15 Benefits of Making Exercise a Part of Your Daily Routine _ Peacefulmindbody

The importance of exercise can not be emphasized enough. It is a form of physical activity that keeps you fit, providing multiple advantages to your overall well-being.

It is needless to say that by making exercise a part of your daily routine you not only bring discipline to your chaotic life but can reap long-term benefits in ensuing years.
You don't have to be a fitness freak to pursue a daily exercise routine, just a little bit of dedication and diligence can yield fruitful results.

CHECK WITH YOUR DOCTOR:

In case of any health concern consult your doctor before starting any exercise regime. It's important to discuss in detail which exercise program suits you the best.

BENEFITS OF EXERCISE:

STRESS RELIEVER:

1..It is a powerful stress buster,  that keeps depression at bay by increasing the release of feel-good hormones endorphins and serotonin. It is a healthy way to manage stress, improves mood, and lowers symptoms of anxiety.

MAINTAINS BLOOD CHOLESTEROL LEVELS:

2..Stabilizes your blood cholesterol levels by reducing low-density lipoprotein  (LDL) i.e. bad cholesterol and triglycerides. It also increases high-density lipoprotein(HDL) i.e. good cholesterol in blood.

OPTIMIZES BLOOD PRESSURE:

3..As you age your blood vessels start losing their elasticity and become rigid which results in a common rise in blood pressure in older adults.
Elevated blood pressure makes you susceptible to coronary artery disease, heart failure, kidney failure, and stroke. Exercise can delay the rise or help to maintain your target blood pressure.

LOWERS RISK OF STROKE:

4..Protects against stroke by improving risk factors such as high blood pressure, diabetes, and obesity.

IMPROVES CARDIAC HEALTH:

5..Keeps your heart healthy by strengthening cardiac muscles which in turn increases cardiac output i.e. blood pumped into the arteries and delivers more oxygen to the body.

MAINTAINS HEALTHY LUNGS:

6..Enables the lungs to take in more oxygen by increasing your breathing rate, and improves oxygenation of blood and oxygen supply to body cells.

HELPS TO GET DESIRED WEIGHT:

7..Growing older makes your metabolism slow which can result in obesity or weight gain. Obesity is associated with an increased risk of hypertension, diabetes, cardiovascular diseases, and sleep apnea.
To be more active you need to burn excess fat and maintain a healthy weight. Exercise is a sure way to get your desired weight.

CONTROLS BLOOD SUGAR LEVELS:

8..Protects against Type 2 diabetes and helps to maintain target blood sugar levels in people suffering from diabetes.

Muscles utilize more sugar during activity while at rest due to an increase in the sensitivity of insulin  (the hormone responsible for the entry of sugar into cells) so there will be greater uptake of sugar at the cellular level during exercise.

INCREASES MUSCLE STRENGTH:

9..Keeps your musculoskeletal system strong, increases muscle strength, improves mobility, and keeps your body fit, toned, and in shape.

USEFUL IN OSTEOPOROSIS, INCREASES BONE MASS DENSITY:

10..With time your bones start losing calcium which can give rise to a condition known as osteoporosis causing a decline in bone mass density (BMD).

Exercise against resistance or weight-bearing exercises makes your bones strong by increasing bone mass density, reducing the risk of fracture, and preventing falls.

VITAL FOR ARTHRITIS:

11..Exercise is vital for arthritis, it reduces joint pain, and stiffness, prevents immobility, and increases the strength of muscles around the joint which aids in movement.
Don't overdo it as it can worsen your aching joints even moderate exercise can ease your symptoms and prevent disability.

HELPS TO SLEEP BETTER:

12..Lack of sleep can impair your memory and reduce concentration and performance. Exercise improves the quality of your sleep by reducing the difficulty in falling asleep and preventing frequent awakening during sleep.

IMPROVES ENERGY LEVELS:

13..Increases your energy level, and stamina, builds up confidence, and improves your self-esteem. These all lead to better performance at work, reduce easy fatigability, and increase the ability to enjoy activities.

DELAYS AGING:

14..Exercise has anti-inflammatory potential, delays the process of aging, and helps you stay young.

STRENGTHENS IMMUNE SYSTEM:

15..Boosts your immune system, prevents chronic diseases, protects against certain cancers, and reduces the risk of premature death.


American Heart Association recommends at least 150 minutes of moderate exercise or 75mins of vigorous exercise per week i.e. 30 mins a day, five times a week for moderate exercises, or 25mins a day, three times a week for vigorous activity.
If you are new to exercise or have not exercised in a while start with a 10-15mins increase per day. Do it gradually so your body can adjust.

TYPES OF EXERCISES:

Exercises that improve physical ability and health are of four kinds

*Aerobic Activities

*Strength

*Balance

*Flexibility

AEROBIC ACTIVITIES:

They increase heart rate and breathing thus improving your lungs and cardiovascular system.
These include moderate activities like hiking, dancing, gardening, walking (3.5mph), and bicycling (less than 10mph) and vigorous activities like running, jogging, swimming, playing basketball, walking (4.5mph), bicycling (more than 10 mph).

STRENGTH EXERCISES:

These exercises can increase your muscle strength and endurance. They include weight lifting, using resistance bands, push-ups, or sit-ups.

BALANCE EXERCISES:

Balance exercises help prevent falls, a common problem in older adults. Examples are standing on one foot, and heel-to-toe walking.

