Exercise and Depression

If you keep thinking that you should exercise, but can't seem to get motivated to do it, it may be that you are in a state of depression.

Depression can sap your energy and your will to live.

Depression can come to you for many different reasons, including grief, trauma, and general exhaustion.  Sometimes it can come for no reason that you know of.

If you think that this is happening to you, then of course you need to see a doctor or counselor.

You also need to look after yourself with kindness and compassion.

Exercise can help you to feel better, but this is not the time for harsh regimens or huge efforts.  Find a physical activity which gives you pleasure, and try to use all of your senses while you are doing it.  This will help you to balance yourself, and it will put a bit of goodness into your day.

Here are some examples of easy, pleasant exercise which engages your senses:

• Take a walk in a garden or park, on a beach, or in some other place where there is beauty and sunlight.  Make a conscious effort to breathe more deeply, feel the sun on your skin, feel the ground under your feet, feel the breeze in your hair, hear the birds, see the colours.  All of this will make your exercise good for your body and your soul.
• Swim or wade in a river, lake, ocean or pool.  Notice the sounds of the water, the feel of it on your skin, the sand or gravel beneath your feet, the birds and water creatures around you, the sun and the air. Play a little. Dam the creek with rocks, or dig a hole in the sand.
• Play with your pets.  Throw or roll a ball for your dog, or drag a bit of string around for your cat.  They will have a lot of fun, and this will make you feel better too. Talk to your pet, laugh at it's antics, stroke it's fur.  You can do this indoors or out, though outdoors is probably better if you can manage it.
• If you have a yard, go outside and hang the washing or pull a few weeds, or even just sit on the grass and soak in the sun.  Notice the bugs and flowers and sun and air while you are out there.
• Walk to a cafe and buy yourself a coffee.  Coffee is a stimulant, it will help you to feel more energetic, which will boost your mood.  Drink the coffee with appreciation, at the cafe or on your way back. (Of course, not if you are allergic to caffeine.)
• Take a drive to somewhere nice.  Just changing the scene and being in motion can help to lift your mood.  Once you get to your nice place, you will probably feel like getting out of the car, and that will be better than having sat on the couch instead.

Here is an article on the effects of exercise on depression. Interestingly, women with depression responded better to easy exercise. Article: Go for monitored exercise to keep depression at bay.

Exercise is Boring!

Does your spirit rebel at the idea of mindlessly running on a treadmill or using an exercise bike?  Does the idea of any "exercise" make you feel like a robot?

Don't feel bad!  Maybe you just weren't designed that way. Maybe you do more of the things you "have to" do than you can bear, already.

There is an alternative, and the prune eating, rule following people might not think it's good enough, but it might be just the thing for you - what you need is movement and adventure!

I love to take off along the beach and then follow the rocks around the bend.  It takes balance and strength and coordination to move from one large rock to another, watching out for the ones which tip or move as you put your weight on them... but it's fun!  It's even better barefoot, though some rocks can be hard and sharp, and so can the little periwinkles.  The algae can be slippery.  But it makes me feel alive to be there, fully present, feeling the wind and the water and the rocks and sand.

Your idea of an adventure might be very different, depending on your age and fitness and where you live, not to mention your finances.  But that's great.  With adventure, you can make up your own.

If you want to read other peoples stories of movement vs. exercise, try this great blog post You Are Not a Machine; How to Stop Compartmentalizing Your Life. It's a breath of fresh air in an overly-regimented world.

It's time to start living again!

Exercise Headache - What You Can Do

Exercise isn't much fun if you get a headache afterwards.

If your headaches are "normal", then these tips might help you.

