5 WAYS TO INCORPORATE EXERCISE INTO YOUR DAILY ROUTINE | Start exercising for 20 minutes a day

START EXERCISING EVERY DAY and NEVER STOP AGAIN. By incorporating exercise into your DAILY ROUTINE, you will never lack the time or forget to exercise. It will become as natural as brushing your teeth or taking a shower.

One of the hardest things is to start a new habit. Many people, when starting something new are very enthusiastic at the beginning and set themselves very ambitious goals – too ambitious sometimes, that it has a counter effect. Instead of becoming motivated, we become demotivated if we can’t achieve the goal or cannot stick to the habit. So instead of setting ourselves too high of a goal in the beginning, it’s a good idea to start easy. Even just doing a 10 second workout session, or taking the stairs instead of the lift can make a big difference, if applied to a lifetime. Once the habit sticks, then you can increase the intensity or frequency of your workout.

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DISCLAIMER
The materials and content contained in this video, are for general health information only and motivational purposes and are not intended to be a substitute for professional medical advice, diagnosis or treatment. All specific medical questions should be presented to your own health care provider and you should seek medical advice before starting any type of nutrition or weight loss or workout program.
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In this video we take a look at the physical and mental benefits of an exercise program.

What are the benefits of an exercise program?
In this video we are going to look at some of the major benefits, both physical and metal, that an exercise program can bring to your life. Let’s start with the physical benefits.

A. Physical benefits.

1. Cardiovascular and respiratory improvement
Over time, you end up strengthening the cardiac muscle that surrounds your heart, you also pump a greater volume of blood with each stroke, which causes a decrease in resting heart rate. You develop more red blood cells which improve your ability to bring oxygen to your muscles, and your lungs become stronger and better at supplying your body with the oxygen it needs.

2. Reduction in health risk factors
Regular exercise can reduce your risk of cardiovascular disease, developing type 2 diabetes, and metabolic syndrome. Research also shows active people have a lower risk of colon and breast cancer. Regular exercise can also increase your chances of living longer.

3. Increased metabolic rate
Metabolic rate is the rate at which your body burns calories. During exercise, you obviously burn more calories than when at rest, however, your metabolic rate at rest is enhanced even after your workout session is completed as your body uses energy to repair muscles and replenish atp storage and glycogen storage. This does depend on several factors, including the intensity of the exercise and your current fitness level.

4. Decreased risk of falls
Incorporating balance, coordination and muscle strengthening activities into your exercise program can improve your motor skills thus reducing the risk of falling.

5. Bone health improvement
Impact activities such as plyometrics and jumping, and resistance training can slow the loss of bone density that comes with age. Playing sports that involve running and jumping can be advantageous as well.

6. Weight loss and reduced obesity
Physical activity can be a key part of a complete weight management plan to avoid excessive fat gain, and to maintain a healthy weight. Regular exercise burns more calories, and increases muscle mass, both of which are key to weight loss and weight maintenance.

B. Mental Benefits

1. Increased feelings of well being
Exercising enhances the action of endorphins and enkephalins, which improve natural immunity and reduce the perception of pain. Regular Exercise can also improve mood, feelings of having more energy and overall quality of life.

2. Better sleep
Research has shown that regular exercise helps people fall asleep faster and enjoy a deeper sleep. It can also improve sleep duration, and decrease middle of the night wake ups providing a better overall sleep quality.

3. Better brain function
Regular exercise can reduce fatigue, improving alertness and concentration. Physical activity improves blood circulation, which delivers oxygen to the brain at a faster pace, which leads to sharper thinking.

4. Increased self esteem
Regular exercise can improve your body shape, increasing your confidence in your appearance, thus increasing your self esteem. Exercise also promotes a sense of accomplishment, which can increase your confidence in taking on other tasks in your life.

And that be some of the major physical and mental benefits of an exercise program.

Timestamps
0:00 Intro
0:10 Cardiovascular and respiratory improvement
0:31 Reduce risk of disease
0:49 Increase in metabolic rate
1:16 Decreased risk of falls
1:28 Bone health improvement
1:40 Weight loss and reduced obesity
1:59 Increased feelings of well being
2:15 Better sleep
2:29 Improve brain function
2:43 Increase in self esteem
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