I'm glad you decided to read this page! I don't know about you but I didn't used to like exercise. I had to train myself to like it. (Actually, I am still in training mode so I won't let myself say that I don't like exercise.) I am inherently a lazy person. I could blame a lot of other people for my laziness but I'm not going to. I am where I am and it is now my responsibility to choose to change for the better or stay here. And I choose to change.
So, I exercise. Not as much as I would like to or as much I should but I make the choice to exercise. Because I want to feel great and exercise will help me get there.
What kind of exercise do I do? I like variety. It keeps me engaged and thinking. So some days I just take my dogs for a walk. Some days I run outside. I am currently running about 1-1.5 miles at a time. I want to get up to 5 miles a day consistently with an occasional 10 mile run. I have no desire to run a race but some people need that goal to keep them them going. So that is one thing you might think about. Some days I work out with a video, especially in the winter. I have tried the gym thing and I don't really like that. However, after my surgery I did hire a personal trainer and that was VERY helpful.
Recently, I have learned to like biking. I never got into it as a kid but I had one (why? I have no idea!) and one day I just got on it. I did about 8 miles on the bike trails. Now I'm up to about 13 miles when the weather is good.
Of course, don't forget to talk to your doctor before starting any kind of exercise. You may not even be able to run and that's okay. Get out there and walk or find some kind of exercise to get your heart rate up for 45-60 minutes every single day. What about swimming? If you are very unhealthy or overweight, swimming takes the stress off your knees and supports your body while you exercise. This would be a great reason to join a gym and get into a cardio swim class. Biking is great too. Just make sure you wear a helmet and are safe.
Before we jump in and discuss some specific exercises, let's answer some questions.
1.
Why Exercise?
2. Isn't all exercise the same?
3. Does it matter when we exercise?
Which is better, cardio or strength training?
Short answer: Neither.
Long answer: We need both.
--- Cardio ---
Why is getting your heart rate up (cardio workout) important? Because the latest research shows that a cardio workout keeps your brain healthy. Yes, that's right, it could keep you from getting Alzheimer's. My grandmother was walking 2 miles a day, every day well into her 90's and she was still living on her own and doing well. During the depression her father lost his job and so her mother (my great grandmother) made desserts to bring in some money. My grandmother would walk all over town and deliver the desserts. That's when she started walking. My grandfather (her husband) was a farmer and so my grandmother had a garden and they ate lots of fresh, locally grown and probably organic vegetables. Now, I will be honest with you. I also believe she had good genetics and that is important. But she is healthy well into her 90's. Her mother (my great grandmother) passed on in her mid-90's.
Even without looking at the research, it makes logical sense that exercise helps cognitive function. Look at our society. We watch LOTS of television. Did I hear that the average person watches 6-8 hours of tv a day? Is that incredible or what?! We don't have to go anyplace to meet with other people now. We can just get on the internet and read their Facebook page! And it seems like we are having a relationship with them when we really aren't.
The book that I thought was most helpful in my research on this topic was Spark: The Revolutionary New Science of Exercise and the Brain. You can look at this in my
Amazon Bookstore.
For me, cardio exercise is the number one area that I have seen the best results in my Feel Great Journey. I feel better when I eat raw food and drink water. And I know my colon is cleaner after my cleanse but I don't experience the great highs that I read about other people having. But with cardio workouts I can see significant improvement with my clarity of thinking and focus almost right away. Now, it occurs to me that the combination of the three are working together to achieve the good results and that's possible. But for me, cardio is the key.
So, why is exercise so hard? One of my theories is
television. If we put the wrong messages in our mind, we will get the fruit of those messages in our lives.
--- Strength Training ---
Where does strength training come in? I have heard that strength training is where you actually lose the weight. This may be true. However, whether or not it is true, strength training is important to mix into your workout routine because it will help keep your bones strong as you get wiser with years. Lift some light weights during your cardio workout. Get a video that is fun or challenging and when you are bored with it, get another. Find a workout buddy and exchange videos. Or, here is a money saving idea, go the public library and see what kind of workout videos you can check out for free.
Part of my Feel Great Journey includes simplifying my life by reducing the number of possessions. We will discuss more on a later page but if you want to jump ahead,
click here. The problem with strength training is that most recommended exercises require some of kind of equipment, weights, bands, balls etc. I am currently working on a list of body weight only exercises, i.e. exercises that use little or no equipment, only you and gravity. I have not found any websites yet that give specific exercises and routines in a clear, easy to read and implement format. So, in the next few weeks, I will be coming up with a list of exercises and routines. I will share this information with you here.
Okay, so, are you convinced yet? Do you need more information? Good! I want you to question everything here and decide for yourself. First stop, go to
my research links page and read some great articles. Then go out to the internet and search on 'exercise and memory loss' and see what you come up with. When you are cognitively sharp you will make better decisions when it comes to the other parts of your Feel Great Journey, which will help you feel even better. And pretty soon all your new habits will be so integrated that when you are tempted to head off your path a little bit, you will be anxious to get back on your path because you feel so bad. Isn't this great?!
Balance
Before we begin working out, there is one more 'exercise' type topic to touch on, balance. We all know by now that our balance is progressively getting worse. Many of us worry about falling. However, your balance can be improved very simply, by practicing. Yes, that's right. I have seen significant improvement lately when I have practiced balancing at the gym. Balance is something that is learned and also lost if not practiced. Kids need to learn in order to walk, run, do sports and generally get around. They are good at it because they practice. We can get better too and feel more confident on our feet.
Try spending a few minutes in the kitchen or bedroom standing on one foot next to the counter or dresser with your hand on the counter. Once you feel confident, lift one finger, then another and continue until you are balancing with one finger. Then lift that finger off for just a second. Do this every day for about 5 minutes on each foot and increase your balance time. You will be very surprised how quickly your balance comes back.
Before You Begin
Remember, consult your physician before beginning any new workout routines. See the
disclaimer page for more information.
Begin Working Out
If you are ready to start exercising, go to the
workout routines page to get some great routines or the
list of body weight exercises page with explanations of each exercise. In order to expand our exercise options, you will also find a
list of resistance band exercises. Note: These sections are in the early phases of construction. As I add routines and exercises, I will post a message on
the blog. So the best way to keep up-to-date is to subscribe to the blog.
Okay, you are doing great. You next stop is mental energy.
