Do I really need to exercise, and if so, what should I be doing?

by Mariana Bozesan

Yes, we all need to move at least for thirty minutes of rigorous exercise every day. Humans were made to move. That’s why we have long legs and arms. In addition:

• Movement increases the intake of life sustaining oxygen into the system that our cells need to produce energy to run all the bodily functions.



• Regular exercise of any kind increases muscle mass which has the dual benefits of making sure our skin is tight as we lose weight as well as it burns calories faster than fat tissues, so the more muscles we have the faster we will actually lose weight.



• Exercise increases our bone density and reduces the risk of osteoporosis.



• As we exercise more we will enhance our flexibility, strength and endurance which will reduce our chances of injury.



• People who exercise regularly are happier. The word emotion contains the word motion. Our emotions are triggered by the way we move. When the body moves, it releases many hormones including endorphins. When we exercise we not only release toxins from your systems, but also bad thoughts.



• Exercise increases the body's metabolism, so even when we are at rest all of the body functions are working more effectively and we lose weight more rapidly than we would if we hadn’t been exercising.

There are basically four different types of exercise that we need to include in a weight loss program:

• Cardiovascular/Aerobic Training
  A healthy heart and lungs are critical for a healthy body. Aerobic exercise will lead to better blood circulation for better nutrient transport and waste removal, improved ventilation efficiency which is both another waste removal process while improving oxygen utilization, slower resting heart rate which may support a longer lasting heart, less lactic acid production and an overall feeling of fitness and vitality.



• Strength Training
  The benefit of increasing strength with regards to weight loss is that it increases the Resting Metabolic Rate (RMR) which results in using up more calories and better overall physical function. An additional benefit of strength training is especially notable in older populations (50 years and up) where it has been shown to have a profound impact on bone density, reducing the risk of osteoporosis.



• Flexibility/Mobility Training
  It is important to include a stretching regime in our exercise program as this reduces the risk of injury during other forms of exercise.



• Awareness Training
  The intention of this kind of training is to make sure we take every possible opportunity to stay consciously active and to move as much as possible. For instance, use stairs instead of the elevator; think twice about using a car and walk, jog, or bike when possible; and consider using a stair master or stationary bike while watching television.

This web site offers a series of exercise routines that you may select from that offer differing length workouts:

• One Minute Workouts


• Five minute Workouts


• Ten Minute Workouts


• 45-60 Minute Workouts

If you have been sedentary for a long time, you may need to start with just a few minutes per day. As you build strength and endurance, add to your routine.

Whichever routine you start with, it is important to remember to breath deeply while you exercise. Your body needs oxygen!!!