On days seven and eight, we took a look at our will (power of choice) and the miraculous function of the brain's hypothalamus in making or breaking our wellness through our thoughts. Though it's true that we can literally turn on or off the chemical signals in our body that promote or inhibit health, no matter how much we will to think ourselves physically fit, we will never grow muscle without putting our mental actions into physical efforts. This holds true for all areas of our health -- water, air, rest, nutrition, temperance, et cetera. Today, it's time to start thinking more heavily about another key component to our wellness routine. Join us now for DAY NINE • Exercise, and not just any exercise, but physical exercise .
What constitutes "physical exercise" exactly? Physical exercise is defined as "any bodily activity that enhances or maintains physical fitness and overall health and wellness." While mental exercises, like learning to think positively and retraining our brain to think truly good thoughts, are important to your health, physical exercise is crucial to optimal health. As we noted in Day One's lesson on Water and the importance of moving that water throughout the body through motion, and Day Two's lesson on fresh air and its impact on whole body health, exercise is the only way to ensure that our body is adequately utilizing the components of health we provide it. And no matter your current fitness level, you can implement strategies for improvement, even if they are small at first.
One of our favorite ways to introduce exercise to individuals who have either never really formed the habit, or for those who have been unable to maintain their routine and have fallen off the proverbial "wagon," is the simple act of walking. Walking not only pushes water through the body (see Day One) effectively helping import nutrients and wash away toxins, but it also moves oxygen to each and every cell, including those in the brain. Exercise (physical movement) in effect, is critical for optimal health... and most of us do not get enough. Thirty minutes of walking alone has tremendous health benefits, is easily accomplished by most at some point throughout the day (if made a priority), and does not take much more than a pair of good walking shoes (with a pair of "ice cleats' in the winter for outdoor use).
A very close second to walking, as an introductory routine, is that of the Seven Minute Workout. This simple routine can be easily adapted to suit most individual fitness levels and skill types via moderation (or when necessary, exchanged of) of the suggested exercises. The Seven Minute Workout is known as a HIIT (high intensity interval training) routine, and as such it is one of the most effective routines for increasing health and vitality with minimal time required and virtually no equipment necessary. If you'd like to check out this short routine, there are a myriad of smart phone apps available, or you can view a preview here. If you'd like to know more ways to adapt this routine to fit your personal needs or restrictions, please feel free to give us a call and we'll be happy to provide recommendations wherever we are able.
Most people say to themselves, "I don't have time to exercise" and while it does take a certain amount of commitment and time to implement any wellness routine, exercise is not one that you have to skip. A thirty minute walk, and seven minutes of strength building can boost your health significantly, and in a relatively short amount of time. For those who have concerns about limited mobility or other health issues, there are options for you. We'd like to recommend you check out this video for ideas. (As always, use your best judgement, and if in doubt talk to your doctor, especially if you are under current care for any medical condition.)
For those of you who are already on the walking routine and wish to pick up the intensity of your workout, we recommend a set of home weights for basic strengthening exercises. This does not entail spending an hour or two of your time to pump iron. We advocate (and personally use) a short 15 minute workout, whether in the local gym or in the home to build and maintain peak fitness. In combination with a steady cardiovascular routine, proper nutrition, and stretching for mobility (which we will discuss later), you will be in line for a better, healthier and happier you in no time!
We challenge you to implement one or more of the strategies above if you have not thought about, or are just now implementing your wellness exercise routine. You're doing great so far, and with each additional step you'll be that much closer to your ultimate goals!
To find out more about how to implement a 15-minute workout with home weights, give us a call at The Great Escape Massage & Wellness Center LLC in Chadron (308) 432.4558.
NOTICE: The information provided herein is meant for educational purposes only. We accept no liability for your use of the information provided. As always, use your best judgment and if in doubt, please consult your healthcare provider to determine the best course of action for your particular situation.