This leaflet is for anyone who wants to know:
Introduction: Exercise keeps our hearts and bodies healthy. But how? We often talk about the mind and body as though they are completely separate – but they aren't. The mind can’t function unless your body is working properly – but it also works the other way. The state of your mind affects your body. So – if you feel low or anxious, you may do less and become less active – which can make you feel worse. You can get caught in a harmful cycle: Why bother with exercise? To work properly, your body needs regular exercise - and most of us feel good when we are active. Until the last 100 years or so, you had to be quite active to just live your everyday life. Now, in modern Western societies, so much of what we used to do is done by machines. We drive cars, so we walk less, vacuum cleaners make cleaning easy, and washing is done by a machine. At work we may not even have to move around in the office - it’s enough to sit at the computer. It doesn’t help that modern high-energy foods make us put on too much weight – or that, (in the West at least), food has never been cheaper or easier to buy. So how can you start to get more active, day to day? You may be turned off by the word ‘exercise’ because:
What happens if you don’t do very much? Some people can get away with doing very little and live to a ripe old age – but most of us can’t. Broadly speaking, the less you do, the more likely you are to end up with:
If you keep active, you are:
So - don’t worry about not doing enough – get started by building a bit more physical activity into your daily life now. Even a small change can boost your morale, give you a sense of achievement and help you to feel better in yourself. What might work for me? Activity should:
Why does exercise work? We are not yet exactly sure. There are several possibilities:
How much exercise is enough for me?
When should I exercise? As regularly as you can. There will be days when you just don’t feel like exercise – you may feel tired or be too busy or anxious about something. If you keep to your routine and exercise at times like this, you will almost certainly feel better. Why? If you are tired, exercise tends to give you energy. If you are worried, it can take your mind off your concerns for a while. Even if you can’t 'exercise', a 15 minute walk can help you to clear your mind and relax. You may find it helpful to listen to music at the same time. It’s best not to do too much in the evening. Being active will generally help you to sleep but, if you exercise late in the evening, you may find it difficult to settle. Eating and energy levels Caffeine and high energy snacks will boost your energy quickly - but after an hour or so you will probably feel more tired than you did before. A short walk will boost your energy level for much longer. Exercise and Coping If you are active you will probably find it easier to deal with life’s problems and challenges. So - if those problems stop you from regularly exercising, it’s worth remembering that finding time for exercise may well help you to deal with such problems. Exercise can also help you to cope better by improving how you feel about yourself and getting you together with other people. How well does exercise work for depression? For mild depression, physical activity can be as good as antidepressants or psychological treatments like cognitive behavioural therapy (CBT). It can certainly be harder to get active when you are depressed. But being active lifts your mood and gives you a sense of being in control and in touch with other people. In some areas in the kingdom, GPs (family doctors) can prescribe exercise. What's the downside? Not much. If you are normally very active, you may get depressed if, for any length of time, you can't exercise because of an injury. If this does happen, you can carry on with exercises using those parts of your body that are not injured. This will help you to keep fit, feel more in control and keep in touch with other people. It can help to set yourself targets – both for the next few days and longer, for the next weeks or months. Some people with eating disorders use exercise to lose too much weight. Some athletes (such as those in weight-related sports like horse racing, boxing and gymnastics) are more likely to develop eating disorders. Physical exercise can cause injuries and some health problems – but you are much more likely to get ill if you don't keep active. If in doubt, ask your doctor. Getting down to it: Any physical activity needs to be something that you can do regularly. But lots of things can stop you, especially if you feel depressed. You may feel that you:
Some things aren't expensive – walking is free and jogging just needs a pair of trainers (cheap ones are fine). If you have a bike already, try cycling to work (or for any regular journey) – you may even save some money.
Whatever you choose to do, start with something easy – like walking round the block. Build your level up gradually, perhaps by just doing a minute or two more – or a few metres more - each day. Try to do something most days, even if you feel tired. Start by working out how much you do already – you can use a pedometer to show you how many steps you take every day. Or you could keep a diary for a few days of how long you spend doing active things. Then set yourself some goals. Make sure they are: S – Specific (clear) M – Measurable – you will know when you’ve achieved them A – Achievable – you can achieve them R – Relevant – they mean something to you T - Time-based – you set yourself a time limit to achieve your goals. They need to be things you can see yourself doing – and take pride in, so you feel good about yourself. You may be able to do it on your own, or with some help from others. Nobody’s perfect. You will have setbacks when you can’t meet a short term goal, or just feel too tired to do anything. Recognise it when it happens, but don’t worry about it. Tomorrow is another day and short term setbacks don’t matter in the bigger picture of your longer-term goals. And, if you need to, do ask someone else to give you a hand. References:
1 Comment
A study made on MX3 Capsule done in America and published in the Journal of Aging Resarch and Clinical Practice. It was concluded that MX3 Capsule helps improve mobility together with a good and healthy diet.
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