Stay fit for your health and wealth.

Exercise can enhance productivity, productivity can enhance finances:

Need an extra reason to hit the gym this week? Beyond helping you stay healthy and feel good about yourself, exercise can improve your productivity and your finances.

Physical activity has been associated with long term benefits, including:

•Preventing chronic conditions such as heart disease, Type 2 diabetes and cancer.
•Improving strength and balance so we can stay more independent as we age.
•Promoting children’s healthy growth and development

Now a growing body of evidence suggests regular exercise also:
•makes it easier to concentrate
•Sharpens our memories
•Help us learn faster
•Lets us stay focused longer
•Boosts our creativity
•Reduce our stress
•Makes us happier

Each of those cognitive and mental health benefits, in turn, can contribute to our productivity at work. More productive employees are often rewarded with promotions, salary increases and bonuses. More productive business owners may win more clients and grow their company faster. Earning more means we can save and invest more to grow our wealth, and plan with confidence for a financially secure future

Understand the benefits but pressed for time?

If you don’t want to go all out for 60 seconds, work these four simple exercises into your day:

•Bicep curl:Hold two heavy books and lift your arms slowly with your elbows close to your sides repeat 15 to 20 times

•Tricep desk dip:Stand facing away from a well-secured desk or table with your palms on the edge, lower your body until your elbows are at 90 degrees and then push back up slowly until your arms are straight again repeat 12 to 15 times.

•wall sit:Lean against a wall with your knees at 90 degrees and hold for up to 60 seconds

•Seated leg raise:Raise one or both legs (for added challenge, loop a purse or briefcase over your ankles) and hold for 5 to10 seconds repeat 12 to15 times
Even small changes to incorporate exercise into your routine can have a positive impact on your health and your wealth.

Kids and Exercise.

            KIDS HEALTH:

When most adults think about exercise, they imagine working out in the gym, running on a treadmill, or lifting weights.

But for kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, during recess, at dance class or soccer practice, while riding bikes, or when playing tag.

The Many Benefits of Exercise:

Everyone can benefit from regular exercise. Active kids will have:

• Stronger muscles and bones

• Leaner body

• Less risk of becoming overweight

• A lower chance of getting type 2 diabetes

• Lower blood pressure and blood cholesterol        level

• A better outlook on life

Besides enjoying the health benefits of regular exercise, fit kids sleep better. They're also better able to handle physical and emotional challenges from running to catch a bus to studying for a test.

•Aerobic exercise can be fun for both adults and kids. Aerobic activities include:

•Basketball
•bicycling
•ice skating
•inline skating
•Soccer
•Swimming
•tennis
•walking
•jogging
•running

Raising Fit Kids:
Combining regular physical activity with a healthy diet is the key to a healthy lifestyle.
Here are some tips for raising fit kids:

•Help your kids do in a variety of age appropriate activities.

•Set a regular schedule for physical activity.

•Make being active a part of daily life, like taking the stairs instead of the elevator.

•Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.

•Be active together as a family.

•Keep it fun, so your kids will come back for more.

Main Categories of Exercise.

                  Types of Exercise:

To get you started, here are the different types of exercises, how they benefit the body and what kind of activities they entail. here’s my explanation of what i mean:

Exercise falls into 5 main categories:

Aerobic:

Aerobic exercise is the kind that makes you breathe harder and builds your fitness up. This is the type of exercise we all tend to think of when we hear the word exercise, and often it is the thought of being out of breath and sweaty that puts people off starting to exercise. It is very beneficial and even at moderate intensity will improve your health. You can get the benefits of aerobic exercise from a brisk walk or a steady cycle ride.

Strength building:

From the age of 30, you can lose up to eight per cent of your muscle strength every decade. By the time you reach 80, you have the potential to lose 40 per cent of muscle strength. Some exercise specifically helps you build muscle. We’re not talking about weight training in the gym here (although obviously that does the job too). Lots of activities including pilates, physiotherapy type exercise and other fairly low intensity activities help you build muscle. Anything that works your muscles will do, as long as you do the activity for long enough.

Balance Training:

Some exercise helps improve your balance by helping you build up core strength. This is especially helpful for people who are at risk of falls, including the elderly, but it is good for everyone. Examples of activities that help with balance include Tai Chi, dance and playing bowls.

