Denise Mackinnon, RMT
Registered Massage Therapist
Registered Massage Therapist
Helping you achieve health and wellness through massage therapy, self help and other good for you tips and ideas.
Exercise for Health
Exercise is Vital for Your Health!
I am one of the first people to admit how difficult it can be to fit exercise into a busy schedule. I never had a problem until I added a two year old into the mix, and now I just never seem to get everything done in my day!
Exercise, for many, is the easiest thing to drop from a busy schedule, but it is the most deadly. My husband sent me a cute comic the other day, and it was a doctor asking his patient “What fits your schedule better, exercising an hour a day, or being dead 24 hours a day”.
Read that again, because it is so to the point. How many of you have not exercised all week? All month? I hope that most of you will be shaking your heads “no” to this, but I know there will be a few of you who have to admit that the most exercise you have had is walking from your car to your desk. This is bad, bad, bad.
Exercise is vital to your health. Not only does it speed your metabolism, letting you eat just a little extra without packing on the pounds, but it strengthens your heart, muscles, lungs, joints, ligaments, helps with waste removal, oxygen and nutrient transfer, regulate hormone levels, improves mood, energy, and sleep.
There are three major categories to lump most exercise into – cardiovascular, strength training, and stretch.
Some forms of exercise overlap, giving you strength training while also providing cardiovascular training, for example. Lets take a quick look at each category and see how easy it can be to fit into your busy schedule.
CARDIO
Yes, I too see Olivia Newton John in her headband and lycra when I think of cardio! But don’t worry; you can do it in baggy old sweats too!
Cardiovascular exercise is basically anything that gets the heart rate up. This includes walking up stairs, dancing, vigorous lovemaking, washing floors by hand, yard work, the list is endless.
You can make almost any activity a cardio workout if you really work at it! The key is to find something every day that elevates your heart rate and makes you break out into a sweat!
Try walking up a flight of stairs a few times on your lunch break, or go for a lunchtime walk with a co-worker or friend. Wake up 20 minutes early and go for a brisk walk, or put on some tunes and dance or march in place if outside isn’t an option. March or jog in place during commercial breaks of your favorite show (or even during the show!) It doesn’t matter if it is in the morning or evening, just do it!
STRENGTH TRAINING
The visualization that comes to mind here is probably of Arnold. You don’t need to be a body builder, but you do need to strength train.
Think about it from a life or death situation. If you are not strong enough to lift your own body weight, do you think you could pull yourself out of a car before it sinks to the bottom of the lake you just drove into? I know this is silly, but the concept is important.
Many of us are so weak that we can’t even do one pushup (I’m talking boy push ups here). Gone are the days of physical labor. Few of us even chop firewood anymore!
Strong muscles help your posture, burn more calories, protect your joints, fatigue much slower, and make you look better too!
A simple routine with dumbbells done for 20 minutes twice a week can be enough to make a difference, and four times a week will have you looking like Arnold in no time!
If you are a member of a gym, get the help of a personal trainer to set up a program that is right for you.
No time to go to the gym? No problem. If you can add 10 minutes of pushups, sit-ups and squats to your day, you will be well on your way to developing some extra muscle!
You can also combine your cardio with some weight training by carrying hand weights with you as you go for a walk, and do bicep curls, or overhead raises as you walk. I have even strapped 5 lb ankle weights on as I do my chores on the weekend. There are so many ways to sneak fitness in – you just have to do it!
STRETCHING
Well, in keeping with the visual theme, the first image that comes to mind is Madonna with her feet behind her head in some crazy yoga pose. Now I love yoga, don’t get me wrong, but you don’t have to contort into a pretzel to be able to benefit from stretching.
There is so much controversy on stretching – when to do it, how to do it, if it even helps.
What I know for sure is that it is important to move your joints through their full range of motion, and if stretching is the only time you do this, then you need to do it.
I also believe you should not feel pain during a stretch, so if you do then back off a bit.
Whether you just mobilize your joints through full range, or stretch and hold certain poses until they relax is a matter of preference. The bottom line is if you like how it feels you will do it more often, so find what works for you!
You can do a stretch any time, anywhere. Stretch or mobilize your neck in the car while waiting at a red light. Mobilize your shoulders and stretch your forearms while taking a quick break at your desk. Stretch your legs and low back while watching TV.
Just try moving your body in a new way, and see how far you can go in each direction!
The bottom line is that our bodies were made to move, and we need to move them, every day, in as many different ways as you can think of. So get out there and move it!
