Positive Affirmations & Positive Sayings

There are two main kinds of exercise - aerobic and anaerobic. Both kinds are necessary for total fitness. Everyone - men, women and children - should all consider the two main types of training and incorporate them into their exercise schedules on a regular basis.

Aerobic Exercise

Most everyone knows about aerobic exercise. Aerobic exercise classes were made popular more than two decades ago. This was about the time that researchers determined the importance of aerobic exercise to total body health. The term aerobic means "with oxygen" and describes exercise that generates the use of oxygen in the body. There are many types of aerobic exercises including running, biking and dancing. Many outdoor activities can be done in the warm months to help make the workout more enjoyable.

Aerobic exercise generally starts with a short warm-up period followed by the exercise itself and then a cool-down period. These warm-up and cool-down periods are necessary to help the body slowly achieve peak performance. Heart rate is used to determine the best pace for each person to use when they exercise. Consult a heart rate chart before beginning your workout and check your heart rate during exercise. A heart rate monitor can be used to help make sure that you are performing at the proper level or you can check your own heart rate by taking your pulse. The typical amount of time that is needed for peak performance is to spend 20 minutes at your target heart rate.

Anaerobic Exercise

Anaerobic exercise is a type of exercise that doesn't use extra oxygen. These types of exercises are done more slowly - you won't noticeably get out of breath. Anaerobic exercises include strength training or weight lifting. Anaerobic exercises help the body to produce more muscle. Building up muscle tissue helps us to stay healthy, especially as we age. The body needs to keep plenty of muscle tissue. You may be tempted to skip these types of exercises for fear of developing large or unsightly muscles. Controlling exercise will keep your muscles at a proper size. It is important to understand that strength training helps the body burn fat thus helping to keep a toned and physically fit body.

Strength training is important to keeping the body strong even as we age. As the body gets older it loses much of its strength, especially if muscles are allowed to atrophy through lack of use. This can leave the body weak and allows it not to function at its peak. Another important part of anaerobic exercise is muscle tone. Toning keeps the body in proper shape and thus functioning at its best.

Starting A Workout Routine

It's never too late to start a workout routine. Everyone needs to start slowly and only do what he or she can comfortably do at each workout. Be sure to combine both types of exercise into your weekly routine. Older individuals, those with existing medical problems or those who have not exercised recently should begin very gradually. There are many exercises that can be done to get you started. Try taking a walk around the block or try some simple exercises while sitting in a chair. Always get a physical exam and discuss your new workout routine with your doctor before you begin.

Exercise is essential to general health and fitness and helps you feel good. Your fitness level is a key indicator of your overall health. It's important to note that everyone should strive to maintain his or her recommended weight. Heavy people are more prone to health problems. The cornerstone of good fitness is a good exercise program. Those who are heavy should take steps to slim down.

Benefits of Exercise

• Weight Loss - Reduced weight is one of the biggest reasons people exercise. Reduced weight will not only make you feel better about yourself but also makes your body function more efficiently. Lowering your weight will make you feel better and will keep you performing at peak. Excess weight creates pressure on joints and on the back causing pain. Simply losing weight may eliminate these types of problems. Being able to move more freely will help you maintain a consistent workout schedule. You'll also like the way you look in the mirror.

• Decreased Risk of Diseases - One of the best ways to prevent the onset of disease is through physical activity. Those who are overweight or inactive may actually be increasing their risk for certain types of diseases. Specifically the risk for cardiovascular disease including stroke and heart attack, high blood pressure and diabetes are increased. Often diseases that have been apparent may diminish or go away completely once normal weight has been achieved through regular exercise. A recent study of arthritis patients found that most symptoms improved with daily exercise.

• Increased Life Expectancy - Improved fitness may increase your life expectancy. Scientists and doctors now realize the significance of exercise in the prevention of many diseases. Keeping the heart strong through regular physical activity helps stave off cardiovascular disease such as heart attack and stroke. Additionally, being more physically fit helps you recover more easily from illness or surgery.

• Emotional Benefits - There are other key benefits of fitness besides physical ones. Getting fit and reducing excess weight has a major positive influence on your life. Regular physical activity reduces stress and improves your mood. It makes you feel better about yourself and removes symptoms of depression. Regular workouts help keep your mind alert and focused. During exercise the body produces special chemicals that work to create a feeling of well-being. A good mental outlook helps you better deal with illness.

• Reduced Stress - Stress is a key issue in many diseases and reducing stress is important in obtaining full overall fitness and well being. Stress sometimes takes its toll on the body over time adding to or worsening health problems. It works to break down the immune system making the body more susceptible to illness. The good news - regular exercise actually reduces or eliminates stress. Physical activity clears the mind while improving oxygen circulation to all parts of the body. Regular exercise eliminates feelings of anxiety or depression.

There is no doubt that physical activity can improve functions of both body and mind. Regular exercise reduces illness and creates a stronger skeletal system that is increasingly important as people age. Even minimal daily exercise helps us stay physically strong and the mind stay clear. Physical activity helps keep the blood circulating properly and thus can help keep the mind sharp and alert. You'll find that once you feel more physically fit you'll have an improved outlook on life. Everyone of all ages should strive to improve his or her physical fitness. You'll certainly be glad you did.

Exercise is essential to overall health of every person regardless of age. Developing good fitness and eating habits now will help you and your family maintain a healthy lifestyle throughout your entire lives. Obesity is at an all time high with projected obesity percentages continuing to rise. Being overweight can cause many diseases including heart disease, strokes, high cholesterol, and diabetes as well as back and joint pain. Avoid the perils of obesity by eating a nutritious diet and getting regular exercise. Exercising for just a half-hour daily can greatly increase your overall physical condition.

