Exercise can be demanding — not only to the body, but to the mind, as well. The best exercise programs pay off both physically and emotionally.
Fortunately, there are ways to make exercise easier and more
effective for you.
Love what you do
Pick exercise activities that bring you joy and pleasure, as well as beneficial body movements. Whether it’s team sports such as softball, basketball and volleyball, or individual activities such as tennis, karate or swimming, find the activities that appeal to you. It is easier to stick with an exercise plan that is fun and has you looking forward to every session.
The human body is made to move. You must select an activity that will increase your heart rate, make a commitment to start and get moving. As your body reshapes itself, organs start to function better and the mind clears up. You will love the results you get as the days go by.
Listen to your body
Exercise plans for adults should serve the individual’s needs, and it’s also important to listen to your body to pace yourself. A plan published in a book may not be the right one for you, as your needs are unique: your current physical condition and lifestyle situations must be considered. Listen to the body’s signals for messages such as, “Take a break,” “Increase intensity,” or “You can do more.”
Be mindful of each exercise session. Being mindful means paying attention to how your body feels, noticing details such as breathing habits, perspiration and clarity of thought.
Rejuvenate your body through movement. Expect pleasure, not exhaustion or depletion, from movement. Mindful exercise is a constant reminder that what you are doing is good for your body, and is not punishment.
Eat for renewal
Renewal through exercise requires sufficient amounts of the right nutrients to meet the body’s demands.
Drinking plenty of water is crucial for hydration. Think of the body’s water system as the river that sends nutrients in and takes the waste out. A strong internal river of water is necessary to fuel and clean up before, during and after exercise.
Vitamins and minerals play key roles in making exercise easier, too. Essential vitamins are those that the body cannot make for itself and must be obtained from outside sources. For example, vitamin C is a powerful antioxidant that must be obtained from diet or supplements. Playing a key role in the repair and regeneration of tissues, vitamin C is needed every day to protect cells from oxidative stress. A sufficient vitamin C intake supports healthy immune system function and makes exercise easier.
Let it go
The American culture seems to create stress every day. Work, family responsibilities, the evening news and electronics all contribute to this. Is all that stress just a necessary part of life?
Healthcare providers tell us to reduce stress, with exercise being a key way to accomplish just that. My suggested secret is, “Let it go.” Do what you can and release what you cannot. I would love to donate time to every good cause, but I put more value toward staying healthy so that I can spend time with my family. We compromise and have some quality family time for good causes, such as the upcoming Relay for Life. Walking together for this great cause really makes exercise easy.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health and YMCA yoga instructor in Plant City. Contact her at JenniferClosshey@gmail.com.