I am one of the first people to admit how difficult it can be to fit exercise into a busy schedule. I never had a problem until I added a two year old into the mix, and now I just never seem to get everything done in my day!
Exercise, for many, is the easiest thing to drop from a busy schedule, but it is the most deadly. My husband sent me a cute comic the other day, and it was a doctor asking his patient “What fits your schedule better, exercising an hour a day, or being dead 24 hours a day”.
Read that again, because it is so to the point. How many of you have not exercised all week? All month? I hope that most of you will be shaking your heads “no” to this, but I know there will be a few of you who have to admit that the most exercise you have had is walking from your car to your desk. This is bad, bad, bad.
Exercise is vital to your health. Not only does it speed your metabolism, letting you eat just a little extra without packing on the pounds, but it strengthens your heart, muscles, lungs, joints, ligaments, helps with waste removal, oxygen and nutrient transfer, regulate hormone levels, improves mood, energy, and sleep.
There are three major categories to lump most exercise into – cardiovascular, strength training, and stretch.
Some forms of exercise overlap, giving you strength training while also providing cardiovascular training, for example. Lets take a quick look at each category and see how easy it can be to fit into your busy schedule.
CARDIO
Yes, I too see Olivia Newton John in her headband and lycra when I think of cardio! But don’t worry; you can do it in baggy old sweats too!
Cardiovascular exercise is basically anything that gets the heart rate up. This includes walking up stairs, dancing, vigorous lovemaking, washing floors by hand, yard work, the list is endless.
You can make almost any activity a cardio workout if you really work at it! The key is to find something every day that elevates your heart rate and makes you break out into a sweat!
Try walking up a flight of stairs a few times on your lunch break, or go for a lunchtime walk with a co-worker or friend. Wake up 20 minutes early and go for a brisk walk, or put on some tunes and dance or march in place if outside isn’t an option. March or jog in place during commercial breaks of your favorite show (or even during the show!) It doesn’t matter if it is in the morning or evening, just do it!
STRENGTH TRAINING
The visualization that comes to mind here is probably of Arnold. You don’t need to be a body builder, but you do need to strength train.
Think about it from a life or death situation. If you are not strong enough to lift your own body weight, do you think you could pull yourself out of a car before it sinks to the bottom of the lake you just drove into? I know this is silly, but the concept is important.
Many of us are so weak that we can’t even do one pushup (I’m talking boy push ups here). Gone are the days of physical labor. Few of us even chop firewood anymore!
Strong muscles help your posture, burn more calories, protect your joints, fatigue much slower, and make you look better too!
A simple routine with dumbbells done for 20 minutes twice a week can be enough to make a difference, and four times a week will have you looking like Arnold in no time!
If you are a member of a gym, get the help of a personal trainer to set up a program that is right for you.
No time to go to the gym? No problem. If you can add 10 minutes of pushups, sit-ups and squats to your day, you will be well on your way to developing some extra muscle!
You can also combine your cardio with some weight training by carrying hand weights with you as you go for a walk, and do bicep curls, or overhead raises as you walk. I have even strapped 5 lb ankle weights on as I do my chores on the weekend. There are so many ways to sneak fitness in – you just have to do it!
STRETCHING
Well, in keeping with the visual theme, the first image that comes to mind is Madonna with her feet behind her head in some crazy yoga pose. Now I love yoga, don’t get me wrong, but you don’t have to contort into a pretzel to be able to benefit from stretching.
There is so much controversy on stretching – when to do it, how to do it, if it even helps.
What I know for sure is that it is important to move your joints through their full range of motion, and if stretching is the only time you do this, then you need to do it.
I also believe you should not feel pain during a stretch, so if you do then back off a bit.
Whether you just mobilize your joints through full range, or stretch and hold certain poses until they relax is a matter of preference. The bottom line is if you like how it feels you will do it more often, so find what works for you!
You can do a stretch any time, anywhere. Stretch or mobilize your neck in the car while waiting at a red light. Mobilize your shoulders and stretch your forearms while taking a quick break at your desk. Stretch your legs and low back while watching TV.
Just try moving your body in a new way, and see how far you can go in each direction!
The bottom line is that our bodies were made to move, and we need to move them, every day, in as many different ways as you can think of. So get out there and move it!
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Denise Mackinnon, RMT * 2174 Wren Place * Nanaimo, B.C. * V9R 6Y8
Phone: (250) 741-1033
Email: denise@denisemackinnon.com
Phone: (250) 741-1033
Email: denise@denisemackinnon.com