• Babies

As parents it's up to you to take care of all of your baby's needs. Most people think this means strictly providing food, clothing and diapers but it also extends to exercise. Helping your baby exercise can improve his motor skills and can keep him physically fit - even at this early stage. Exercising at this age requires the adult to gently move baby's arms and legs using easy motions.

• Toddlers

Tots are naturally very energetic. In fact, people may have a hard time keeping up with their little ones at this stage! Now is the time to get tots in the habit of choosing physical activity for playtime. Take tots outside to the park or on nature hikes around the neighborhood. Children learn by example so set a good one by participating in regular exercise with them. Limit the amount of sugar or junk food by giving healthy fruit for snacks.

• Youth

Grade schoolers are the perfect age for learning behaviors that will stay with them as they grow. This is the time that some kids start to become overweight so teaching exercise now will help keep them toned and healthy. Involve kids in sports and let them try several activities to find a suitable one. Stress the importance of warming up and keeping toned before playing sports. On weekends plan family bike rides or short hikes. Give kids healthy snack choices and limit empty calories.

• Teenagers

The adolescent years can be difficult because kids are growing up and want to make their own choices. Ensure healthy eating by providing a nutritious breakfast and dinner. Encourage physical activity and keep them from wasting hours in front of the T.V., computer or on the phone. Supply healthy after school snacks and limit the amount of junk food or drinks consumed. Keep them interested in outdoor activities such as biking, swimming and hiking or other activities.

• Adults

Good exercise habits and nutritious eating helps keep grown-ups from becoming overweight. Obesity is at an all time high and people continue to search for a magic diet that will help them lose weight. The best way to diet is to eat healthy meals and stick to a daily exercise plan. A healthy diet is important and should include fresh fruits and vegetables. Eating a good diet and getting regular exercise each day will assure you of staying in top shape Plan balanced family meals and avoid fast food.

• Seniors

With baby boomers reaching retirement age there are more citizens over the age of 65 than ever before. If you take good care of yourself when you're younger you'll reap the benefits in old age. Staying active goes the furthest towards staying healthy than anything else. Those who maintain an active lifestyle will feel better and will live a longer life that is free from typical problems associated with aging. Older people should take walks and do other moderate exercises at least three times a week.

Looking Ahead

What you do today will help as you age. Staying fit doesn't have to take long - just make sure that you exercise several times a week to keep you healthy and physically fit. If you haven't started yet it's not too late. Begin slowly by adding a short daily exercise program into each day. Try walking or add flexibility exercises like Yoga. Remember that everyone in the family needs to exercise so plan some weekly activities that everyone can join in on. You'll enjoy many types of exercises together starting with taking simple walks and bike rides in your own community.

Following a nutritious diet plan goes a long way towards keeping you and your family healthy. Cook with fresh ingredients. Choose snacks that satisfy cravings yet are still good for you. Get young ones accustomed to eating foods that are good for them and include plenty of fresh fruits and vegetables in the diet. Also remember to provide the body with plenty of fluids and avoid caffeine. Soon the whole family will reap the benefits of an improved lifestyle.

Just as waking, eating and drinking are a daily part of my life, exercise is too.

I have a daily routine of things that are good for me such as eating healthy and getting a generous amount of sleep, and especially, exercising my body. I do these things to take care of myself and I do them because they are a part of my daily routine.

It is important to have a routine. Having a schedule brings me balance and helps my body in all its functions. Just as waking in the morning, eating breakfast, showering, brushing my teeth and getting dressed are a part of my daily routine; exercise too is a part of that routine. I establish clarity and vitality by making exercise a part of my schedule.

My digestion is aided, my self-esteem is heightened and every system in my body is improved with my routine of exercise. I am a vibrant and healthy person because of my customs and efforts. Even my mood is boosted since establishing these daily customs.

Some days I don't particularly feel like doing my daily exercises; however, I still follow through and continue my daily routine and afterward I am centered again and recharged. I do not let myself fall into bad habits of neglecting my routines that are so important to my vitality.

Today I choose to make exercise a part of my daily routine and I will make this routine a high priority. I recognize the importance of exercise as a part of my day and ensure that I respect and honor that importance.

Self-Reflection Questions:

1. Have I exercised today?
2. Have I established other healthy daily routines?
3. How has daily exercise improved my life?

Weight gain happens over time, so it is fair to expect my weight loss to require an equal amount of time and effort through my chosen lifestyle change.

I am encouraged by any progress, even if it seems slow, because I do not expect perfection overnight. I set reasonable goals for myself that I know I can achieve and this helps me make consistent progress. I am satisfied with simply moving forward.

I recognize that any long-term goals involve setbacks, and I acknowledge that sometimes I may slip into an old habit. However, I choose not let this discourage me, instead I focus on what I have achieved so far, then pick myself up and move forward, stronger than ever.

I will set myself up for success by consciously arranging my environment to facilitate my goals. I provide myself with healthy food choices. I create opportunities for exercise. And most importantly, I allow myself to eat food that is good for my body when I am hungry, so that I am strong, healthy and energized.

Through this process, I will be my own best friend and I will continue to encourage myself each step along the way. And when I succeed, I will reward myself and take pride in my success, just as any dear friend would.

Self-Reflection Questions:

1. Are the weight loss goals I have set for myself reasonable?
2. How can I set myself up for success?
3. Do I treat myself with the patience and understanding that I would show toward a friend?