My daughter (my exercise buddy) and I like to work out with videos. We find it keeps us motivated to do an entire workout if we’ve got someone telling us what to do. Knowing it will be over after a set amount of time also helps.
Something else that keeps me working out each day is simply knowing how beneficial exercise really is. One benefit is that it helps you to look better. Case in point: I was interested in quickly losing a few inches around my midsection (contrary to popular belief, the “muffin top” look is not attractive — I know this first hand) and my thighs. I also wanted to shape up my arms, which were definitely in need of…something.
My arms are now becoming more toned, and the inches are melting away. Even more amazing, I can finally see some definition in my abs. Let’s go through the list of benefits together and see if we can’t get you inspired to begin exercising, too:
1. YOU’LL LOSE WEIGHT
For most women, this is the number one reason for beginning a workout routine. What you may not know is that if you don’t break a sweat, you probably won’t lose the weight. “Slow and steady wins the race,” but it doesn’t take off the pounds. You’ve got to get your heart rate up if you want to burn calories and melt away the fat. Walking at a good speed around your neighborhood is a good place to start, then build up to running if that’s possible for you (always check with your doctor before starting a strenuous workout routine). I recommend Billy Blanks’ Tae Bo: Fat Blasting Cardio & Total Body Fat Blaster
2. YOU CAN ACHIEVE TOTAL BODY OR SPOT TONING
If you want to change the shape of your body, you need to work out. Period. Dieting may help you lose some of the weight, but the flabby areas will still be flabby when the weight is gone. The good news is that muscles respond fairly quickly to exercise, and it’s possible to see exciting results within days. The areas most women want to see toned on their bodies are the arms, abs, glutes, and thighs. At the risk of sounding like a broken record, I recommend Tae Bo
Again, try to work in some cardio if you’re wanting to tone up. Belly fat and cellulite will be banished much faster if you are moving faster. You can work your abs as much as you want, but if you’re not burning off the fat, no one will see the evidence of your hard work.
3. YOU’LL SLEEP BETTER
You’ll fall asleep faster and sleep more soundly if you’re working your body. Don’t exercise too close to bedtime, though, or the adrenaline produced during your workout might actually keep you awake. I tend to work out later at night, sometimes around 9 or 10, but I’m a night owl, anyway. It’s also when I get the TV.
4. YOU’LL LOOK PURDY
It goes without saying that we look better when we’re toned and trim. That’s what we’re shooting for, after all (besides becoming healthier): to tone our muscles and lose weight. Plus, if you focus on exercises that strengthen your core muscles, you’ll find your posture improving. And if you’ve ever done any people watching, you know that people with good posture come across as more attractive, confident, powerful, and approachable.
5. YOU’LL EAT HEALTHIER
When you begin doing one good thing for your body, you’ll find yourself thinking twice about your other bad habits. Since I started working out, I find I just don’t want the cheesy crackers, donuts, cookies, lunch meats and other no-no’s like I once did. I’m reaching for — and actually wanting — healthy foods like veggies and fruits, whole-grain breads, low-fat cheeses, and the like. I’m also drinking more water.
6. YOU’LL HAVE A STRONGER HEART AND LUNGS
According to the National Institutes for Health, “physical inactivity is a major risk factor for heart disease that you have control over.” Like any muscle, the heart gets weaker when it’s underused and stronger with increased activity. The stronger your heart becomes, the less winded you will feel when climbing a flight of stairs, lifting a heavy package, etc. This is because the heart won’t have to beat as fast during times of exertion. After exertion, the “fit” heart will return to its resting rate much more quickly than the heart of someone who is out of shape.
And with all the deep breathing and increased oxygen intake that goes along with working out, your lungs will become stronger, too.
7. YOU’LL BE ZINGING WITH INCREASED ENERGY
Strange as it sounds, working your body can increase your energy levels over time. People who are inactive and out of shape have weaker bodies than people who stay fit and active. Being in shape — having a stronger body — will give you that extra spark to keep going through each day.
