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The new year brings new goals of working out and exercising, but it can also bring on new anxieties for the same reason. For most people exercising is a concept that they know they need to do but maybe have spent a little less time on the why. If you have a little more knowledge of why exercising is so important, you may be more inspired to push harder towards your goals.
Everyone knows that exercise is “good” for them, but what does good really mean? And does it mean I have to do it every day? Or does it mean that it has to be high intensity and my loved ones will not be able to complete it? So many anxieties arise over working out and exercising when in reality we are over analyzing what it means to “exercise”.
So what is considered an appropriate amount of exercise?
According to the American Heart Association you should be aiming towards 150 minutes per week of moderate intensity exercise. Now I know what you’re thinking, and if you are someone that currently does 0 minutes of exercise that can sound like a lot! But lets break it down. That's about 30 minutes a day for 5 days out of the week.
Not the part that worries you? Is it the moderate intensity part? No biggie. What is moderate intensity anyways?
The goal of moderate intensity exercise is to raise the heart rate! So anything as simple as a quick paced walk can raise your heart rate if you’re exerting yourself enough. There are so many options to exercising that you just need to find the one that you enjoy the most. Other examples of moderate intensity exercise include:
Jogging
Dancing
Heavy cleaning
Gardening
Light bicycling
Swimming
So now you know what to do, but WHY should you do it!
We all know regular exercise helps to prevent weight gain. But did you know that regular exercise can reduce your risk for stroke, type 2 diabetes, and even lower high blood pressure? Exercise helps to strengthen the heart muscle and increase the amount of blood that is being pumped through the veins to all areas of the body. Increased blood flow to all areas of the body (ie the brain, the lungs, etc) improves performance and can help your body look and feel younger!
Exercise promotes neuron regeneration, which aids in overall brain growth factor and plasticity of the brain. This is beneficial because in late adulthood the hippocampus (the area of the brain associated with memory) shrinks, leading to memory loss. Studies show that even moderate intensity exercise can improve speed of cognition as well as concentration. In addition to increasing the size of the hippocampus, exercise has also been found to counteract age related decline in the mitochondria (or powerhouse of the cell) leading to change in health benefits at a cellular level.
Okay, so you're starting to get the picture. Exercise benefits your brain and your body, but the benefits don't stop there. Regular exercise has also been proven to improve mood, decrease risk for depression and reduce anxiety.
Physical activity stimulates chemicals in your brain associated with mood and in some studies has even been used to treat depression. Another study found that physical exercise had both short and long term effects on depression even as far as 1 year post regular exercise. So get to exercising! We're talking physical and mental benefits that last, and it's never too late to start.
There's even many options for exercises that can be completed right in your home. The key is just to start. Need help getting started for you and your loved one? Try exercising together. Even if your loved one is unsteady on their feet, have them complete the exercises sitting while you complete them standing. Just because you're sitting doesn't mean that you can't raise your heart rate. Try some seated marching using both arms and legs. After marching switch to upper body punches! How many? Start with 3 sets of 20 and increase the numbers as it gets easier. Alternate between activities or try and complete punches or marches for as long as you can. The minimum amount of time where you will see a cardiovascular benefit is 10 minutes. So when starting out, just try to exercise for 10 minutes a day. You can do it!
If you are a caregiver taking care of a loved one, it can be hard to take 10 minutes for yourself. Consider exercise a necessary investment in yourself AND your loved one because of all of the benefits. Another added benefit to regular exercise is the promotion of sleep! If you or your loved one struggles with sleeping then consider adding a regular exercise routine! Exercise strengthens circadian rhythms which assists in promoting alertness during the day and tiredness in the evening allowing for a more restful sleep for both you and your loved one.
I think you can figure out what we're trying to say, exercise is so crucial to not just your body but also your mind. Imagine if you just took one step towards getting healthier for both you and your loved ones. There are so many good reasons to begin exercising all you need to do is start!
The information you need. . . Straight Up!
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