• If you don't exercise very often, you could be getting a headache simply because the exercise is helping your body to move stored toxins out, and you have a headache while they are being processed by your body.  Or you may simply be dehydrated and the exercise makes it worse.
• You can help prevent this by drinking enough water daily, at least 8 glasses, and drinking more while you exercise.  This will help your body to clear toxins daily, and also help to clear any which the workout has brought out.
• Another factor could be your shoes.  If you are running, or even walking farther than you are used to, make sure you have proper running or exercise shoes.  These help to absorb the shock and prevent you jarring your neck and spine, which could give you a headache.
• If a particular exercise brings on a headache, then avoid that exercise and do something else.  For example, you can ride an exercise bicycle or swim, which is a low-impact exercise compared to running or even walking.
• Make sure you warm up and cool down correctly, and work up to exercise gradually.
• Another thing to watch is your digestion.  Make sure you get fresh raw fruit and salad every day, as constipation can give you a headache as well.

If your headache is not normal for you, if it begins abruptly or if it is your first headache of this type, then according to the Mayo Clinic, you should consult your doctor.  There can be underlying causes for an exercise headache, which can range from something as serious as bleeding in the brain to something as simple as a sinus infection.  You can read more about exercise headaches, risk factors, symptoms and prevention in the Mayo Clinic Article on Exercise Headaches.

Exercise MYTH #17: I cannot lose weight because it is in my genes

The TRUTH: No! Your genes do not have the last word. Eating right and exercising regularly will have a positive impact on your weight regardless of your genes. Lack of exercise and bad eating habits will have a negative impact on your health regardless of your genes.

You have no influence over your genes and, in some cases, there is a propensity for weight gain that is in the genes. But wait. The truth is exercise and healthy eating will have a positive impact on you regardless of your genes. This means that if you have the propensity to gain weight or get certain diseases, exercise and eating right will still reduce the impact.

Your lifestyle choice could have a negative impact on the development of your genes for future family generations. There is new evidence for what is called environmental inheritance, a radical theory of transgenerational genetic adaptation proposed by Professor Marcus Pembrey of the Institute of Child Health, University College of London in the mid 1990's. Simply put, your lifestyle of poor food choices or overeating or not exercising could lead future family generations to have a propensity for being overweight or having certain diseases or even smoking. The good news is that your healthy lifestyle may have a positive impact on the development of your genes for future generations.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #16: Jogging and running will make a woman's breasts sag

 I'm not sure why the Colonel thinks he knows about this topic, but he's making sense here!

The TRUTH: This is not a myth! Jogging and running will make a woman's breasts sag, if she does not wear proper support.

Wear a sports bra and do not even think of eliminating excellent cardio from your workout. Walking is for people who cannot run, and I hope you are not in that category. If you do not wear a good sports bra, exercising can make your breasts sag more quickly, says Peter Bruno, M.D., an internist in New York City. High-impact activities, particularly jogging or aerobics, can stress your Cooper's ligaments, the connective tissue that keeps breasts firm. According to the American Council on Exercise, compression bras work best for smaller-busted women. The more well endowed (typically a C cup or larger) should opt for an 'encapsulation' bra that supports each breast separately. Replace workout bras every six months to a year.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #15: Stress speeds up the metabolism and burns more fat

 The Colonel says:

The TRUTH: Stress causes the body to burn fat slower and may result in increased fat retention.

 Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

And I say, that's one more reason to treat yourself right!  (And if you don't, nobody will...)

Exercise MYTH #14: You must stay away from strength training while trying to lose weight, since it will cause you to bulk up

The TRUTH: All exercise, both cardio and strength training, is essential during a weight-loss program.

This one may tie in with the other myth that fat can turn to muscle. All exercise, both cardio and strength training, is essential during a weight-loss program. If you do not perform strength training, your body will begin practicing cannibalism. Moreover, guess whose muscle mass your body will eat? Your own! That is not science fiction. If you are not using and maintaining your muscle, you will lose it. Your metabolism will slow down even more, and your health will suffer.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #13: You will burn more fat if you exercise longer and keep your heart rate in the 'fat burning' range

The TRUTH: You will burn more fat when you increase the intensity.

