Benefits of exercise for your family
The importance of exerciseNormal everyday life can produce anger, tension, depression, fatigue, lack of energy, weight gain, and sicknesses of various kinds. A well thought out exercise program can help counteract these common problems. It starts with knowing the benefits of exercise and then overcoming the obstacles. The following are some benefits of exercise:
The importance of exercise should be emphasized no matter your age, physical limitations, or ability. The type and intensity of exercise will vary. It should be consistent and be set at a level that can be maintained. Many people start with good intentions but fall by the wayside.
Return to top of page -or- continue on. Overcoming barriersGetting into a regular pattern of exercise probably won't be convenient and may not always be fun. It is work to push through the discomfort, especially in the beginning. The struggle to get started is one thing. Other common barriers are:
Encouragement can come from within or from other family members. Some people are self motivated and will take advantage if they have the opportunity. Just knowing the benefits of exercise is a good first step. Others may respond to gentle (or not so gentle) prodding of others. Seeing the need for a healthy exercise regimen in another family member is one thing. Encouraging them to make changes may not be so easy. The excuses are many. It is easy for one to rationalize away the need or to build a list of roadblocks. There could be denial, thinking - “I am ok the way I am”. There could be a staunch sense of responsibility – “I am taking this responsibility and no one else can do it.” Assertiveness may be required to break through these issues. You may be the one that needs to fill in for them so that they have a window to break away on a regular basis. At the same time, it is important to make sure that you are not dragged under by the same responsibilities. Even if there is no one else available to help motivate, it is important to take definite personal responsibility to make healthy exercise a priority. Just losing pounds may be the motivation you need. Having a weight loss motivation still requires attention to being consistent with exercise and diet. How to get motivation is often the toughest step. Return to top of page -or- continue on. Making room for exerciseIt is one thing to say you will do something and quite another to follow through. Making room on a busy schedule is the first step. It is also easy to become lazy and not have the will power to stick to it. Seating on the couch is more appealing than having to take action to exert energy. Whether it is business or idleness, it may mean cutting back on activities that are not beneficial. It may also require getting encouragement or help from other family members to assist with family responsibilities. Don’t hesitate to ask. Knowing the importance of exercise will help family members make key changes. Return to top of page -or- continue on. Setting up a planChoosing activities that you can share with family and others is also an excellent way to build in a routine. Having others participate with you provides an automatic accountability structure and adds to the enjoyment. Exercise at home or go to a gym. Signing up for an exercise class can provide guidance and improve performance. Also getting advice from a personal trainer, for a specific time period, can also jump start your program.Strength training exercises are especially good for seniors. Each person needs to find ways to maintain the discipline within themselves. This takes setting goals that are realistic, taking time to plan, scheduling carefully, and staying with it. Running, for example, will strengthen your heart. Lifting weights will tone muscles. You may want something that makes you sweat, but is still low impact on your joints. Before starting any serious exercise regimen, consult your doctor. If the activity is physically too hard, it will be difficult to persevere. Select activities and sports that are within your ability or that you can grow into. For most people moderate exercise is enough. Also, try to pick activities that you enjoy and look forward to. Recreation instead of heavy training may meet your needs and still realize the benefits of physical exercise. Just knowing the benefits of exercise will help you be devoted to the effort. If this is new to you and you don't know how to exercise properly, there are many free exercise programs available on the internet. Here is a sampling of good free exercise programs that also include physical fitness tips:
As mentioned earlier, having activities that the whole family can enjoy is mutually encouraging. This may require setting aside some of your own desires to meet the exercise needs of other family members. The following table shows a cross-section of possible activities, some of which can be shared. The calories burned are approximate and are based on 30 minutes of exercise.
* I = Individual, F= Family oriented Return to top of page -or- continue on. Monitor progress Back off a little if necessary, but don’t stop. Sometimes the routine may seem more grueling than fun. Don't force workouts to extremes. It will make the recovery longer and create negative feelings toward the activity. Remembering the value of what you are doing is important. Motivation is easier when you keep in mind the positive rewards. For many, the connection of exercise and hypertension is enough encouragement. For others it could be stomach flattening exercises or exercises to lose weight quickly. Mix in rest and recovery Reevaluate often why you are exercising. Discuss it with your family and friends. Moderate exercise is enough for most of us. Another way to counteract over-extending is to plan for easy workouts during the recovery period. Vary your activities. You might run one day and walk and stretch the next. Pure rest is also good. Just sit down and read a book. Your body has a chance to recover and you will be stronger next time. Return to top of page -or- continue on. The benefits of physical exercise should not be underestimated. The following exercise quotes give a cross-section of the issues: Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato Fitness - if it came in a bottle, everybody would have a great body. ~Cher Other resources about the benefits of exercise....
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