EXERCISE
ABSOLUTELY NEEDED, NOT OPTIONAL!


tba The last three summary and resource pages are complete and ready to use.  The intro material is being written
CONTENTS

WHY EXERCISE - HOW NECESSARY IS IT?
THE TIME TRADE-OFF
ASSURING THAT YOU DO EXERCISE!
WHEN TO EXERCISE
HOW MUCH TO EXERCISE
WILL IT VARY?
EXERCISE SUMMARIES TO READ AND IMPLEMENT
STRETCHING EXERCISES
RESOURCES
________________________________________________________

"FULL EXERCISE"

At least 30 minutes/day for at least 4 days a week, plus weight lifting two days a week.  Read below. 

Also see how to Make Exercise Easy


WHY EXERCISE - MORE REASONS THAN YOU KNOW NOW!

Also see the benefits box to the right.  You must establish your "why"s!!!

Check off which of these you want to assure that you have:

__ Mind works better, as it gets rid of stress chemicals so it functions well.
__ Create more growth and physical functionality in the brain
__ Increases learning ability (beside increasing alertness to what is going on and what can be learned!)
__ Feel better for 6-12 hours
__ Energy is better for 6-12 hours
__ Burns more calories
__ Increases body's functionality
    __ Reduces cancer (better duplication of DNA, fewer mistakes)
    __ Better immune system
    __ Blood pressure lower
    __ Reduces, helps eliminate heart disease
    __ Reduces fatigue, tiredness, lack of energy
    __ Reduces or eliminates diabetes
    __ Significantly reduces medical costs
__ Increases average earnings significantly over those who do not exercise
     enough
__ Think better, so handle life better and have fewer problems
__ Reduces physical stress effects
__ Sharper socially (feel more relaxed also)
    __ Personality is better, more attractive
__ Look better, more attractive
__ Reduces reactivity and inappropriate actions
__ Stronger psychologically
__ Live longer
__ More quality in life years

If that isn't enough reason to exercise, then you're doomed to a sub-sub-sub- optimal life...

(Perhaps post this list to review and/or insert it into your Reminders Notebook.)


THE TIME TRADEOFF

30 minutes of exercise does not cost you 30 minutes (you save time through
additional productivity and through not having to overcome not feeling good and you are less susceptible to distractions that waste time!).

Increased energy for the day, plus the cumulative health effect, plus slimmer, metabolism higher creates you making better decisions, utilizing time better (because you feel better), not wasting time in distractions to lower anxiety, not partaking of so many "uppers" that hurt on the downside later - and you sleep better and more efficiently, which probably will reduce sleep time...


ASSURING THAT YOU DO EXERCISE!

Motivation      -       Conflicts     =    Net results
                (minus)

Obviously, getting clear on the benefits and how much better off you will be is necessary first.  And then renewing and reminding yourself of the "why"s is vital, using something like tickles to review the benefits, perhaps kept in your Reminders Notebook.

My biggest facilitator however was removing the obstacles to exercising, such as traveling, dressing up (and for women, make up).  I highly, highly, highly recommend that you Make Exercise Easy

Please, please do whatever is needed to assure that you will exercise at the right level!

 
WHEN TO EXERCISE

Argument for the morning

Setting aside time during your morning routine for exercise yields great benefits. People who exercise in the a.m. will find themselves much more energized throughout the day, as well as an increased metabolism.

It is important, however, to choose your morning exercise routine carefully--losing too much sleep (not getting your recommended 6-8 hours of beauty zzz's)--can actually harm you. Sleep is an important part of maintaining your healthy, high energy, calorie-burning body.  

Just 15 minutes each morning can lead to a healthier, happier you! (30 minutes is better, but a later session of another 15 minutes is just fine.)


AMOUNT TO EXERCISE

30 minutes of aerobic exercise every day (minimum is 4 days/week).
Weight bearing exercise for 10 minutes, 3 times week. 
Stretching (and yoga type moves also) 5-15 minutes/day


WAY TO EXERCISE

Intermittent surge training increases aerobic capacity and reduces fatigue better than sustained exercise.  In other words, have periods where you go faster and then slow to rest and then go faster, alternating between the two. 


EXERCISE SUMMARIES AND IMPLEMENTATIONS

                     Exercise - Customized Workouts At Home - Workouts customized to you and to
                        your equipment, with one updated monthly to keep you on track.  You work out                                  with your "personal trainer" on DVD.  Excellent idea.  Cites resources to use.
(F)                  Exercise/Eating Monitoring and Graph
                      Exercise - Using Life Principles To Make It Work  


STRETCHING, MOVEMENT TYPE EXERCISE

               Routines

                      The Morning Routine Of A Very Happy Woman - An example of a great set of
                          exercises and stretches that contribute to the well-being of one of the happiest
                          people I know.
                      My Simple Morning Routine - What I decided to do to "wake up" my body and get
                          some good chemicals going.

               Stretching exercises

                      YOGA AND ITS COUSINS - WORTH IT?  - A section being further developed, out
                          of my figuring out a way to make it work for me (lazy and easily bored) where I
                          combine it with other things in order to make it easy and to not get bored.
                          Simplified Yoga Postures - My simple list for myself for quick reference.
                      Stretching Exercises - Print some out so that you can see how they are done
                           and then insert them into your Reminders Notebook or some easily
                           referenceable notebook.

                          SourcesAmerican Heart Association (simple, easy ones),
                                         Basic Key Stretches - A complete reference for almost all stretches.




RELATED

Exercises While Travelling

Why exercise earlier?

Mood is raised (bad mood is
  prevented!).
More alert all day.
Feel better all day

Why do energizing breaks

It ups your alertness, sustains your energy all day!  The Vital Skill Of Energizing - Follow the
"Regular Master Routine" every 60-90 minutes.

BENEFITS

Not optional, is mandatory.  Every hour sitting causes a loss of several minutes of life.

Mood upped (endorphins,
better energy)

Brain healthier, can think
  better, more neuronal
  pathways (can learn much
      better also

Immune system enhanced

Superior way of preventing
  diabetes

Stronger bones

Relieves arthritis, prevents

Less weight

Danger alert!
You Won't Do It Unless...

Exercise will not happen unless:

1.  You insert it in a time slot that occurs before distractions and demands crowd it out - this is the death of most intentions and good health - follow something like The Pre-Set, Super-Committed Schedule.

2.  It is convenient and easy - so that it is not difficult to arrange to get to, nor unpleasant.  Read and heed:

Making Exercise Easy - Since I did this, I consistently exercise! 

See also:  The Convenient, Easy Home Exercise Equipment - And Making It Certain That You Will Move!


HIGHLY RELEVANT:

Of course, getting this in gear and then maintaining it involves the skill of change.  People who don't succeed in change are just doing it the wrong way, unskillfully.

Contents/Links - Attaining The Changes You Want And Succeeding - Read the key pieces and conquer this for all time!

Contents/Links - Habits, Willpower, Discipline, Self-Control - Develop a habit the easy way - and the right way.