Body Image: Exercise for Life!
Guest Blog by Lisa Marsal
Exercise makes you feel better about yourself regardless of the end result. Regular exercise reduces stress, the risk of heart disease, and other health issues. Even if exercise has made no immediate difference, we believe that we look better after working out, and that is always a good thing.
Even the smallest amount of exercise gives us those sought after positive benefits, and research has found that people who exercised at least three times per week had better body images than those who did not exercise at all.
As human beings, we are born to move and moving makes us feel good. When we move, oxygen circulates to the brain which immediately makes us feel better about ourselves.
For a well-rounded exercise regime, we need to incorporate three types of exercise.
- Aerobic
- Strength building
- Stretching
Aerobic exercise is where you exercise vigorously and raise your heart rate. These exercises get you breathing harder and your heart beating faster. Adults aged 18-65 should aim for aerobic exercise intensity of approximately 25 minutes at least three times per week. These forms of exercise can include running, cycling, fast paced walking, swimming, dancing, or aerobics classes.
Strength training is about weights, building muscle mass, and increasing metabolism. They should be incorporated 2 or 3 times a week for 20 minutes. These exercises can be any type of workout that encompasses weights or Pilates reformer classes where you are working against resistance. Strength training helps us to complete everyday tasks easier and targets the abdominal (core) muscles. It will also help us in later life to stand straighter reducing the risk of bone density and muscle mass.
Stretching is vital to everyday life. The more you stretch, the more your mobility, coordination, and flexibility increase. Stretching also helps relieve tension and prevents strain on our muscles and joints. It is important to only stretch when you are warmed up however as injury can result from stretching the body when it is cold. After a strength building or aerobic workout is the optimal time to stretch. Pilates mat classes are also an excellent stretch workout as is yoga. Stretching after a warm bath or shower is the ideal time to stretch if you are short on time as the muscles are still warm and supple.
Wellness Plan:
For maximum health and wellness try the following:
- Aim for healthy eating habits. To succeed in an overall plan for wellness, it is wise to choose healthy foods and make positive lifestyle changes.
- Make every day physical. Get up and dance, garden, jog or take the dog for a walk. Try to stay with it for 10 minutes at a time and aim for 30 minutes in total. Not only will you burn calories but you will increase your metabolism, and that’s how you will maximize the “feel good” factor.
- Key ingredients. Drink lots of water for a healthy skin and added vitality, and aim to eat whole grains, legumes, and lots of fruit and vegetables of all colors.
- Participate in activities that you enjoy and remind yourself that you deserve to have fun whether it be dancing, swimming or hiking.
- Surround yourself with people and things that make you feel good about yourself and your abilities.
- List daily at least 5 good qualities that you love about yourself and repeat them often throughout the day.
- Finally, treat your body with respect and kindness. Feed it well, exercise, rest, laugh, and listen to what it needs. Remember that your body is what is going to help you realize your dreams.
Lisa Marsalis a certified Pilates mat and reformer instructor. She is co-owner of Pilates on Hilton. Tel: 706 662 7917
