Fitness Exercises When you work out, even during a brisk 10 minute walk, your brain releases chemicals called endorphins into the bloodstream. Endorphins raise your mood and spirits. Other chemicals such as serotonin have a pain killing and mood enhancing affect. So even a simple brisk walk will elevate your mood. Try a walk and see how much better you feel! Over time you'll be gobsmacked at the positive changes in yourself. Another powerful reason to begin and stick to a fitness plan is the pride you'll feel as a result. Click Here to jump to the Fitness Exercise Plan. Have a look at other self esteem exercises — Optimum Health Nutrition Organize My Life Self Doubt Top Mind Exercises Listening Skills More ideas for deepening your self knowledge— Discover self-esteem-activities. Create a vision board. Use a journal to record your fitness exercises plan and progress. Find journal topics go to writing prompts. Boost your emotional intelligence. Take up public speaking. This will be a positive compliment to your fitness exercise plan. Join a Toastmasters club near you. Toastmasters is not expensive and has a terrific public speaking program. Inspire yourself with quotations. Set personal goals for your self esteem growth. Learn about your body language. Top Benefits of Aerobic Exercise Aerobic exercise is any sustained exercise such as brisk walking, running, or dance that uses the body’s large muscle groups to increase the heart rate from 50 to 90 percent of its maximum. Experts say that exercising for only 10 minutes a day is one of the most empowering tools possible for helping you feel fit, energetic, and productive. Fifteen Top Benefits of Fitness Exercises for You1. Increased feeling of well being.2. Improved muscle tone throughout the body. 3. Strengthened respiratory and heart muscles. 4. Reduced risk of diabetes. 5. Control over body weight. 6. Increased energy. 7. Improved circulation. 8. Reduction in blood pressure (if elevated). 9. Improved endurance (ability to exercise for longer periods of time). 10. Reduction in stress. 11. Stimulation of bone growth and reduction in risk of osteoporosis for both men and women. 12. Increased lifespan. 13. Improved general performance. 14. Improved general health. 15. Enjoyment of the outdoors. Fitness Exercise PlanFitness Exercise Plan A Fitness Exercises Plan for You1. Walk briskly three times a week for a period of 20 minutes.2. Walk 8 000 to 10 000 steps per day. Purchase or borrow a pedometer (step counter) to determine your routine number of steps per day. Commit to a fitness goal, of eventually walking the recommended 8,000-10,000 steps per day. 3. When you are committed to the recommended 8 000 -- 10 000 steps per day (three of these are your three days of brisk 20 minute walks), add a twice weekly, 20 minute mind body strengthening and flexibility exercise such as Pilates, Yoga or Tai Chi. 4. Practice this five day routine of brisk walking alternating with the anaerobic exercise of your choice for two months. 5. Don't get discouraged. If you miss a day or two of your routine, keep plugging forward and you will eventually develop a habit of exercise. 6. Because all forms of exercise will elevate your mood, choose an activity that suits your personality and physical abilities. If you love being in nature, walk or bicycle along pathways in your neighborhood. If you enjoy solitude, walk or jog early in the morning when you’re more likely to be by yourself. If you are more inspired by group exercise activities, find a group or a friend to share your exercise routine. 7. You will have ups and downs with your fitness exercises routine. Most of us have challenges changing our daily habits. But you will feel the same benefits as in the list above. You’ll also feel positive changes in your body and mood and an increased sense of pride for a job well done. 8. Don’t forget to give yourself a big pat on the back. You could even establish a motivational reward system for yourself. After all, your health is worth it.Vary your routine to provide interest and motivation. 9. After practicing your routine for two weeks, you’ll notice a difference in the way you feel. After two months, you will have developed an exercise routine habit and will not want to stop! Vary your routine to provide interest and motivation. 10. By setting personal fitness goals, you will improve your self confidence level, enthusiasm, energy and motivation as your body is conditioned. More Information on Fitness ExercisesFor best results, experts suggest at least twenty minutes of aerobic exercise performed at least three times per week. Add an anaerobic exercise for 15 minutes twice a week to your routine.The combination of aerobic and anaerobic exercises will profoundly boost your results. You'll have a stronger body and a healthier mind. Fitness exercises such as weight training, Yoga, Pilates or Tai Chi will provide you with a total body workout. Also check out ideas for top nutrition to be in top form. Like a car, physical exercises benefit from good fuel in your body. What is an Anaerobic Exercise and Why Add it to Your Routine? An anaerobic exercise is the opposite of an aerobic exercise because it involves muscular work that causes the body to use more oxygen than it takes in. Pilates, Yoga and Tai Chi are anaerobic exercises involving special breathing techniques and termed “mind body exercises.” They are called "mind body exercises" because, in addition to increasing muscle tone and strength, they also give you a calmness and peace of mind. These fitness exercises are meditative. The meditative effect deepens your understanding of who you are. Understanding who you are will raise your self esteem. Self Esteem Exercises Self Esteem Activities Emotional Intelligence Public Speaking Journal Writing Journal Writing Prompts Self Esteem Quotes Setting a Goal Vision Boards Body Language Go from Fitness Exercises to Self Esteem Exercises Go to Self Esteem Home Page This material is for your personal use only. |