It is time for math class, again. Yes, it is true that the percentage of fat you are burning with a low-intensity workout is higher than a more intense workout with a heightened heart rate. Nevertheless, here is the fatal math error. With a low-intensity workout, you are burning fewer calories. With a high-intensity workout, you are burning, overall, more calories and are therefore burning more fat, even though the percentage of fat burn is decreased. This means that all those treadmills with those fat burn indicators are not only robbing you of a calorie burn, but are also robbing you of a good cardio and strength-training workout.

Forget those gadgets that measure your heart rate, and get back in touch with your body by using what is called perceived exertion. You can tell whether your workout is light, medium, hard, very hard, or brutal. Use that as a gauge. In addition, remember: You want to get your heart rate up, to improve your cardiovascular condition. Otherwise, those disease-related enemy soldiers will be knocking at your door.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #12: If you do not exercise hard and often, it is a waste of time

The TRUTH: All exercise benefits your health.

The human body was created for movement and not a sedentary lifestyle. Every bit of exercise you can integrate into your daily life will enhance your health and wellbeing. It is a myth that you must exercise hard and often to reap any health benefits. Eat right; exercise regularly; think predominantly positive thoughts; focus on those worthy life goals; focus on leaving your mark on this earth by serving others and benefiting your fellow man and woman. That is a recipe for a healthy life.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #11: You should only start strength training after losing excess weight

The TRUTH: Strength training is great for weight-loss.

Here we go again. The longer the enemy can delay you getting on an exercise program, the greater the chances of defeat and another healthy lifestyle will be shot down by a myth before it even takes off. Movement is always healthy as long as you are not hurting yourself. Of course, in the beginning, exercise may very well hurt your feelings. If you feel that coming on, just go to my website NoMoreCryBabies.com. Strength training is a definite plus when you are in the process of losing excess weight. Cardio is also essential. Just follow that principle of doing what you can do, and do not forget to say to yourself and others how much fun you are having.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #10: Strength training with weights will make women bulk up

The TRUTH: No! Strength training will not bulk women up.

The enemy wants to keep our women weak. Do not let it happen! Ladies, you will not bulk up with strength training. Most women's bodies do not produce enough testosterone to become bulky like those big guys on TV. Proper strength training will enhance your appearance and strength. In addition, if you are still concerned, just concentrate on doing high reps. That strategy is very healthy for your muscles because you will also be increasing your muscle endurance and not just your muscle strength.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #9: Never eat before a workout

The TRUTH: Eat before your workout.

The enemy would like you to run out of energy and get weak. Now, if someone said to you, 'We're going to take a drive. Make sure you don't get gas,' I think I can visualize that look of astonishment on your face! Food is fuel, and you need it for your workout. However, do not overeat. If you have an evening workout, make sure that lunch is not the last meal you had. In addition, if you do not have time to get a decent meal, eat a banana, a sports shake or an energy bar. There is no excuse for not getting some good-quality nourishment in preparation for a good-quality workout.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #8: Stretching before exercise is essential to prevent injury

The TRUTH: There is no conclusive evidence that stretching prevents injury.

This myth is designed by the enemy to keep you from getting down to business and focusing on your cardio and strength training. Too much emphasis on stretching! The cardio benefit of stretching is almost zero. There is no conclusive evidence that stretching is essential to prevent injury. In fact, there are studies that suggest that stretching actually increases the muscles' susceptibility to injury, which – according to the studies – causes the muscle fibers to lengthen and destabilize the muscle during strength training. Mild stretching should not really be a problem. My recommendation: Warm up the body before stretching, or perform mild stretches until warmed up. Another option is to stretch briefly between sets.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #7: Focusing on abdominal exercises will help me lose that belly fat.

The TRUTH: This inspired me to get poetic.

You can crunch all day.
You can crunch all night.
You can crunch at bedtime and by the moonlight.
You can crunch it up.
You can crunch it down.
There ain't no way you'll lose a pound.

