Exercise Tips for Beginners

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How to Make Your Exercise More Effective

Regular exercise is vital for physical and mental health, enhancing vitality, reducing stress, and preventing chronic diseases, ensuring overall well-being and longevity.

The best thing you can do for your skin, stress level, and overall health is to be physically active. Daily exercise is important to increase blood flow to your skin and to stimulate the delivery of good oxygen and nutrients to your skin tissue.You don't have to run everyday. Running every other day gives your muscles time to recover and it gives you time to gain strength in your legs. Studies show that extreme exercise (like marathon running) creates many free radicals and may actually damage the cardiovascular system. For long term cardiovascular strength, consider exercise which requires short bursts of intense energy expenditure followed by recovery periods to minimize free radical and cardiovascular damage.

Exercise need not be painful to be effective - studies show 10-minute power workouts 1-3 times a day improve cardiovascular function as well as one 30 minute intensive session. Consider mini workouts, or even simple activity adjustments like climbing (sprinting) stairs and parking at a distance to increase activity throughout the day.

When exercising outdoor, breathe in through your nose, not your mouth. The nasal passages help filter out pollen, pollution and other irritants.

Stay focused on getting in shape to be healthy, not on just getting thin. Adding 30 minutes of exercise to your daily schedule can decrease the risk of colon cancer by 15%. More exercise can reduce the risk even further.

Lift weights. The more muscle mass you have, the more calories you burn. The rule of thumb is, to lose 1 pound of fat, you must burn about 3,500 calories.

Studies show muscle mass tends to deteriorate at the rate of 8% per decade after age 40. New mouse and human studies reveal that this loss is due to inactivity, rather than to age alone, since there is no muscle mass lost in athletes, mouse or human who continue to work out into their 80's (or equivalent in mouse years!). To avoid old age weakness, evaluate your exercise regime for strength training, flexibility, balance and cardiovascular benefits and devise a plan you can use into your 80's. It's never too late to strengthen your body!

 

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