Endurance:

You can improve your endurance by doing an activity for increasing periods of time. For example if you can only walk for 10 minutes without needing to rest you can improve your endurance by walking as far as you can several times a day, and increasing how far you go over time. The increases can be small, if you walk for 10 minutes several times a day soon you’ll find you can walk for 15 minutes, then 20 minutes 

Flexibility:

Flexibility is really important and much overlooked when you think about exercise. Staying flexible improves your quality of life, imagine not being able to look over your shoulder to reverse your car. If you sit for long periods of time each day you’ll notice that your flexibility decreases. Stretches, yoga, tai chi, pilates and lots of other exercise classes will all help improve flexibility. Flexibility training can also improve balance, which is good news for all of us as we get older.

Putting it all together,

Ideally, you should include all four types of exercise in your workouts. But that doesn't mean you have to do four separate workouts. You can combine some exercises together, like strength and balance training. For example, you could do bicep curls while standing on one leg. Some workouts, such as yoga, incorporate strength, flexibility and balance exercises.
A sample workout might include running or walking briskly for 30 minutes on a treadmill for aerobic exercise, then doing strength and balance exercises combined, and finishing by doing some static stretches."Your exercise program should include a bit of all four types of exercise.

Exercise your way to Good Mental Health.

         Exercise and Mental Health:

You already know how good exercise is for our physical health. But you might be surprised by how good exercise is for our mental health.Did you know that exercise can also help keep us mentally healthy?

People who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. 

Taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions, like depression and anxiety. For example, for mild depression, physical activity can be as effective as antidepressants or psychological treatments like cognitive behavioural therapy.

Why does exercise make us feel better, mentally?

The link between exercise and mental health is complicated. Inactivity can be both a cause and a consequence of mental illness, And while we don’t know exactly why or how exercise boosts mood, here are some possible explanations:

•Regular exercise can help you sleep better. And good sleep helps you regulate your moods.

•Exercise can distract you from negative thoughts and provide opportunities to try new experiences.

•The levels of chemicals in the brain, such as serotonin, stress hormones and endorphins, change when you exercise.

•Physical activity can be an outlet for your frustrations.

•Exercise can reduce skeletal muscle tension, which helps you feel more relaxed.

The physical benefits of exercise are also important for people with mental illness. It improves your cardiovascular health and overall physical health. This is important because people with mental health issues are at a higher risk of suffering from chronic physical conditions such as heart disease, diabetes, arthritis and asthma.

Exercising for your mental health.

If regular exercise is not already a part of your routine, you might be wondering how much you need to do to give your mental health a boost.

•Find a Reason: you’re more likely to stick with a new behaviour if it’s linked to something you really value in life. Ask yourself, “why will exercise make my life better in a meaningful way?” It might be to help you overcome depression and get your life back on track, to gain more energy for your kids or to improve your general health for a longer life.

•Start small: Just add five per cent to what you’re currently doing. If you’re stuck on the couch, just walking in your street each day is a great start.

•Make a commitment to others: you’re less likely to option out if you have a friend or team relying on you to be there.

Most importantly, be kind to yourself if you haven’t exercised for a while. For many, this can trigger self-critical thoughts that lead to giving up the exercise routine entirely.

Treat each day as a fresh start, and remind yourself that it’s human to drop the ball occasionally.

Exercise And Physical Fitness.

                Exercise And Physical Fitness:

       Hi everyone! Today i'll be sharing about 
    "Exercise and Physical Fitness" which can
                      improve your life.

           You have all heard it many times
  before - regular exercise is good for you,
 and it can help you lose weight. But if you
 are busy, you have a sedentary job, and you   haven't yet changed your exercise habits. 
 The good news is that it's never too late to   start. You can start slowly, and find ways to
 fit more physical activity into your life. 
 To get the most benefit, you should try to
 get the recommended amount of exercise
 for your age. If you can do it, the payoff is   that you will feel better, help prevent or   control many diseases, and likely even live   longer.

What are the Health Benefits of Exercise?
Regular exercise and physical activity may

•Help you Control your wieght.

Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.

•Reduce your risk of Heart Diseases.

Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

•Help your body manage blood sugar and insulin levels.

Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.

•Help you quit smoking.

Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.

•Improve your mental health and mood.

During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.

•Help keep your thinking, learning, and judgment skills sharp as you age.

Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.

•Strengthen your bones and muscles.

. Regular exercise can help your kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

•Reduce your risk of some cancers,

including colon, breast , uterine, and lung cancer.

•Improve your sleep.

Exercise can help you to fall asleep faster and stay asleep longer.

•Increase your chances of living longer. 

physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

How can I make exercise a part of my regular routine?

•Make everyday activities more active. 

Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.

•Be active with friends and family. 

Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.

•Keep track of your progress

Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.

•Make exercise more fun.

Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.

•Find activities that you can do even when the weather is bad.

You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.