No! Abdominal exercises do not target belly fat loss. Do not believe those gadget commercials and, by the way, there is no Tooth Fairy.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #6: If you are injured, you should not work out at all, in order to allow your injury to heal.

The TRUTH: Movement promotes healing.

My reliable agents in the field have uncovered a couple of sources of this myth. It is possible that liability concerns of the medical community will play a role in the propagation of this misinformation.

The truth: Movement promotes healing as long as it is done safely and under the guidance of your physician. Now, here is a big test question for you. Why is physical therapy prescribed for injuries? Yeah, I know. I already gave you the answer: Movement promotes healing and the regeneration of tissue.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Are You Too Tired to Exercise?

If you are tired all the time (and you have no medical reason for it) then it might be time to look at the food you eat.

If most of what you eat is cooked, or highly processed, then your body is using a lot of energy just dealing with that density.

If you eat a lot as well, then your tiredness could simply be the result of all your spare energy going into handling the food.

You don't have to rush off and switch to an all raw diet if you don't feel like it, but here are some things you can do to take the load off your body:

• Eat an extra piece of raw fruit every day, and make sure you do it every day.  Find something you like which is easy to eat.  Eating an apple while driving is good, it's not messy, and gives you something to do.  If  you don't like fruit, then eat a carrot or a stick of celery.  Notice the juice and the crunch and the smell, all these things make fruit worth eating if you pay attention.
• Try to eat foods with a higher moisture content.  For example, spaghetti or lasagna is very heavy, but if you eat some salad with it, you are giving your body something easy to process (and getting some extra nutrients in as well).
• Replace highly processed foods with less-processed alternatives - fresh juice instead of concentrate, "real" cheese instead of Kraft cheese, freshly-cooked or frozen food instead of canned food, fresh milk instead of condensed or UHT.
• Make every second drink a glass of water, instead of coffee, tea, juices or soft drinks.

You will find that after a while, your mouth tastes better in the morning, your breath is fresher, and going to the toilet is easier.  You will feel better, and have more energy.  And that will make it easier to exercise.

If you want to learn more about the benefits of raw food, take some tips from Yuri Elkaim and his new book, Eating For Energy.

Exercise MYTH #5: A good sweat results in extra weight-loss.

The TRUTH: A good sweat is a good sweat.

I will tell you what a good sweat is! It is a good sweat! A good sweat results in extra water loss, not fat weight-loss. Need I say more?

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #4: You must exercise continuously for 30 to 40 minutes to benefit your heart.

The TRUTH: Every bit of exercise adds to a heart benefit.

The enemy wants you to subscribe to the self-defeating All-or-Nothing Principle. The All-or-Nothing Principle: 'If I can't exercise continuously for 30 to 40 minutes, I'm not going to do it at all.'  We have been created to do what we CAN do. Research supports the fact that every bit of exercise accumulates to an overall health benefit. Conversely, every bit of sedentary lifestyle accumulates to damage your health and your heart.
Author: Lt. Col. Bob Weinstein, USAR-Ret.

Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #3: Running a mile burns more calories than walking a mile

The TRUTH: Both running and walking a mile burn the same amount of calories.

We called in our mathematicians for this one. They looked at us with a grin and said, 'Give us something challenging. This is a no-brainer.'  Running one mile and walking one mile both burn 100 calories. Walking a mile takes longer and therefore results in a burn of the same amount of calories.

So why run? Because it works that cardio and, if you are looking for a calorie burn, running will burn more calories in less time than walking. Ask a mathematician. It is true.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH # 2: If you do not exercise, muscle will turn into fat.

The TRUTH: Muscle does not and cannot turn to fat.

What a bunch of hogwash! The Wizard of Oz may be able to turn muscle into fat, but that is a fairytale, and the Tooth Fairy will not be able to help you on this one! Snap out of it, Soldier! Fat cannot and does not turn to muscle, and muscle cannot and does not turn to fat! Here's what does happen. You burn off fat and build muscle OR you lose muscle and gain fat. Get that other propaganda out of your head!

