Exercise and Cure these Ailments

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i'm finding it hard to post good quality discussions nowadays due to lack of time but as i surf the net i stumble upon this good fitness tip from a columnist b]Debbie Rocker[/b ( i hope i got her real title). Its about fitness and health and so i decided to post it. (escerpt from http://health.yahoo.com/experts/rockertraining/11620/exerciseand-cure-these-ailments/) Did you know that exercise has proven to be positively related to the prevention and cure of all of these? Cardiovascular Disease Depression Obesity Diabetes Osteoporosis And still you have excuses for not exercising regularly? Well I have some answers for your excuses: 1. There’s not enough time. Have you ever heard the saying, “You can find time to be sick?” Well it’s true. You say that you don’t have 30 minutes in your day to exercise, but because you have neglected to take care of yourself, you get sick and you miss a few days of work, someone else has to take care of the kids, cover for you at work, etc. The good thing about this is you can see that life goes on, things get done, and there is time for you to take care of yourself. You should also recognize that not taking time out to care for your health and well-being, in the long run, takes more time away from the people and things that need your attention and care. Don’t wait for an illness. Take your physical and mental health medication – exercise -everyday. Make it your prescription. Start with 5 minutes of warm-up walking and stretching, gently waking up the body. Then do 20 minutes of vigorous exercise whether you walk (and add in some calisthenics - jumping jacks, jump rope, push ups, lunges - for intensity), or jog, swim, or ride a bike (stationary or outdoors); whatever you do, work up a good sweat, and then cool down for five minutes, gently walking your way into a beautiful day. 2. I overslept. Then make it up at lunchtime or in the evening. If you left for work and forgot your meds at home, you’d take them later in the day wouldn’t you? Well exercise is your medicine; you must take it regularly for best results. So before you even think of sitting down at the computer, turning on the TV, or making dinner; change your clothes, put in a workout video or go outside and take in the fresh air as you work off the day with your evening workout. 3. I stayed late at work. Then do a quickie when you get home: 10 minutes of jumping rope (or jumping jacks, or running in place) in one-minute intervals followed by 2 sets of 20 push ups, 2 sets of 20 ab crunches and 2 more sets of 25 jumping jacks. That will do the trick in a time pinch. You must do something to stay on track. Then, go to bed knowing that you will get up early enough the next morning to get in a good, strong 20-30 minute cardio session before the day gets away from you. 4. It’s too cold/hot outside. If you live in extreme weather, consider getting an indoor bike or treadmill – you can buy them used very inexpensively. Or join a nearby gym so you have access to some equipment. It doesn’t have to be anything fancy, just close by, so you can hop on a treadmill, or stationary bike – who knows you may find yourself jumping into yoga, boot camp, or a spin class before long. 5. My schedule is too unpredictable. So you planned a workout but had to pick up your kids, or your boss’ kids or laundry or something – but whatever it is, something got in the way of you taking your daily exercise prescription at the time you had planned – so what? You reschedule on the fly all the time. Making exercise a prescriptive necessity means that you find a way to work it into your day – period. You may have to excuse yourself for an hour lunch break to go for a long walk, or make your dinner plans 30 minutes later, or Tivo your favorite show and watch it later but for goodness sake, take your medicine – everyday. Now you know that typically I am a big proponent of taking a day off of training. But getting your exercise routine down, finding solutions rather than making excuses, and getting on track so you can stay on track, in my opinion, is serious business. And it deserves your complete and uninterrupted attention for the next 14 days. So take your prescription – the whole thing – everyday for 14 days. You must see for yourself that no scheduling problem is insurmountable, no excuse is worthy, and nothing is more important than making your good health top priority. Just as an aside; when exercise for mental and physical comes first, weight loss comes quickly and easily. You can be sure that being self indulgent in this way is the least selfish and most healthful thing that you can do for you and everyone around you. ...hope you found it interesting too...