" 7 invisible ways exercise improves your life"

7 invisible ways exercise improves your life
By Jessica Cassity, upwave.com
Updated 1:09 PM ET, Wed April 16, 2014

We all know exercise benefits your body, but it also benefits you in ways you can't see.  Glance around the gym, and you'll probably see lots of people who are exercising in an attempt to shed pounds, tone muscle and look better.
But numerous research studies have uncovered many other benefits to working out -- ones that aren't necessarily visible from the outside.

Here, some of the awesome ways exercise can benefit your mind, body and soul:


It zaps anxiety.
Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn't in your head.
Or, actually, it is: According to a new study from Princeton University, exercise appears to change the chemistry of the brain by causing the release of GABA, a neurotransmitter that helps quiet brain activity and minimize anxiety. The study found that people who ran regularly had a low reaction to stressful situations, even if they hadn't run in more than 24 hours.

It boosts immunity.
Regular exercise can reduce your risk of certain serious health conditions, including heart disease, diabetes and some cancers. It can also decrease your chances of developing -- and getting stuck with -- more common illnesses, such as flus and colds. (According to one recent study, colds lasted 43% longer for people who exercised once a week or less.)

upwave: Boost your immunity in 5 days
It brings on better sleep. If you're having sleep problems, skip the pills and hit the pool, track or spin studio. According to one study, people who exercised regularly for about 10 weeks reported sleeping better than they had previously.
What exactly does "better" mean? In this case, it translated to dozing off faster and having a decreased need for sleep-promoting medication.

Full article here

Exercise reflections and the desire to change

Loving and respecting oneself is not just about looking pretty.  It even isn't about being pretty.  It is about working on the inner person as well as the outer person.  How does it relate to exercise? Well, I have a set goal in mind.  It has been that struggle reveals one's character.  I admit that I have not exercised in a while.  This blog it isn't about reflections of exercise, but I admit that I need to make this blog a more traditional one.  I need to change my title and my goals as well.  This isn't a traditional blog, I know.  I would like for it to contain more traditional content.  How does this relate to character?  Like this forum, there are changes that I need to make.  I need to be more honest about myself and also, how I view exercise in general.  Exercise in general, should be about fulfilling the inner person for exercise provides many benefits internally as well as externally.  Beauty does come from within.  I realize that it is difficult to apply to oneself, but it is true.  I have become self-conscious because of how I felt about myself on the outside and the inside.  With exercise, I feel more confident, more free, and more relaxed.  Physically, I become more fit, but as a person, I do become more fit.  Now having written all of that, I think it is time for me to put it in practice.

Taking a break.

Taking a break.

Why is Exercise Important?

Why is Exercise Important?
by Armand Tecco, M.Ed
Healthdiscovery.net


If you don't exercise, your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!

Helps Prevent Diseases
Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.

Improves Stamina
When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity.

Strengthens and Tones
Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too!

Enhances Flexibility
Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help "loosen" those muscles, helping you feel more relaxed.

Controls Weight
Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. It's as simple as that.

Health discovery article

Exercise and Music-from Homework Assignment

Exercise and music
Exercise and music are what make the world go around; at least for me it does.  I feel so much better. I still have a long way to go.  My thoughts have lessened for the most part.  I am so happy and more content.  If only I have dieted and exercised before.  I realized that I want, need, and desire to lose weight, but for me and no one else.  I want to prove the naysayers wrong and myself right.  I am okay and I will continue to be okay.  Like I said (okay to paraphrase), exercise and music have made MY world go 'round.  I am so happy and no longer irritated for now.

Today's reflection 6/20/16

Exercises include lifting weights and walking qualify as exercises.  But does shopping?  I went shopping earlier this morning and I have wondered if one can burn calories by doing something as mundane as walking.  I have been on websites that may not consider pushing a cart an exercise, but I felt like I have burned a few calories today.  My weight loss has been of great importance for me. Low and slow are the ways to go.

Today's reflection

I am too worn out.  I have to prove myself right.  I can do it.  I will do it.  I have done so so far. There are things that I have to overcome like getting lazy and not getting up to exercise.  Fifteen minutes of exercise per day is a good start.  I don't want to stop.  It is in my head.  Now if I can just do it, then I know that despite the slow and steadiness, I will grow closer to my goal.

Results for 6/17/16

My results:
Calories burned: 290
Low-mid impact walking
Time is 15 minutes 1 second
The pulse is 99.

I wish I could have written more about today's results.  I had a much slower day walking.  It means that I didn't walk as fast as I did yesterday.  However, I am glad that I didn't have to worry about having pain or even cramps.  The number of calories burned surprised me.  I would not expected this many burned calories.

Results for 6/16/16

Low impact walking
High level exercise according to time
Time of 23 minutes and 22 seconds
Burned 632 calories
Pulse is 103.

I feel very good about exercise. Just doing more than sleep and moving around have been of great benefit to me. I can do it and have done it. That has made me proud. I have shown myself that with some effort, I have no need to be negative.

Results for 6/13/16

My Exercises

MINUTES

CALORIES BURNED

Walking: 2 mph (30 minutes per mile) ⊗

5

27

Create Group Copy Exercises	MINUTES	CALORIES BURNED
Daily Totals:	5	27
Your Weekly Total / Goal:	5 / 180	27 / 1040

I guess even the smallest of moves is better than none.

