Want a magic potion to feel good all your life, no matter your age? Exercise is it! The good, old-fashioned, sweat-inducing kind. Even at a light intensity, exercise releases endorphins (your body’s painkillers) in your body, reducing feelings of tension and anxiety. Let these exercise tips from Betty Crocker Cookbook for Women benefit your life by:
1. Making your cardiovascular and respiratory systems stronger
2. Keeping your bones and muscles strong
3. Managing your weight
4. Easing depression and managing stress and pain
5. Helping you sleep better
6. Reducing your risk of certain types of cancer
7. Preventing and managing diabetes
8. Increasing your energy
9. Better overall feeling of wellness
What kind of exercise is best for you? Probably a combination of several:
Starting and stopping: A proper warm-up allows for a gradual increase in blood flow, body temperature and heart rate. Your workout will be more efficient if you warm up properly. End your exercise session with a slower pace with smaller movements. This allows your heart rate to lower properly and your muscles to ease into a slower pace, decreasing the risk of muscle soreness and injury.
Aerobic: Continuous, rhythmic exercises, like walking briskly, jumping rope, dancing, swimming, jogging, running or cycling. Make your workout intense enough to feel like you’re working but not be so strenuous that you can’t pass the “talk test,” being able to have a conversation with someone during the activity.
Strength training: So important for women because it helps:
- Develop strong bones
- Maintain muscle
- Control body fat
- Reduce risk of injury
- Improve sense of well-being
Stretching: Stretch for a few minutes after your work-out, while your muscles are still warm. Move into each stretch with slow, controlled, pain-free motion. Once you feel mild resistance from the targeted muscle, hold that position for 15 to 30 seconds. Repeat this process for each major muscle group to ensure full body benefits.
Pilates: Developed from the techniques of Joseph Pilates, these core-strengthening exercises complement other types of exercise. Pilates stretches, strengthens and balances the body--it creates a sleek toned look, teaches good body awareness, improves posture and easy, graceful movement. Pilates also improves flexibility and agility and may help alleviate back pain because it strengthens the back muscles.
Yoga: The practice of balancing mind, body and spirit by deep breathing, stretching, strengthening and meditating, yoga postures strengthen and tone the entire body. Regular practice enhances relaxation, health and well-being. Yoga is ideally practiced under the guidance of a certified instructor.
As a life-long exerciser, I've learned these important bits of advice from my exercise experts:
- Proper muscle movements with good form are very important. Your muscles allow your body to move. (your muscles and joints will thank you later)
- Three 10-minute brisk walks or other exercise are as effective in improving fitness as a single 30-minute session.
- Drink enough liquid before, during and after your work-outs. It doesn’t matter if it’s water or sports drinks, the key is to replenish your liquid level. Take in 6 to 8 ounces of fluid every 20 minutes while exercising.
- Keep your cool. If the temperature is higher than usual or if it's more humid than you're used to, keep your work-out level at a minimum.
- Sign up for something new to rev up your excitement. Try a spinning class, Tai Chi, swimming laps or water aerobics.