely essential step. What do you have to do to take action? What kind of mood do you have to be in? What helps you feel confident and hopeful that you’ll be successful? What gives you that little push to keep going no matter what? Those are all very important questions to consider. And I’m going to let you do just that, consider your answers to those questions. Then, after you’ve done that I want to give you one little suggestion, piece of advice, first step to consider. Here is it: Just do it! Make a commitment to yourself, and just do it. Don’t try to figure out why you don’t want to do it. Don’t wait until you feel a little better. Don’t make any excuse at all. Just do it. Decide what your exercise program is going to be. Decide on a program that is just for you, exercise alone, or with your spouse or kids of neighbor, or join a gym or exercise group. Get out your old exercise videos, or buy some new ones. Do whatever you want, but do something. And keep doing it.

Before you ever start, write a little note to yourself, or add an entry to your journal. “Today I’m starting a new exercise program.” Then write down your plans, depending on your age, physical condition, etc:

-walk a mile three times a week
-jog three miles every day
-take the stairs instead of the elevator
-lift weights at the gym, 2 hours
-lift weights at home, 2 minutes

You’ll know what to write down. Make it doable, easy enough that you keep on. But make it difficult enough that you stretch yourself and make improvements. Now that you’ve decided on what you’re going to do. . . . that’s right: Do it! Be true to yourself. Keep your word. Follow your plan. You deserve it.

Next week we’re going to talk about the importance of getting plenty of fresh air and sunshine. As you might expect, getting plenty of fresh air will also include more ways to get plenty of exercise, and some ways of not getting exercise, but still getting the benefits. Exercise is so important. Fresh air is so important. Sunshine is so important. You are so important. See you next week. And don’t forget your new motto: Just do it! Until next time I wish you harmony, health, and happiness.

Terry Christensen is an expert on natural care products and a natural care life style. She has written several articles on the great health benefits of getting back to basics and caring for ourselves and our families in the best, most natural way. See her website at www.beautifullynaturalskincare.com.

Six Steps to a Healthier You - Exercise

Last week we talked about the first step to a healthier you: restful sleep. This week we’re going to talk about the second step: exercise.

Ah, exercise. Some of us do it; most of us don’t. At least not as much as we should. Think of the people you know, your family, neighbors, co-workers. Would you say that most people, yourself included, don’t get enough exercise? I would say that is true in my case. When I talk to others about exercise, I ask two questions:

Do you get enough exercise?

Why?

The answer to the first question is usually “no.” The answer to the second questions varies:

-not enough time
-no one to watch the kids
-too tired
-gym membership too expensive
-no one to exercise with
-just can’t seem to get going

I believe one of the important considerations isn’t listed above. And that is, we don’t exercise because we think the little exercising we might do won’t be enough, so we don’t do anything at all. Does that sound familiar to you? Today I want to talk to you about the “little” exercising that we might be doing, or might easily start doing, that makes a bigger difference than we realize. We’re going to discuss how we can do just a little more. We’re not going to get too much out of our comfort zone. If you’re already an avid exerciser, this article probably isn’t for you. But if your exercising needs a little sprucing up from the beginning stages, read on.

Let’s begin with walking. We all walk. You need to have a good pair of comfortable walking shoes. But other than that, there’s no expense. You don’t need fancy equipment and you don’t need a gym membership. You don’t even need an exercise video. However, if the weather is inclement, and you want to try something different than your treadmill; a walking video can be a fun change.

Walking is easy. You just put one foot in front of the other. Think of the times you are already walking. These might include walking to the mailbox, walking from your car to the shopping mall, walking in the shopping mall, walking up and down the stairs, walking around your house, walking around your office or building at work. You can probably come up with more. Now think of all the ways you can add a few steps to each of those. If your mailbox is at the end of your sidewalk or driveway, walk a few steps past the mailbox, maybe even to the end of the block. I know you’ve heard this before. But it’s a great idea to park your car a little farther from the store than you usually do. When you go to the mall, walk from one end to the other before you begin your shopping.