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH # 1: The best time to exercise is in the morning, because it jump-starts your metabolism.

The TRUTH: Exercise anywhere, anytime.

The best time to exercise is the time that fits your schedule. That can be morning, noon or nighttime. The enemy wants to rob you of any thought of flexibility so that you just surrender and do not exercise enough. Morning exercise will expedite the wake-up process, and you will feel energized. Mid-day exercise will energize and refresh you and help you overcome that afternoon grogginess. Nighttime exercise is an amazing stress-management tool that will get that blood circulation back up so you are really infused with the energy to enjoy the evening much more. Any morning versus evening metabolism, difference is insignificant compared to the overall benefit of exercising. It is propaganda from the enemy. This myth is busted.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Housework Is Exercise Too

Do you want to run in the opposite direction when you hear the word exercise?. The fact of the matter is, it is not necessary for you to hit the gym on a regular basis in order to get in shape.  All you really need to do is keep your house clean.

Housework is one of those hidden gems of exercise.  Do you tend to plop onto the couch and watch TV whenever you have a few moments? If you get up and move around a little bit, even if you aren't exerting yourself enough to break a sweat, you are still going to see benefits from that effort.  Keeping your house clean is an excellent way to keep your body active without having to formally go into an exercise routine.

Light jobs such as dishwashing and ironing cause you to use and move your large muscles.  Dusting makes you stretch and bend.  And vacuuming can make you break a sweat if your house is big enough and you push a little harder.  And if you move a bit of furniture, that will really give your body a workout.

So next time you need to clean, don't do it because you have to, do it because it feels great to move your body.  You might just enjoy it!

It's Got To Be About YOU

Who are you exercising for?

That is the first and most important question to ask yourself.

Exercise has to be about you.  It has to be about your desire to feel better, your urge to move, your need to make a change or to assert your right to a better life.

Any measurement of progress has to be relative to you as well.  Did you move more than yesterday?  Do you feel better than you did a week ago?  Can you move more easily than you did before you started?  These are all important Self-related measurements.  Only the Self-related measurements matter, because nobody else is in your skin.

Don't measure yourself by external standards.  Don't compare yourself to others. This will only lead you to doubt and despair, which will send you right back to another cycle of your favourite bad habits.

Chances are, you got this way by putting other people and their opinions and needs ahead of your own for a very long time already.  It's time to put YOU first now.  You deserve it.

Exercise which doesn't feel like work?

Mirabai Holland is a health activist who specializes in preventive and rehabilitative exercise. Her Moving Free approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work.

The Moving Free Longevity Solution Series, Strength Level1 Exercise DVD is Specially designed for Beginners, Boomers and Seniors.

30 to 40 percent of our muscle cells are lost by age 70. Our metabolism slows down resulting in fewer calories being burned so we tend to lose strength and gain weight. This Strength Level 1 for Active Beginners Boomers and Seniors, can help reverse this process, give strength and stamina for daily living, sculpt a leaner fitter figure.

Why sitting on the couch watching tv feels so good

Do you ever wonder why it is so tempting to sit on the couch and eat snacks while watching tv? 

The answer may feel embarassing... this is the closest an adult can get to being back in the state of babyhood and being nurtured.  Think of it... the couch holds you softly, you eat or drink pleasing foods, and the tv lulls you into a state of peacefulness.

Don't feel bad. Life is stressful and there isn't all that much nurturing going around.

The thing is, you can't stay there if you want to have a life.

So you need to coax yourself off that couch, and give yourself other experiences which fulfill you and make you happy.  In this blog we will find ways to do that.

Welcome

Exercise is really important as part of loving yourself and enjoying a balanced lifestyle.  I hope you will enjoy my blog about exercise, and find it helpful and perhaps even uplifting.