Exercise is the second lifestyle factor required for health.
I bet you thought it was the first factor, didn’t you?
Well, exercise cannot undo your poor eating habits or your poor sleep habits. And it certainly can’t undo the stress that you have not yet learned to manage. It’s sad because you have probably spent all this time exercising. At least it has been your goto any time you have felt unhealthy. Ya. I know, I used to do that too.
It’s ok, you know now that exercise alone is not the answer. If you haven’t read my articles on Paleo, once you are done reading this, I highly recommend that you go and check out that article here.
What type of exercise is healthy?
You don’t have to be a marathon runner or a body builder for it to benefit you. As a matter of fact, if you are a marathon runner or a body builder, it is very hard on your body, your adrenals in particular. They will need extra support to keep you healthy. They can take a beating from the overworking and since they are at the center of the operation of your body, it is really important to look after them by not overworking them.
From an exercise perspective it is important to get both lean muscle building and cardio.
For women, especially if you are over 40, our bodies really like lean muscle exercise. The good thing about building our muscles is that we continue to burn calories during the muscle repair process while we sleep. It is different than what happens with cardio. Cardio is beneficial, especially to the cardiovascular system but the benefit doesn’t continue once the exercise is complete the way it does with lean muscle building.
Look up Burst Cardio Workouts on Youtube. You can get some ideas there. Again, be careful about what you are asking your body to do and take it slow to start. This might not be your thing.
You do have to find something that will work for you. Maybe you like Pilates. Maybe TRX is something you might like, or maybe you are like me and you do like throwing the weights around. Whatever you choose, make sure that you know how to do it properly so you don’t hurt yourself.
What does lean muscle building do for you?
- It contributes to your bone density and strength which is really good as we get older.
- You will continue to burn calories after the exercising is done while your muscles work to rebuild themselves – good to help with weight loss or weight management.
- It helps with stress management – it is a great stress release
- Slows the muscle loss that comes with age
- Improves your structural support in the body
- Helps to ease arthritic pain
- Works to limit the risk of injury as we get older.
Wow, who knew, right?
You don’t have to lift weights to build muscle.
You can use your body weight to do that. You do have to find something that will work for you. Maybe you like Pilates. Maybe TRX is something you might like, or maybe you are like me and you do like throwing the weights around. Whatever you choose, make sure that you know how to do it properly so you don’t hurt yourself.
You want to make sure you are exercising at least 3 days of lean muscle with some cardio every week. And at least 2 -3 days of slow movement/stretching like Yoga or Tai Chi. To be successful at it, you should also have it planned into your schedule.
Next week we will talk about exercise and autoimmune so stay tuned.