Exercises Create Activity, Activity equals Action, Action yields SuccessThinking about adding exercises to your daily routine? The most important step is the first step. If you have not had physical activities as part of your daily routine in some time, your best approach is to start at a comfortable level and add a little more activity as you gain in strength, flexibility, and endurance. Exercising will improve your life.A good regular exercise program will help you•Be healthier •Increase your chances of living longer •improve your self-confidence •Have less chance of becoming depressed •improve your sleep •be more productive •be more active •Have stronger muscles and bones •Help me stay at or get to a healthy weight Regular exercise will also reduce your risk of: •heart disease •high blood pressure •high blood cholesterol •a stroke Four Basic Types of ExerciseThere are four basic types of exercise: endurance, strength, balance, and flexibility. To get all of the benefits of physical activity you should do all four types of exercise. Endurance Try to build up to at least 30 minutes of activity that makes you breathe hard on most or all days of the week. You don’t have to be active for 30 minutes all at once. Ten minutes at a time is fine. If you can talk without any trouble at all, you are not working hard enough. If you can’t talk at all, it’s too hard. Strength Strength exercises build muscles. When you have strong muscles you can do more activities, have more freedom, and more choices. You become more productive. Balance Do workouts that work your balance. Try standing on one foot, then the other. If you can, don’t hold on to anything for support. There are numerous exercises that require the use of a stability ball that will work your balance. Stretch Stretching can help you be more flexible. Stretch when your muscles are warmed up. Don’t stretch so far that it hurts. Stretching will also make you more productive and allow you to do more activities. Take ActionYou can do it simply by taking that first action. Your age doesn’t matter. There are exercises that can be done safely and healthily for any age. Here is another site that outlines the benefits of fitness. Seniors, you too should be exercising regularly!Senior workouts are shown to help seniors regain muscle tone and bone mass enabling them to be more active. Check with your doctor before you begin your workout routine.Start by doing what you can, and then look for ways to do more. If you have not been active for a while, start out slowly. After several weeks or months, build up your activities—do them longer and more often. Walking is one way to add physical activity to your life. When you first start, walk 10 minutes a day on a few days during the first couple of weeks. Add more time and days. Walk a little longer. Try 15 minutes instead of 10 minutes. Then walk on more days a week. Find natural jobs that require physical activity such as gardening or chopping wood. Play games with your children or grandchildren. There are lots of things you can do and lots of resources available. Have fun and be a kid again: Exercise while playing games!PE games can be fun for any age and will keep you young and fit.Outdoor games have been a natural right of childhood for generations. They have played a vital role in child development, which children are losing today. As adults when you play this games with your children or grandchildren you greatly aid in you child's emotional development. As they get older they will also be better able to organize games themselves and with their friends. Get teens playing games. It can help their emotional and physical well-being. We don't mean playing computer games. Get them outside and active. Get them to do something physical - dance, sports, or games! Help teens fight weight loss and build self-image. You will be making life changing contribution if you do. Working OutFor adults and teenagers, workouts have a much different purpose. A great deal of exercise science has gone into understanding the impact workouts have on the human body. Adults should get at least 2 hours and 30 minutes each week of aerobic physical activity that requires moderate effort. You need to do this type of activity for at least 10 minutes at a time.Adults should also do muscle strengthening or strength training activities at least 2 days a week. Strengthening activities include push-ups, sit-ups and using light weights. More and more professional athletes are doing natural body movements using their own body weight or light weights. Most Importantly, GET INTO A ROUTINE. Pick an activity you like and one that fits into your life and schedule time that works best for you. Find a partner who will hold you accountable and will be someone you enjoy being with. There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing. If you properly take care of your body it will recover faster and you will have more endurance. Many people understand the benefits of a regular workout and do feel good after they have exercised. They simply often don't have the energy after a long days work or their bodies simply don't recover very quickly and it makes it harder to develop the routine. For those of you who compete competitively in sports you need to be more discerning in choosing workout programs. We have information on other pages regarding sport specific pages. For example, if you are involved in baseball there is information on our site about baseball specific workouts as well as finding information about specific baseball drills. For the rest of us the information we provided here is a great place to get started. ASEAOne of our health related products we educate our clients about helps with those problems and more. We have learned that there are molecules in our cells that are essential for the communication process within the cell that makes it operate at its optimum. These redox signaling molecules are invaluable to our health. Without them antioxidants don't do their job and our cells simply don't function optimally. What scientists have found is that our cells are constantly under attack, which includes these molecules. Scientists have found a way to get these molecules in a supplement so your body can readily replenish itself. These molecules could help you: • have more energy • improve your sleep • feel better • recover from exercise faster These
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