FLEXIBILITY EXERCISES:

Stretching makes your body flexible, and eases your movement and range of motion around joints. These include shoulder and upper arm stretch, and calf stretch.

In short, there are many ways to stay active and healthy, find an exercise regime that is in harmony with your health issues and body needs, one that you enjoy and is beneficial for you.

...All the best!

How To Stop Being Lazy All the Time_ Peacefulmindbody

If you are lazy you are not living the life you are meant to live. If you encounter laziness in your life daily then there is something that needs to be fixed.
It's an unhealthy and unproductive way of living, giving you nothing but a feeling of inadequacy.
In this fast-paced,speed-obsessed world, idleness and ineptitude are the least desirable traits.
Stop beating yourself up for being lazy and follow these simple steps which will benefit you without a doubt.

1. WHAT'S THE AGENDA BEHIND YOUR LAZINESS?

There must be some reasons for your laziness. Rack your brain, go deeper, and do some introspection.
Are you running away from some deeper issues? Is there anything you don't want to confront? It could be anything you might be afraid of failure so you don't want to try in the first place, you have unrealistic goals that make you feel anxious and unmotivated, you lack interest in a particular task, you mistrust your capabilities or simply you are having fear of uncertainty so you are procrastinating things to avoid uncomfortable emotions.


Just figure out the limiting belief and work towards it. Remind yourself of your past accomplishments, challenge your negative thoughts, and keep a reality check, you will come to know that most of your fears and limiting beliefs are not legitimate.

2. WATCH YOUR SLEEP PATTERN:

Make sure you are having 8-9 hours of deep, restful sleep. You should have a fixed time of sleeping at night and awakening the next day.


Are you staying awake late at night? Are you having difficulty falling asleep? Are you spending the whole night tossing and turning? These can make you feel tired in the morning.
Make a habit of going to bed early and waking up early. You will soon reap the benefits of a healthy, energetic body.

3. LACK OF PHYSICAL ACTIVITY:

This can contribute to weight gain and cause other health issues and ailments. Are you living a sedentary lifestyle, spending most of your day sitting? The more you lack physical activity the more you feel the urge to stay idle and the cycle goes on and on.


To break this pattern you need to start moving your body, take a brisk walk, make exercise a part of your daily routine, and don't forget to lose those extra pounds of weight.

4. RESPECT YOUR WORK:

If you are not honoring your work chances are you can easily lose motivation and focus. Don't disrespect the task you are doing by comparing it with what everyone else is doing.


Don't doubt your capabilities, just embrace what you are capable of. Remember any work done with good efforts and pure intentions is worthy of respect. You are doing your part, making your contribution and that is enough, that is respectable.

5. BREAK DOWN THE TASK INTO SMALLER CHUNKS:

It's easy to feel overwhelmed while pursuing a big task so let's divide it into small easily manageable goals.
Give your utter attention to the task at hand, and do the best you can at this moment without worrying about the outcome, this way you can come up with something incredible without feeling drained. You save yourself from running out of steam and utilize that energy in the right place.

6. REWARD YOURSELF AFTER COMPLETING A TASK:

Don't wait for others to appreciate you. Just do it yourself, give yourself a treat as a token of encouragement, it could be anything from a much-deserved rest, positive affirmation, a walk in nature, or buying your favorite brand.


The main purpose is to pause and celebrate your achievement no matter how small it is. Remember appreciation intensifies your drive to achieve more.

7. FOCUS ON LEARNING WHILE PERFORMING WORK:

If you shift your attention from the fear of failing to learn from the experience you hit the jackpot. In this way, you enjoy a sense of fulfillment as you are gaining something even if you make errors.
We all can learn and improve, seeing each task as an opportunity to grow is no less than a blessing. Even if you failed take it as a stepping stone towards your desired destination.
If you learn to see the positives in every situation you can do wonders as this attitude can make you progress faster.

8. STOP MULTITASKING:

Multitasking stresses your mind to focus on different aspects at a detrimental time. It can deplete your energy stores rapidly, give no satisfying results, and make you feel tired.
Multitasking is a myth, our brain is wired to focus on a single task at hand. Forget the concept of multitasking and give your complete attention to only one task at a time.
In this way, you improve the quality of your work as well as avoid feeling overwhelmed and exhausted.

9. STOP BEING PERFECTIONIST:

If you are keeping unrealistic goals you soon feel overwhelmed and tired running after them and then laziness surfaces. Don't seek perfection it simply doesn't exist. Try to do good enough. It's fine to do good enough. Focus on progress over perfection.

10. STOP SEEKING PLEASURE IN EVERY TASK:

If you are trying to seek pleasure in every task you perform then it's a sure way to feel disappointed. There are many chores we have to do daily and it's okay if you are not enjoying each one of them.
You have to keep a balance between the work you like to do and the work you have to do. Don't let this be an excuse for your laziness.

11. THINK OF THE BENEFITS:

Make a list of the benefits you will enjoy after following your goals. What will happen if you start exercising daily or what will you get if you complete that project? It keeps you motivated and helps in overcoming laziness.

12. HAVE A PURPOSE IN LIFE:

We are here to fulfill a unique purpose. Know your priorities, what matters to you the most, and your values, and then start working towards them day in, and day out. Having a purpose prevents you from feeling stuck, bored, and idle, you have something to look up to.


Stop wasting your precious time doing less than what you are capable of, feeling lazy, and being unmotivated. You are here to live your unique purpose. 

  ...All the best.