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EXERCISE AND WEIGHT MANAGEMENT

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the "disease of affluence" such as heart disease, cardiovascular disease, type 2 diabetes and obesity. It also improves mental health, helps prevent depression, helps to promote or maintain positive self-esteem, and can even augment an individual's sex appeal or body image, which is also found to be linked with higher levels of self-esteem.

The benefits of regular exercise
1.   Helps with weight loss and maintaining a healthy weight. Try brisk walking 45 minutes 5 days a week.
2.   Lowers the resting heart rate by allowing the heart to pump more blood per beat, which takes extra stress off the heart

      when you are at rest.
3.   May lower blood pressure both systolic and diastolic.
4.   Improves the function of the immune system so it can better defend you from everything from the common cold to cancer.
5.   Reduces the risk of developing coronary heart disease in addition to the lipid reducing effects.
6.   Increases insulin sensitivity of cells to reduce the risk of type 2 diabetes.
7.   Reduces the risk of developing both breast and colon cancer.
8.   May reduce the frequency and severity of migraine and tension headaches.
9.   May reduce the risk of having a stroke.

10.  Increases muscular strength and overall stamina.
11.  Improves the body’s ability to maximally uptake oxygen i.e. makes you more physically fit.
12.  Protects bone density and decreases the risk of osteoporosis.
13.  Reduces stress and anxiety improves self-esteem and confidence and lessens irritability and moodiness.
14.  Allows you to focus on goal setting and helps you to fall asleep more quickly and achieve more restful sleep.
15.  Boosts energy and improves concentration and job performance.

*Without exercise you will tend to lose muscle, which reduces your body’s ability to burn fat and maintain a healthy weight so you either “Use it or lose it.”

Types Of Exercise

What's Holding YOU BACK? (By Paige Waehner, About.com Guide)

What do you think about when you exercise? Are your thoughts positive (e.g., "Yeah Man, I feel good!") or negative (e.g., "I can't be bothered")? Noticing your thoughts is important when it comes to exercise because negative thoughts are often what stand between you and a consistent exercise program. You don't necessarily have to become a walking smile, but figuring out distorted thinking patterns can make exercising easier and, yes, even more fun.

Perfectionism - Also known as unrealistic expectations. If you berate yourself for losing only five pounds instead of ten, you may be guilty of this kind of distorted thinking. Why not give yourself credit for your successes? If you've started exercising, that alone is cause for celebration and, if you're seeing some results, that's even better. Everything you do that makes you healthier is a success. Focus on that and take some time to make sure your goal is realistic.

The Blame Game - Are you having trouble exercising because your gym is too far away? Or because the weather's bad? Blaming external factors makes it easier to avoid taking responsibility for your own choices. If you're not working out, it's up to you to figure out why you're not sticking to your program. Maybe you don't like going to a gym or maybe your workouts are too hard. Once you figure out the problem, you can take steps to rectify the situation. Explore your reasons for not exercising so you can change your approach.

I'm a Loser - Many of us equate self-worth with success. Losing weight means we're good, failing to lose weight means we're bad. If you feel like a failure all the time, it's almost inevitable that you will fail. Remember: what you look like is just one aspect of who you are. Learning to focus on who you are and not just what your body looks like takes practice. You can start by exploring your body image and learn ways to improve it.

I Have the Wrong Body - Have you ever looked at someone and wondered, "Why can't I look like that person?"  "[y]our abilities are unique (as are those of every human being)...and cannot truly be compared to others (Matt Luebbers)." We all have a certain body shape and that shape may not conform to the current definition of "perfect." Instead of tearing yourself down, boost your own ego by focusing on your strengths and on the things you love about your body.

I Hate My Hip/Buns/Belly/Thighs - If you've ever looked in the mirror and picked apart every visible flaw with the precision of a brain surgeon, take a step back from the mirror and see yourself as a whole. We all have a body part we love to hate, but remember that your body allows you to walk, run, squat, and jump. That belly that seems to attract every calorie you eat serves to protect your spine when you move, sit or stand. Your body works as a whole, so try to appreciate all you can do in a day because of your thighs, hips, and belly (regardless of how they look).

