Let’s face it, we all have heard that exercise is good for us. Many people have experienced the benefits of it day after day. In case you need a little more convincing, here is a list of benefits. Disclaimer: I did not check the research behind every single one of these, but in my 20 years in the fitness and wellness industry, my clients have verified these to be true through their own experiences.
50 Benefits of Exercise
Reduces stress
Makes you feel happier
Improves learning abilities
Builds self-esteem
Lifts your mood
Keeps your brain fit (increases neuroplasticity)
Sharpens memory
Boosts mental health
Boosts your immune system
Has anti-aging effects
Improves sleep
Keeps your body fit and able
Helps prevent strokes
Improves body image
Alleviates anxiety
Improves joint function
Improves muscular strength
Helps control addictions
Boosts productivity
Boosts creative thinking
Gives you confidence
Helps you keep focused in life
Strengthens your bones
Improves eating habits
Prevents colds
Increases longevity
Strengthens the heart
Lowers risk of certain cancers
Improves posture
Improves appetite
Improves cholesterol levels
Lowers high blood pressure
Fights dementia
Eases back pain
Lowers risk of diabetes
Decreases osteoporosis risk
Prevents muscle loss
Increases energy and endurance
Increases sports performance
Increases pain resistance
Reduces feelings of depression
Improves balance and coordination
Improves oxygen supply to cells
Improves concentration
Helps with self-control
Lessens fatigue
Increases sex drive and satisfaction
Improves quality of life
Prevents falls that may end in fractures
Provides an opportunity to bond with your friends and family
And the list goes on…..
Assuming that you are convinced to make exercise a priority after reading that list, let’s look at some simple steps for creating a plan and putting it into action. This is a good idea for everyone to do periodically, even those who exercise regularly already. Shaking up your routine will help your body respond to new stimuli that you place on it so that you can keep seeing positive results.
Steps for Creating Your Exercise Routine
1. Sit down with a pen and piece of paper and write down all the forms of exercise that you enjoy. Also write down what you do not enjoy. Write down which forms of exercise you have never done but are curious about trying.
2. STOP-START-CONTINUE: Pick one form of exercise that you would like to start doing. Pick one habit that you will stop doing so that you have the time/space/energy to do this new form of exercise. Pick one thing that is going well that you will continue doing, whether it is a form of exercise or a general self-care practice.
>>The number one reason that people don’t exercise or practice self-care is lack of time. The stop, start, continue framework is effective in helping us affirm what we are doing well, and evaluate what we need to remove in our life so that we can integrate practices that will benefits our well-being. <<
3. Look at your schedule and determine when you will exercise. I recommend that you find every single pocket of 15 minutes. You do not need an hour for your workouts. I always say 10-20 minutes is certainly better than none, right? Determine which of these pockets would work best considering factors such as where you will be, how sweaty you may get, what equipment you need to access, and the weather.
4. Activate your support systems. This includes your friends, family, co-workers, professional coaches, personal trainers, and guided programs/classes. Share your plan so that others can support you in making it possible and hold you accountable.
5. Put your plan into action.
6. Reflect on how you feel each day by making a mental note or even better yet, journaling. This will help keep you going, especially on the days where you just don’t feel like exercising, and you certainly will have those days.
7. Regularly (ie. monthly) determine what to STOP, START and CONTINUE doing.
There you go! Are you ready to make a move? I know you can do it.
If you are ready for action and would like support, that’s what I’m here for. I specialize in corrective exercise and in coaching people, especially moms, in creating a wellness vision and moving forward with effective goals that help people feel their best every day. Please reach out to me, and let’s get started together.
For a deeper look at what self-care is and why it’s so crucial, get access to my free presentation “What is Self-Care, and Why Does My Life Depend on It?”
Wait…One More Thing!
If you are a fan of quick, effective workouts, like I am, join me in this 20 minute workout where we use a foam roller to do strength training, with a small hit of cardio and myofascial release. You deserve the time it takes to exercise and reap the rewards.
