Towards a Healthy Lifestyle: Exercise

In the previous part I discussed diet. Now it s time to discuss the second leg of the stool that is a healthy lifestyle, something my parents' generation regarded as a dirty word not to be used in front of children, I will spell it for you EXERCISE.

Ripplemaker has also remarked that exercise can help you live longer and research shows it can be of value against cancer.

So let's plunge right in

“No Time”

“Costs too much”

“I am in too bad shape to exercise”

“I am too old”

BIG FAT RASPBERRY

You are arguing with an expert in excuses not to exercise. I managed it for nearly 15 years.

If you do not want to exercise don't exercise. Take up a form of physical activity you enjoy that gives you the benefits of exercise. This could be anything from Aerobics to Yoga and beyond (Yoga looks easy but boosts core strength and flexibility. Also after a while practitioners tend to get taller). Of course you have to consider your budget. If you are on Minimum wage then many things are out of your reach but a pair of plimsolls (sneakers to Americans) should be possible and you can always work out at home. The local community centre may have details of places running free or very cheap sports classes and there may be a local team. Exercise for the sake of exercise is boring and masochistic. Exercise for the sake of improving at a sport is usually fun

The benefits of exercise include:

A better Muscle to Fat ratio

Better appearance

A faster metabolism which means time seems to pass slower.

Lower appetite so you eat a bit less: I often find that a small snack before training lasts me till midnight or the next morning where a big meal and no training would leave me hungry again much sooner

Improved memory and concentration

Better intellectual performance.

Improved immune system: as long as you do not undereat.

Before starting any program of enhanced physical activity talk to a doctor if possible. Listen to the doctor and factor his advice into your plans

Listen to your body and see where it is weak. Do a risk evaluation exercise: if you have not exercised for thirty years plunging straight into competitive Marathon running may not be the best idea you have ever had, but jogging to the front gate and back could be a good start.

On a personal note when I took up Capoeira I had not exercised seriously for fifteen years. I considered talking to a doctor but on past experience he would have told me to take up bowling instead so I did not waste the effort of making an appointment. The first lessons were hell. It took more than two years in the art (admittedly not training regularly) before I considered myself halfway fit. Now the exercises that killed me in the first ten lessons are just warmups if that. I will always be grateful to the that instructor in Dublin for telling me to take things slowly but not easily. And it took 5 years before I found younger people were not having much less difficulty than I am. And I still ache after a class. That is a good sign

Whatever physical activity you intend to take up, take it one step at a time. How many pushups can you do? 100? 50?, 20?, 10?, none. Just aim to be able to do more in a month. Be ware also that pushups on the palms for example are easier than on the knuckles, pushups on the backs of the wrists are almost impossible, and that changing the placement of the hands makes a new exercise. But the point is not to discuss pushups, the point is that progress must be gradual or, as with dieting, the results won't last..

It may help to pair up with a friend so you both push each other to exercise

“What do you mean 'its raining' we are going SWIMMING remember, that involves W.A.T.E.R”

Even without the sarcasm having someone to talk to can make you forget the pain. I recall walking four miles with my then ten year old son and we were talking all the time. Afterwards he said he only noticed his legs were sore when we stopped talking.

Take up a firm of physical activity you enjoy, ramp up slowly and remember you are only competing against yourself. And keep going. Note your baseline fitness and review every six months to see how you are progressing.

Next Towards a Healthy Lifestyle: Mind & Spirit

Recent research has shown that exercise can reduce the risk of death from several types of cancer. For the two main killers the risk of death from Breast Cancer can be reduced by 40% and for Prostate cancer by 30%. Other cancers also respond well to exercise and the risk of a cancer coming back is reduced by the same percentage. Plus exercisers have a better outlook on life, which can only help