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Why Should I Start Exercising?

beingfit
October 5, 2016

By Anne Kramer

 

If you have always been physically active, that is great! If not, it is NEVER too late to start. There are a multitude of great reasons to exercise.

 

Exercise helps lower blood pressure, helps control the risks of diabetes, heart disease and osteoporosis. It also helps control some of the symptoms of menopause – hot flashes, joint pain, and sleeplessness. Regular exercise also helps control weight and melt belly fat.

 

Exercise positively influences every system in the body. One very important thing to remember, if you have not engaged in a regular exercise program, is to check with your physician to be sure it is wise, especially if you have any risk factors for heart disease (high blood, pressure, high cholesterol, diabetes or a history of smoking).

 

Aerobic activity helps improve cardiac function and helps in the prevention of cardiac disease. It helps reduce blood pressure, raise your good cholesterol, and helps treat and prevent type 2 diabetes. It also helps prevent some cancers.

 

Exercise reduces stress and depression, as well as improving mental function. One big advantage of aerobic activity is that it helps improve your endurance so it is easier to carry out the normal activities needed for living.

 

We all do some aerobic activity during our normal daily activities, but deliberate aerobic activity, such as walking, swimming, jogging, dancing, etc., works the large muscles in the body which benefits the cardiovascular system and helps you control your weight.

 

 

A good way to start is 5-10 minutes a day and work your way up to 20 minutes a day 3-4 days a week. Make sure that you are working at a pace that allows you to carry on a normal conversation.

 

Many people start with walking. It does not cost anything and is very convenient. Walking also carries a low risk of injury. The only equipment needed is a good pair of shoes and some comfortable clothes. If you prefer, you can use a treadmill, stationary bike or other cardio machines.

 

Join Tommie, Being-Fit’s Director of Training, for a FREE  7 Day Walking Challenge.  You can do this challenge from anywhere!  For Details CLICK HERE.

 

The most important thing to remember is that if you have not been a regular exerciser you need to start moving. If you already exercise regularly, good for you….keep going. Just remember, HAVE FUN!

 

Anne Kramer is an ACE Certified Personal Trainer and SilverSneakers Instructor.

 

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How To Maintain Your Weight During Menopause

beingfit
May 28, 2016

By Anne Kramer

 

Continued exercise through menopause is very important. The typical age of a women going through menopause is between 48 and 55. Menopause comes with a number of physical and psychological changes.  These include hot flashes, night sweats, sleep disturbance, weight gain and emotional  highs and lows.  In the time following menopause, the risk for various problems like heart disease and osteoporosis increases.  Studies suggest that regular exercise can help reduce some of these symptoms.

 

The weight gain normally experienced during menopause is not always associated with hormone changes, though this can impact your metabolic rate (the rate at which the body converts stored energy into working energy). The lack of estrogen may also cause your body to use blood sugar and starches less effectively which will make it harder to lose weight and increase fat storage.

 

Reasons for Weight Gain During Menopause Include:

  1. Less exercise. About 60% of adults are not active enough and this number increases with age.
  2. As we age, we lose muscle mass, which lowers your resting metabolism, making it easier to gain weight.
  3. The rate in which we can use energy during exercise decreases. We may need to increase the time and intensity of our exercise to achieve weight loss.
  4. Depression. Some women find themselves using food more to cope with emotions during this time.

 

When a woman gains weight during menopause, the pattern of weight gain looks different.  A woman who is going through, or has gone through, menopause may find that this weight is deposited around the abdominal area and waist.  This switch to abdominal fat and visceral fat (around the organs) storage has been associated with heart disease and higher risk of diabetes.

 

Being regularly active is the key. A woman’s body will benefit from three major types of activity:

  1. Aerobic activity (cycling, walking, swimming, …)
  2. Strength training (dumbbells, weight machines, resistance bands)
  3. Stretching (yoga, pilates…)

 

Don’t know where to start with Strength Training?

CLICK HERE to learn more about our

30 Day Total Body Training Experience

and get started today!

 

 

Exercise can work to protect your bones and improve muscle tone. Regular exercise is something every woman can benefit from.  There are so many different activities to choose from:  Yoga, walking, stretching, aerobics, lifting weights, swimming, gardening….the list goes on.

 

Find something you enjoy and invite friends, neighbors or family members to join you. Get moving!

 

Anne Kramer is an ACE Certified Personal Trainer and SilverSneakers Teacher at Being-Fit.

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Think You’re Too Old to Start?

beingfit
February 24, 2016

By Anne Kramer

 

 

We all wonder about exercise and strength training, but what do we know about strength training as we get older? There are a number of benefits related to strength training as we get older.  A few of these include:

 

  1. Decreased risk of heart disease.
  2. Increased bone density.
  3. Increased energy and improved sleep.
  4. Decrease in risk of adult onset diabetes.

 

Regular exercise, as we age, is critical for those of us who are getting older, and we have to face the fact that we are ALL getting older. It is the key to maintaining good health and decreasing health risks. The additional benefits of regaining muscle strength, flexibility, balance and increased metabolism will increase your quality of life.

 

A great way to get started is to get involved with a personal trainer at a reputable gym, someone who will encourage you and show you the best way for you to begin. In my experience, it is a lot more fun to work out with a trainer or in a small group of friends, when you have set appointments or set class times.

 

Most importantly, it is never too late to start exercising. The main thing is to start slowly, do things one enjoys like walking, cycling, yard work, swimming or attending a group fitness class.   Even moderate activity like simply moving the body enough to get the heart pumping can provide great benefits.

 

Anne Kramer is an A.C.E. Certified Personal Trainer and currently works as a Fitness Coach and SilverSneakers Teacher at Being-Fit Fitness Centers in San Diego, CA.