The Antidote to Negative Self-Talk- It sounds simplistic, but beating negative thinking involves noticing your thoughts and changing them to something more positive. Try this activity recommended by Daniel R. Ball, in his article, "Cognitive Strategies:" Carry around a pocketful of paper clips. Every time you have a negative thought about yourself, hook the paper clips together in a chain. As Mr. Ball states, "often clients become motivated to change because they are surprised at the length of the chain at the end of the day." At first, just noticing the negative thoughts may be difficult, they happen so fast. But, as you practice, you'll be able to feel them coming on and stop them before they take hold. Instead of thinking, "I'll never finish this workout," try, "All I have to do is try my best." You can even take out your paperclip chain and take one away for every good thought you have...at least until your office manager sends out an email asking who stole all the paperclips.
 

​ We all want to look and feel better, live longer and be a whole lot healthier. Well here is your chance to fulfill that dream and remember to include strength training, flexibility training and cardiovascular activities.​

 

What Is BMI (Body Mass Index)?

BMI (body mass index) is a tool used to measure weight  relative to height. While BMI does not measure body fat​ directly, it has been shown to correlate to measures of ​ body fat and is considered an accurate alternative for body​ fat measurement.

 

With a simple test you can calculate your own BMI. Those with a BMI below 18.5 are considered underweight.​ Those with a BMI between 18.5 and 24.9 are considered normal weight.​ Those with a BMI between 25.0 and 29.9 are considered overweight​. Those with a BMI of 30.0 and above are considered obese. In addition to BMI, those who have a waist size of more than 40 inches for men, or 35 inches for women, have a higher ​risk for obesity-related health problems such as diabetes, ​high blood pressure, and   heart disease.

Cleanse- Wash your skin thoroughly on a daily basis to remove the dirt, debris,

pollutants, and perspiration that has accumulated. Avoid bar soaps as they

tend to dry out the skin. Consider a creamy cleanser for dry skin or a clear

cleanser for oily skin.  For normal to oily skin wash with a gentle cleanser. After

you have found a cleanser that works well with your skin type stick to it as much

as possible. If you have dry or sensitive skin, use only warm water to wash your

skin and use a mild natural cleanser every few days. Brushing your teeth before

washing your face is a good practice because toothpaste residue can irritate

sensitive facial skin. Be careful though, not to cleanse too often and remember

to wash at night before going to bed. Most women prefer the water method:

Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of

cleanser, and then rinse with cool or lukewarm water. You'll also want to take

off your makeup with a proper makeup remover.
In the morning, a splash of lukewarm water is all you need (we find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). Also be careful about over cleansing skin, see signs you are over cleansing your skin.

 

​​​​​

Exfoliate- This is a great part of any good skin care routine because the results are immediate when done properly. Most people skip this step in their weekly skincare routine. Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. Where the skin is not exfoliated on a daily or weekly basis, dead skin cells build up causing your skin to look dull and older. Some experts recommend exfoliating in the morning, since the skin repairs itself at night, when the dead skin cells can be scrubbed away.

 For best results scrub once or twice a week, rubbing in a circular motion for 30 sec. then rinse with lukewarm water. Proper exfoliation means that your foundation will smooth out more cleanly and your moisturizer will soak in more completely.

 

Moisturize- Unless you have very oily skin it is important that you moisturize every day to keep your skin hydrated and healthy. Your skin needs moisturizer all year long as both the indoor winter heat, and summer sun can be equally damaging to your skin.​


Protect- Use a natural sunscreen when possible, regardless of whether or not you plan on spending much time in the sun. Our skin needs sunlight every day but over exposure can have adverse effects. Experts recommend a natural sunscreen or a moisturizer that contains sunscreen with at least an SPF of 15, every day. The sun’s most beneficial rays occur at sunrise and sunset. The skincare experts agree that sunscreen is the most important part of any skincare regimen. 

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