Reflection for today

I will not excuse my behavior this weekend.  I did not do much or any exercise.  Procrastination is and never will be an excuse.  I also will not feel like and be a failure.  However, exercise has done me some good considering I had suffered from muscle weakness and pain today.  I will continue to be active for this is what is best for me.  I am writing because I want to prove myself right, not to prove myself wrong.  I am most of all thankful for a change in mindset today.  I am and will not be afraid to fail.

Results from 6/10/16

My Exercises

MINUTES

CALORIES BURNED

walking ⊗

13

157

Create Group Copy Exercises	MINUTES	CALORIES BURNED
Daily Totals:	13	157
Your Weekly Total / Goal:	129 / 180	1906 / 1040

I have been encouraged to walk.  Exercise has done me some good.  As an OCD sufferer, it is even better.

Results for 6/9/16

My Exercises

MINUTES

CALORIES BURNED

yardwork ⊗	34	652
lunges ⊗ Sets: 2 • Reps: 20 • Weight: 3	8	50
sqashes ⊗ Sets: 3 • Reps: 15 • Weight: 3	7	39
shoulder exercises ⊗ Sets: 5 • Reps: 5 • Weight: 3	6	165

Create Group Copy Exercises	MINUTES	CALORIES BURNED
Daily Totals:	55	906
Your Weekly Total / Goal:	116 / 180	1749 / 1040

I realize that the exercises have been planned yesterday.  I am glad that I have followed the plans that I have made yesterday.  I have made many gains when it came to exercise.  It hurts, or rather burns.  That would mean that I have had burned a few calories.  I am doing okay with the exercise, but not as well with the diet plan.  I realize that I will be okay.

Today's reflection 6/8/16

I have worn my watch today.  Sadly, I have not used it.  I realize that while I did exercise, I do not know the time of my visit nor do I know how many calories I have burned.  I was in the store this morning and I should have known better, I finally brought myself a pair of lighter weights.  I promise to use the lighter weights.  I will do that next time.  I will prove myself right.

Results and reflection for 6/7/16

There is nothing like a good walk downtown.  I love walking downtown.  I love it so much that I have burned 623 calories, with the total time of 23 minutes and 2 seconds.  It was a nonstop walk. I am a fan of walking downtown, even carrying my purse out there.  Just getting a cup of coffee and a donut.  Exercise is good for the mind and for the spirit.  It was as if I felt better about myself.  I am just happy with the results.  It was a middle to high impact walk.  I just feel great today.  I was just tired, that is all.

Here are the results from Sparkpeople below:

My Exercises

MINUTES

CALORIES BURNED

Walking ⊗

23

623

Create Group Copy Exercises	MINUTES	CALORIES BURNED
Daily Totals:	23	623
Your Weekly Total / Goal:	61 / 180	843 / 1040

Crunches and reflection

I have tried to follow much of the exercise schedule.  I am ready to exercise for a more fit body, especially a flat stomach.  I wish that I had put on my watch.  However, for me, that was quite a workout.  The results are below.

My Exercises

MINUTES

CALORIES BURNED

Aerobics, general, low impact (including Walk Away The Pounds) ⊗	2	26
Crunches demo⊗ Sets: 5 • Reps: 10	5	23

Create Group Copy Exercises	MINUTES	CALORIES BURNED
Daily Totals:	7	49
Your Weekly Total / Goal:	38 / 180	220 / 1040

Results for today, 6/5/16

I finally did the exercise.  For the first time ever, I have felt so good and so motivated about exercise. I don't feel as stressed out as I once did.  I am here to write that I finally have exercise results. Results are below:

My Exercises

MINUTES

CALORIES BURNED

Strength training: Moderate resistance training with little to no rest (includes compound exercises, free weights, dumbbells, weight lifting) ⊗ Sets: 2 • Reps: 10 • Weight: 3	12	73
Pilates ⊗ Sets: 2 • Reps: 10	15	80
Crunches demo⊗ • Reps: 40	4	18

Create Group Copy Exercises	MINUTES	CALORIES BURNED
Daily Totals:	31	171
Your Weekly Total / Goal:	31 / 180	171 / 1040

Equipment: 2 3-lb. weights 
Oregon scientific watch results

Time: 4 minutes 
crunches 
Middle impact 
Calories burned: 44 
Time: 14 minutes 20 seconds 
Pilates 
Low impact 
Calories burned: 166 
Time: 11 minutes 38 seconds 
strength training (shoulders) 
Low impact 
Total calories burned: 135 
Total Time: 29 minutes 58 seconds 
Total calories burned: 345 

I can do this.

Losing weight can be hard if not scary.  I feel like wanting to prove myself wrong, or right.  I know now that I can do this.  I didn't realize that today, there are a variety of health and mental issues caused by a sedentary lifestyle.  That is why exercise is important.  I want and need to lose weight. However, it is my time to take some action.  It is time to take some serious action at that.  I have been inspired to take action.  I am on a diet plan that I promised myself that I will follow.  It will be easy to overcome things, but hopefully I will wait.  Waiting is quite hard, but that is only because I am not a patient person.  I have been feeling bad about myself, and it is because of guilt.  When if I was fit now?  How would things change?  Those are the questions that I have asked myself a few times before.  I gained a lot of weight over the years and for years I had to not only deal with that but the problems that come with a huge weight gain in such a short period of time.  I have to try even harder to lose weight and to stick to it.  It has been a struggle to have to work this hard for this many years. I realize that I have put so much pressure on myself that I have failed.  I have to realize that I should no longer be afraid to fail.  I have failed already.  I have nowhere to go but up, which entails loving and respecting myself.  I have to and I want to do this for me and me alone.  I can do this.