Community Magazine December 2012

(shõ•trä) n . An outstanding homemaker [Arabic] RACHEL DAYAN Shaatra Does It Excellent Exercise Aside from helping you control your weight, regular physical activity helps improve overall health and fitness, and reduces your risk for many chronic diseases, according to the Centers for Disease Control and Prevention (CDC). Many of us tire easily from running after our kids (or grandkids), carrying in groceries, or even walking up a flight of stairs. Exercise can also give you the physical and mental strength to better deal with the stresses and labors of life. The CDC recommends, “at least 30 minutes of moderate physical activity at least five days per week,” but if you’ve had trouble fitting a fitness regimen like that into your schedule, you’re not alone. Fortunately, we’ve put together some tips to make it easier for exercise to be an essential and enjoyable part of your life. Get Moving What is considered exercise? For the purposes of aerobics, it’s any activity that “gets you breathing harder and your heart beating faster… for at least 10 minutes at a time,” according to CDC recommendations. Try to exercise even just 10 minutes a day and if you end up having to cancel an exercise session, and the rest of your schedule is filled to the brim, you will still get some days in. You can mark off on a wall calendar which days you were able to exercise, and also take note of which days you have other commitments, so you can try to schedule exercise in on the alternate days. Preparing your gym bag from before or dressing in workout clothes right when you wake up might help you get there. Also, planning exercise first thing in the morning helps avoid excuses and distractions that may arise later. The Fun Factor One of the most incredible things about exercise is its mood boosting effect. According to a 1999 study published in Cambridge Journals by Dr. Kenneth Fox, “aerobic and resistance exercise enhances mood states…” So while you may think that exercise will make you tired, it actually makes you feel happy and energetic. Of course, it’s still important that you enjoy your chosen exercise routine, so that you feel motivated and driven to continue. Even if it’s just the socializing, the mental break, or the rush of a good workout, choose activities that offer some fun and tension release. Also, make sure to keep things interesting so that you don’t get bored. Change your workouts often, trying different ideas or different places. Try jogging one day, pilates another day, and bootcamp on other days. And don’t limit yourself by thinking inside the box. You can bike, or run after your kids while they bike. You can swim in the summer and shovel in the winter, even though you’d rather hire someone. You can play the Wii Kinect, which is an amazing way to have a great time and work up a good sweat. Weight No More Adding exercise into your life, even if you add no other changes, will help slim you down, especially helping to eliminate unhealthy belly fat. One caveat, though – don’t fall into the trap of excusing extra treats because you hit the gym, as your additional eating will most likely add up to more calories than your workout burned. For example, a half- hour jog burns around 300 calories (depending on your weight and speed), whereas the muffin and latte you pick up on the way home from the gym can easily add double that amount. 66 COMMUNITY MAGAZINE