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.

Boost your physical, emotional, and mental health!

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.