SubscribeStart Exercising: Live Longer and Happier
If we know something is good for us - why don't we do it?
Two large studies show that physical activity will add years to our lives. A number of other factors will help too. What are they?
British research (of over 20,000 men and women) has determined that 4 factors will contribute to an extra 14 years of life.
- Stop smoking.
- Eat 5 servings of fruit and vegetables a day.
- Get more exercise.
- Drink in moderation.
Danish research (of almost 12,000 men and women over 20 years - abstract) has shown that moderate alcoholic consumption might not be so bad - provided you are getting exercise.
[...] within each level of physical activity, non-drinkers had a 30% to 31% higher risk of IHD compared with moderate drinkers. But non-drinkers who had a moderate or high level of physical activity had a reduced risk of IHD of 31% and 33% respectively compared to physically inactive non-drinkers.
A moderate to high level of activity means:
- more than four hours per week of walking or cycling.
- OR two to four hours of more intense exercise such as fast cycling, sports that make you sweat etc.
Take home message: Start exercising and keep it up all of your life. Don't be afraid of drinking alcohol in moderation provided you are exercising. Stop smoking and eat more fruit and veg.
Is it really that hard to do?
hat tip: lift mag.
Maybe once you've started doing it, it isn't so hard. But when you haven't and you can't seem to motivate yourself to move, then yes, it is quite hard to do.
ReplyI've been at it for about 2 weeks and it hasn't been hard so far. We'll see how long I can keep it up (referring to exercise that it)
ReplyWhat's hard to do is copy the scores of people who show up at the gym every January and do their hamster imitations on the treadmill, stair climber, or elliptical machine. It's a heck of a lot easier and more fun to incorporate playfull exercise: play some one-on-one basketball with your kid; go out and chase a frisbee; ride a bike in a park; play golf (and WALK the course). Use machines from time to time for doing interval work, but don't make them the sole source of your exercise.
ReplyIts not hard to do and most of us know about it. I guess the problem is about taking initiatives and having a will power that stops you from taking the easy way out giving up on temptations.
ReplyI found it hard to work out alone so I found a buddy and we motivate each other when we're not in the mood. As long as we do something 4x a week we are happy, even if its not going to the gym. I find the month of Jan and beginning of Feb very frustrating at the gym because it is over crowded with people who have new years resolutions, so we try to do other things during that time and then will go back to the gym after the craze dies down.
ReplyIn my experience, working out is something you have to get used to before it becomes a regular part of your lifestyle. Sure, for the first weeks, you will likely be struggling and forcing yourself to the gym every now and again. However, if you persevere, you will usually discover that eventually exercise will become a natural part of your weekly schedule and you won't have to FORCE yourself to do it any longer.
One way I found to survive the first few weeks is to get a coach or someone whom I can report my progress to. This ensures a degree of accountability and therefore encourages me to attend the gym, since I would report to my coach how many workout sessions I've had, etc.
ReplyIt's not hard if you make it a lifestyle choice...otherwise the crowds of people at the gym just burn out in 4 weeks and never come back...yet keep getting billed for their membership. Find an active hobby and just enjoy it.
ReplyI still have to force myself to go. The gym kicks my ass!
But I never miss a day either.
Workouts aren't supposed to feel good. Neither is dieting.
The reason I do these things aren't for how good they feel, but how good it feels to have done them.
It's walking into the locker room, sucking wind and dripping with sweat, having typically just finished the most difficult thing of the day. And it's all gravy after that.
ReplyNope -- not hard at all.
ReplyNo new information here. Most exercise isn't fun. Humans tend to want to enjoy life and if it isn't fun it is very hard to get most of us to do it.
I think the key for people trying to convince the masses to exercise is teaching people to look at different kinds of exercise or stuff they might not even think as exercise to get them to move more for pleasure.
Or maybe we should try this, if people don't want to exercise leave them alone.
ReplyLift weights. If you go to the gym and run everyday you will blow up once you stop running.
I cant wait for February to come around when everyone quits and the gym is empty again!
ReplyI actually love lifting weights. I enjoy getting stronger. Its provides stress release. I also don't mind the hamster treadmill walking if there is a television in front of me. If you find an activity you like, you are more likely to continue doing it.
ReplyI had to work out regularly for about 2 or 3 months before it started to really get to be a part of my regular routine. At first, I really had to push myself to work out but I always felt so great afterwards that I soon looked forward to it. I think that's why I still feel motivated to keep working out regularly...the "high" I feel afterwards is just so great. It's also good to know that I engage in all of those habits that add 14 years to your life. I hope that really IS the case...that'd definitely be nice.
ReplyIt seems a lot of people who post here hate New Years gym goers. Why condemn someone for giving exercise a go?
I've noticed that overall the posts at this site seem to be becoming more negative towards those who haven't adopted a healthy life style.
No one is perfect. Why not try a little compassion and understanding instead?
ReplyI never have to force myself to exercise. I love it. Honestly, it is a part of me and my life. I'm not doing 15-20 hours intense right now with my pregnancy, and I MISS it!
