Better Health Through Exercise

Foreign language learners should take heed and take advantage of outside motivational factors to improve their learning curve. Improved physical conditioning renders a greater capactity for increased mental activity. Exercise to improve cardiovascular fitness, muscle strength, decrease fatigue and reduce anxiety, depression and improve self-esteem and quality of life. Before deciding on any exercise plan, consult with your doctor, especially if you have not exercised for a great length of time.

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The physical benefits of regular exercise include:

  • Improved cardiovascular fitness
  • Reduced risk of premature death
  • Reduced cholesterol level
  • Reduced blood pressure
  • Maintenance of a healthy weight
  • Improved muscle tone.

One should start low-intensity exercises and then add time, intensity, interval and number of times done a week in a progressive exercise program.

  • A healthy diet with five to nine colorful fruits and vegetables.
  • Increase whole grains versus refined grains and sugars.
  • Decrease red meats and fatty foods.
  • Weight control with a healthy diet.
  • Exercise daily for more than thirty minutes, which will help decrease fatigue.
  • Avoid alcohol intake.

When exercising, keep in mind to

  • Choose a range of fun activities.
  • Ask a family member, friend or loved one to be an exercise partner, as lack of motivation is one of the key characteristics of depression.
  • Exercise two to five times per week.
  • Make the length of each exercise session at least thirty minutes.
  • Exercise at around 60 to 70 per cent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220.
  • Remember to thoroughly warm up and cool down.
  • Live a more active lifestyle – walk instead of using the car for short trips, or avoid the use of labor-saving devices when possible.

If you are under the impression that exercise is boring, exercise with a friend: physical activity does not have to be a solitary pursuit. Also, consider taking your childhood sports back up. Maybe you have forgotten just how fun they were. Better yet, teach your children what you learned as a child. Physical activity is all about getting more movement into your day. The activities should also be fun: improve your sex life. Plan to participate in a range of physical activities. If you find yourself unable to turn off the television in your bedroom, take advantage of a stationary bike or treadmill, instead of just letting it collect dust, while you watch your favorite television programs on all the multitude of channels you are subscribed to. 😛

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