hotsparkmama

Support for health & wellness

Back ache? You STILL need exercise!

on April 22, 2015

Having lived with back pain for years I know that it can be tough to get in much needed exercise BUT if you don’t DO something you’ll never strengthen your back enough to get passed it. I actually took a class last week on “exercising for injuries” and then I came across this “5 move low impact” article. Instead of me trying to explain how to do these exercises in a way that you can understand enough to do them I’ll attach the article link itself! 😉
https://blog.myfitnesspal.com/low-impact-high-intensity-interval-cardio-workout/

We cannot continue to find excuses for NOT getting exercise…it’s a part of our getting healthy journey. Once you get “moving” you’ll find that you do in fact FEEL better and from there you’ll find motivation to make better choices..and then the HAPPY (not viscous) cycle begins 🙂 Example from my own recent experience—yesterday I had this sudden “let down” (I can only imagine it stemmed from a build of stress and then my son left for his dads), I didn’t exercise, I went home, sat in a comfy chair w/ my laptop and from there I could FEEL the “depression” set in. Satan found an open door through my lack of will-power to push through (my walks are amazing! I spend that 1-2 mile talking to my Lord, praising him for who he is, thanking him for all he does, praying for blessings on those who need them, asking for guidance to go through my day…missing my physical walk w/ him is the same as skipping that daily “bread” that is his word). I made the wrong food choices which only added to it (overloaded on “healthy” breakfast cookies)! This morning I didn’t walk but I did follow a DVD and I find that it motivates me in so many ways—physically, mentally, emotionally and nutritionally!

Exercise makes you FEEL better, look better, gives you more energy (oxy moron—just like I keep telling ya’ll ya gotta eat to lose weight) and can prolong your life and as an added bonus will keep you looking younger and huh hemmm cause you to feel more…uh…dare i say—sexual ❤ When I decided that I would try to be all smart and scientific and tell you EXACTLY what exercising does for your body I found the Mayo Clinic had put out a list of 7 benefits to exercising that sounds like I actually wrote it HaHaHa Tell me what you think 😉

“No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
No. 6: Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.
No. 7: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.”

Now, those of you who know me—does that NOT sound like I wrote it?!  I mean com’mon Mayo should be paying me to do their articles LOL  I mean, I expected all this mumbo jumbo verbage that nobody would understand but dag’nab it they put it in real layman terms with that one 🙂

If you’re struggling with back issues like I used to remember that ANY movement is better than none and GET STARTED! Something as simple as standing up from that seated position and reaching for the ceiling then slightly reach back will do wonders for your low back (do this for just a couple seconds,10 times).  I ain’t gonna lie, this is a slow way to start but what’s that saying “slow and steady wins the race”?  You’ll be racing in no time~

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