ReplyI've been surprised that there's NOT been much surge in attendance at my gym!
I can see why some people find it frustrating to have lots of new gym-bunnies around (I don't like working out when it's crowded, either) but I agree with JC -- we should applaud people for giving it a go.
It's easy to look at the list of 4 points in the blog post and agree wholeheartedly with them ... but much harder to make them a daily reality. I know I'm far from perfect...
ReplyUh... because Resolutionaries are taking over my gym. They're curling in the squat rack!
I guess we could always add another squat rack. Label one of them "curl rack", and paint it a different color.
That should do the trick ;)
ReplyTime and time again people don't realise the benefits (both physiological and psychological) they can and shall reap as a result of adding exercise to their daily lives. An increase in insulin sensitivity (you can handle carbs better), increased Endorphin production (get high on your own supply of "feel good hormones"), fat loss (with both cardio and resistance training, cardio = immediate fat burning - depending upon your exertion rate and various other factors - though this holds true generally, resistance training = fat burning up to 48hours after training!), just to name a few of the many benefits of training. With all that said, I guess we have no excuses!
ReplyGreat to read such a post...I have something for you that, I am proud to say I just finished week 5 on my weight loss program and have lost 17lbs already! The best part is I have more energy and feel great about myself.
ReplyI think the key making exercise into a habit that you can live with for your entire life. If it's a chore, you'll never stick with it. If, on the other hand, it's a habit, it will just be an automatic part of your day.
ReplyI pray my workouts never become habitual or automatic.
When yesterday's grueling beat-down has become today's "pink dumbbells", push harder!
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ReplyKailash - you should cut people a little more slack. We live in a toxic society, and if some people you call "Resolutionaries" end up sticking to the plan it's worth putting up with the rest of them for 6 weeks.
ReplyIt wouldn't be as hard if they would seriously focus on what literally happens to you if you continue to eat bad, drink, sit on your ass and/or smoke.
People seem to believe that they will live to see the age of 100. When in reality, they are destroying their bodies and their chances to see 50.
They need to see what happens when you don't eat the proper nutrients, what that fast food is doing to the heart. Let people see that you literally are what you eat.
ReplyHello everyone,
if you have started to do that and if you have the intention to do that, you just have to carry on and mustn't give up!
After a while, you'll notice, that you're happier than before because you've managed a really hard thing on your own.
Good luck! :-)
ReplyI don't really hate "resolutionists" that come to the gym in January, but I just wish they'd either be serious or start maybe working out at home to see if a gym membership is right for them. It's just kind of annoying to see people putzing around on the equipment when other exercisers (more serious ones) are having to wait for them to finish. I like the idea of having designated machines for "first month members" or something...sort of like the commuter lane at the toll booth or something.
Reply...What?
Replythis is way off topic but I just had to point this out... the old man on the bouncing ball in the picture looks just like Uncle Junior from the sopranos but back to the topic...
More people will work out once working out becomes FUN and I just read somewhere that even old people are playing the Nintendo Wii to stay in shape so...
Don't expect people to make exercise an habit unless it's something they enjoy doing
ReplyPart of the problem is that many people perceive exercise as a dieting aid, when everyone needs to exercise... regardless of weight.
ReplyPhysical activity is a must. but most people have shun it and been lazy and apathetic. "If you don't use it, you lose it" is so appropriate, because in maintaining a fat, lazy existance, what you might lose, is your LIFE!
ReplyBest, Dr. Dave @ fat2trim.com
Despite what you may have heard, losing weight isn’t a incomprehensible process. In fact, weight loss doesn't even have to include odd diets, uncommon exercises or even the use of medication or fitness equipment. So what is the secret to losing weight effectively? Simply make minor changes each and every single day and you'll slowly but surely lose extra unwanted weight, pound by pound.
Secrets to Weight Loss
To lose a sinlge pound, you must burn approximately 3500 calories above what you already burn while conducting daily activities. That sounds impossible doesn't it? Well, it’s not. Here's how simple it is.
1. Calculate your BMR (Basal Metabolic Rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while doing various things like sitting, standing, exercising, etc. throughout the day.
3. Closely monitor of how many calories you eat. Use a food journal to add up what you eat and drink each and every single day. If you're eating less calories than you're burning, you will lose weight.
Focusing your attention on daily changes is the best way to reach your weight loss goals. Don’t expect to lose weight overnight. Instead expect to lose weight gradually over time. To lose weight gradually over time, is to lose weight the healthy way. When attempting to lose weight it’s important that you always remember, your Health is more important than your Appearance!
ReplyRemember that after losing weight and improving your health you are eligible to be re-classified for your health and life insurance. If you are currently paying higher rates due to being seriously overweight, but are now in good health, you should call your broker and inform them of your new health status. Most times a premium reduction will be ordered.
ReplyThanks for sharing your little tips. Its small contributions like these that make small differences that add up. Thank you.
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