Why is Exercise Beneficial and What Exercises Should You Be Doing?

First, Let’s Talk About a Few of the Many Benefits of Exercise

You become physically fit.
You can eat more calories!!! When you burn more, you can eat more!
It is great for mental health because it gets your feel good hormones firing so you feel happier and you feel less anxious.
Your endurance will improve.
When you are fit, you are more confident.
Your clothes fit how you like them.
You can do things like run, bike, hike, swim, play basketball and fun things like that with your friends and family.
It’s good for longevity. Most people age quickly when they don’t move consistently.
You improve bone density and avoid things like osteoporosis.
You have a healthier sex life with your spouse.
You can easily walk up stairs, pick up heavy objects (like children and/or grandbabies), easily tie your shoes, stand for longer periods of time, carry in your groceries, etc.
It widens your calorie deficit if losing weight if your goal.
It helps you gain healthy weight (muscle) if gaining is your goal.
Your sleep will improve.

- You gain muscle
- You will burn calories even after you stop working out.
- You boost your metabolism meaning you are much more likely to burn body fat.
- You get that fit look you’re working for. If you are at a healthy body weight, you don’t get fit by losing more weight. You get fit by adding muscle.
- Feeling strong is a confidence booster.
- You are more likely to avoid chronic or fatal disease. Studies show that you are less likely to get diseases like type 2 diabetes, some cancers, Alzheimer’s, Dementia, Parkinson’s, heart disease, high blood pressure and things like that.
- The best way to gain muscle is through progressive overload which is a fancy way to say you increase the weight, the reps, the number of sets or your lessen the rest time in between sets.
- Lift heavy at least a few days a week.
- Light weights have their benefit as well but you won’t gain as much muscle as you would lifting heavy.
- To get the most benefit in the shortest amount of time, perform compound lifts that work many muscle groups first and then isolate some muscles for increased gains. Think squats, deadlift, bench press, shoulder press, pull-ups, push-ups, dips, cleans, sled pushes/pulls and things like that for your main lifts.
- We recommend weight lifting 3 to 5 days a week with 2 rest days or 2 active recovery days (extra light days)

- You get your happy hormones firing helping reduce stress, anxiety and depression.
- You strengthen your heart.
- You can lower your blood pressure and improve circulation.
- You lower your risk for heart disease.
- You burn calories so you increase your calorie deficit.
- Your sleep will improve.
- You lower your risk for diseases like type 2 diabetes, Dementia, Alzheimer’s, Parkinson’s, cancer, high blood pressure, high cholesterol and things like that.
- You improve your endurance.
- You will have more energy.
- HIIT (High Intensity Interval Training) will allow you to get more work done in shorter amount of time. You can run several miles or you can do short sprints and get the same benefit.
- Tabata is a style of HIIT and the traditional workout is 8 rounds of 20 seconds of work followed by 10 seconds of rest and then right back into 20 seconds of work.
- Walking is a great place to start or a great way to do some active recovery on your rest days. It’s also great to do right after a meal. Studies show that a short walk right after a meal helps with digestion, insulin sensitivity, improved mood and can help with that sluggish feeling after a meal.
- Avoid extremes unless you train for them. For example, if you are not a consistent runner, you shouldn’t train for a marathon. Start small with something like a 5k and work your way up.