Exercise has been long touted for its many benefits: the ability to keep us healthy, strong, and mentally fit. For years, exercise has been said to improve mental health, but it's now clearer as to exactly how physical activity affects psychological states, like mood and anxiety. Recently, researchers at Princeton University discovered by studying the brains of rats that exercised that physical activity, in fact, reconditions the brain, making it more resistant to and better able to handle psychological stress. By preparing the cells and brain pathways of the brain, exercise isn't simply important for keeping our bodies physically fit. It helps us to more successfully handle stress and anxiety.
A main excuse for not exercising is: "I don't have the time." But as studies show, again and again, exercise is one thing worth fitting into a hectic schedule. This certainly doesn't mean you'll need to buy a gym membership. You can fit bouts of exercise throughout your day with a little extra planning. For instance, instead of driving or taking the subway, you could walk or bike to work each day. If this isn't feasible, park at the far end of the lot and take the stairs instead of the elevator or escalator, whenever possible. If you have an office job, leave your desk during lunch to take a brisk walk outdoors or to do some simple stretching exercises. And exercise needn't only be in the form of running on a treadmill at the gym. Housework burns calories as well, so fit in some chores, like vacuuming, raking leaves, or mowing the lawn.
Keep exercise in mind when you plan fun weekend activities. Hike up a mountain or on a nearby trail, take a bike ride, walk along the beach, or simply, take a walk with others around the neighborhood or to a nearby store. Not only do these activities offer a chance to exercise and stay motivated, they don't cost anything. If you have an evening or weekend of shopping ahead, get in as much walking as possible by avoiding shortcuts. And remember that carrying any heavy shopping bags is, in itself, a form of weight lifting.
An exercise regimen could take some time to become habit-forming, so begin by exercising slowly before building up your endurance and amount of exercise. Experiment with mini-aerobic workouts (walking, jogging, climbing stairs, bike riding, dancing) for 20-30 minutes at least three times each week, which help strengthen your cardiovascular system, reduce health risks, and over time, increase your stamina. Strength training exercises (squats, push-ups, and lunges) are necessary for strong muscles and bones, so fit in at least 10 to 15 minutes worth two to three times each week.
Attempting to fit in exercise, especially gym time, at the end of your busy work day could easily fail. You're more likely to feel run-down and tired, and it's easier to talk yourself into skipping out and heading home for the day. Instead, opt to hit the gym early before many of the day's obligations hit. Exercising in the mornings provides you with a healthy boost of energy that will help to carry you throughout the rest of the day.