One of the walking opportunities that I don’t take full advantage of is stairs. At home when I have something that I need to take upstairs, I place it at the bottom of the stairs. Then when there are several things to take upstairs, I make the trip. Think how many steps I could add to my walking every day if I made the trek upstairs every time I wanted to take something up there. How about you? Could that add some steps for you, too?

Speaking of adding steps, another great idea is wearing a pedometer. There’s something about keeping track that can really make a difference. If your goal is to walk a certain number of steps each day, you’re sure to add a few more steps before you go to bed if you’re keeping track. It’s an inexpensive tool that can make a big difference for you.

I know some of the businesses in the small town I live in have health incentives at work. What a great idea. During their lunch break I always see several employees walking around town. The businesses also have contests to see who can walk the most steps in a certain amount of time, or who comes closest to reaching their weight-loss goal by a certain date. If your business doesn’t do these things, suggest they do. Start your own lunch-break walking club.

I’ve given you just a few suggestions about walking. I’m sure you can think of many more ways to get more exercise by walking more. You’ll notice a difference in the way you feel. Walking is an excellent aerobic exercise. It increases the oxygen flow to all of your body. Walking also makes you feel better because you’ve set a small goal, well within your reach, and achieved it. Give yourself credit for your increased walking. Give yourself credit for every good thing you do. Think of all the things you're really great at. It’s much easier to do a little better in one area if you feel you’re already doing great in another area. Keep at it. Make it fun. Increase a little at a time. Get healthier.

We’ll talk more about exercise next week. Until then I wish you harmony, health, and happiness.

Terry Christensen is an expert in the area of natural health care, natural skin care products, and other natural products. Being healthy should not just be a goal; it should be our way of life. Step by step we can improve ourselves, attain greater health, and joy fuller lives, and share with others. Learn more at http://www.beautifullynaturalskincare.com

Six Steps to a Healthier You-Restful Sleep

Whether you want healthy, beautiful skin, healthy hair, healthy and strong muscles, or a healthy and lean body; the answer seems to be the same:

-plenty of restful sleep
-plenty of exercise
-plenty of fresh air and sunshine
-plenty of healthy, wholesome foods
-plenty of relaxation
-plenty of joyful living

I want to talk to you about the first healthy requirement: Restful Sleep. It’s important to ask yourself if you are getting enough sleep, and if you are getting it at the right time. You may be getting eight hours of sleep a night. But if you are beginning those eight hours after you have stayed too late and exhausted yourself, they still won’t bring you the necessary, restful sleep you need to be at your peak. If you stay up to the point of exhaustion; then when you finally do get to sleep, the first few hours of sleep will be when you body is unwinding and not really ready for deep sleep. We don’t often think of this, but our body requires a “warm-up” before sleep just as it requires a warm-up before exercising. Additionally, the brain rejuvenates only during sleep.
As much as possible, get into the habit of getting enough good, restful sleep by establishing a regular routine of retiring at the same time in the evening, and awakening at the same time every morning. Studies have shown that sleeping just a few hours less every night for a week can have dramatic effects on the body. For more helpful information see the article at http://www.worldimage.com/blog/archives/000034_importance_of_sleep.html.

Most people think getting adequate sleep is a good thing, but most don’t realize how important it is. Sleep is not a luxury, it is a necessity. We cannot function properly without adequate sleep. We might be healthy in every other way, exercising and eating wisely, etc. But if we’re tired all the time, those other things are less effective, less beneficial. Lack of sleep can effect how we think, how we perform, how and how quickly we react. Sufficient sleep will help you improve your memory, and decrease depression symptoms. Another excellent article can be found at http://www.nhlbi.nih.gov/health/public/sleep/starslp/parents/whysleep.htm.

As you can see, sleep is important to every aspect of our health. For healthier skin, hair, muscles, body, and attitude; go to bed early tonight. You’ll be glad you did.

Check back next week for information on the importance of exercise. I wish you harmony, health, and happiness.


Terry Christensen is an expert in the area of natural health care, natural skin care products, and other natural products. Being healthy should not just be a goal; it should be our way of life. Step by step we can improve ourselves, attain greater health, and joy fuller lives, and share with others. Learn more at http://www.beautifullynaturalskincare.com/