8. YOU’LL FIND YOU HAVE A BRIGHTER OUTLOOK and FEWER STRESS-RELATED SYMPTOMS
I’ve been feeling very stressed out lately, and am finding myself trying to juggle not only my daily responsibilities but also a hefty level of anxiety. Depression, anxiety’s close friend, has been hanging around, too. These two pals were almost unbearable a couple of evenings ago. In the past, I would’ve been tempted to down a couple of teaspoons of Children’s Benedryl to knock myself out for the night. This time, however, I tossed on my exercise clothes, grabbed my dumbbells, and headed for the family room for a good workout. Was the stress gone? No. Anxiety? No. The levels were down, though, and compared to how helpless I’ve been feeling lately, I felt like I’d actually accomplished something. I did feel better (and I slept good, too, after that workout — no Benedryl required).
Researchers have found that at least 30 minutes of exercise can produce the same benefits in a depressed person as taking medication would. But without the drugged, hangover feeling.
Exercise improves our moods by causing the brain to release certain chemicals. These are:
Endorphins. A neurotransmitter that reduces pain and gives you a feeling of well-being. People have even been known to experience feelings of euphoria from endorphins released during exercise.
Serotonin. Another neurotransmitter, it helps to relay information between brain cells. If serotonin levels are low, not only can your mood be adversely affected, but also appetite, memory, how you interract socially, and your ability to learn new things.
Dopamine. A neurotransmitter that is formed from the amino acid tyrosine, dopamine controls the way we experience pleasure and pain. It also has an effect on perception, movement, and emotion, and is necessary to keep the central nervous system working as it should. Imbalances of dopamine and serotonin have been found in people with schizophrenia and bipolar-related psychoses.
Adrenaline. You’ve most likely heard the term “fight or flight” in connection with the hormone adrenaline. When adrenaline is produced by the adrenal gland in our bodies, our heart rates go up, our blood vessels dilate to allow the passage of greater quantities of blood throughout our bodies, and our air passages also dilate to allow the intake of more oxygen. It’s easy to see why adrenaline is needed during a workout: When the heart is able to pump more oxygen-carrying blood to our muscles, we experience periods of greater physical endurance and ability.
9. YOU’LL GET A BOOST IN YOUR METABOLISM
Many of us talk about wanting to speed up our metabolism, but we don’t fully understand what it is. In a nutshell, it’s the body’s process of combining nutrients with oxygen, which provides energy that keeps our bodies functioning. This energy is measured in “calories.”
Normally, our bodies take glucose and turn it into energy. When the glucose runs out, the metabolism process turns to the fat stored in our bodies and turns that into energy. However, if we have too much glucose in our bodies (from overeating — and eating the wrong things, at that), the stored fat is never utilized, and the glucose is turned into even more fat. The metabolism process, then, slows down as the pounds are packed on.
If you want to boost your metabolism, eat the right things (never starve yourself) and go for the cardio workouts, which keep your metabolic rate high for several hours. Weight training is also necessary if you want a higher metabolism: The more muscle mass you have, the more calories you’ll burn — even at rest.
10. YOU’LL LOWER YOUR RISK OF DEVELOPING CERTAIN CANCERS
Recent studies have shown that vigorous exercise actually reduces the risk of getting certain cancers: ovarian, colorectal, and breast cancers, to be specific. The researchers aren’t sure why that is, but I have a feeling it has something to do with more oxygen being delivered throughout the body during exercise. Cancer thrives in an “anerobic” (oxygen-less) environment, so this may be one reason why exercise “does a body good.” Another possible reason is that obese people have a higher cancer risk than thinner people. Eating more fruits and veggies also plays a part.
For those already diagnosed with cancer, like my husband (multiple myeloma), exercise can also be highly beneficial in combatting the disease. Lonnie’s oncologist suggested he walk as often as he can, for starters.
View the American Cancer Society’s page on Food and Fitness for more information.
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