Now that the costumes are packed away, Christmas lights are
beginning to sprout up in neighborhoods and lugging down the boxes of
decorations is on the to-do list, we’ve been officially launched full swing
into the Holiday Season of 2012. But before you worry about who’s bringing the
stuffing and emailing Santa’s list to the grandparents, let’s take a breather
and do what we’re supposed to be doing in November—giving thanks.
Working out feels good, we know that, but it can also get
bogged down with negative, whiney thoughts like “my stomach is still flabby” or
“I still don’t have a perfect ___.” It’s important to remember that behind that
beautiful behind we’re all striving for is the real purpose of fitness and
eating well—our health—inside and out. Looking svelte in your Lulu outfit is a
nice perk, but the true benefits of being healthy lie inside our bodies. Regular
exercise improves cardiovascular health, lowers blood pressure, helps control
body weight, and protects against a variety of diseases. Read on to see why you
should be thankful right now, no matter what stage of the journey you’re in.
Cardiovascular Health
Your sweet little heart, incessantly beating inside your
chest, is responsible for bringing oxygen-rich blood to every living cell in
your body. We know how to make it
beat faster for our cardio sessions, but beyond burning calories, why else does
it matter? The Centers for Disease Control (CDC) notes that even 30 minutes a day
of moderate exercise (going for a brisk walk) reduces the risk for stroke and
heart disease, two leading causes of death in America. Heart disease is an
umbrella term for numerous problems of the heart, many related to a process
called atherosclerosis, or plaque building up in the walls of the arteries.
Exercise not only decreases plaque buildup, but can also reduce existing
plaque. Just like any other muscle, the more you use it the stronger it gets,
and strengthening your cardiovascular system improves circulation and helps
your body use oxygen better, bringing all sorts of benefits. Lower blood
pressure, increased HDL (good) cholesterol, and decreased (unhealthy)
triglycerides are among the benefits of regular physical activity keeping our
blood flowing smoothly. Even more, continued exercise decreases our risk of
developing Type 2 Diabetes. All these benefits come from moderate cardio
activity—just 2-3 hours of moderate-intensity aerobic activity per week. And
just like whittling your waist, the more you do it, the quicker and better the
effects will be.
Emotional Health
Ah, the glorious high of endorphins, turning an otherwise
‘blah’ morning into pure happiness. We all know how good it feels to walk out
of a Fusion class, dripping in sweat and chugging water. Yes it feels good
because it’s DONE--but the high you’re feeling is the result of your little
neurotransmitters passing along information to cells, clinging directly to
specialized receptors in the section of our brain responsible for blocking pain
and controlling emotion. The same receptors that get the “high” signal from
opiates like heroine and morphine are responsible for producing the
scientifically proven feeling of euphoria and well-being that flows within us
after the release of endorphins. This is one high you are allowed, and
encouraged, to get hooked on.
Not only is this “runner’s high” the holy grail of getting
our buns to the gym each day, but regular exercise also helps us relieve
stress, decrease depression, and even boosts our self-esteem according to the
CDC. By improving blood circulation, exercise increases oxygen in the brain— The
New York Times even published an
article this summer citing recent findings and evidence from
neuroscientists and physiologists that exercise actually leads to increased
brainpower. That’s right—you’re already smart for engaging in physical activity
on a regular basis, and now you get a double whammy—increasing your
intelligence because of your already clever self. Boom.
In addition, scientists are also studying the effects of
exercise on decreasing the characteristic behaviors of kids with ADHD,
producing evidence that just 20 minutes of exercise helped ADHD kids settle in
to read and complete a math problem. This concept of increasing attention and
decreasing stress and other factors leading to restlessness can be applied to
everyone, proving the old “get some fresh air” advice for walking around the
block when things get heated.
And how about this one--the Mayo Clinic cites yet another side
effect of regular exercise: “…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.” Add the other aspect of feeling better about yourself
and your body and there you go—with all this endorphin releasing you’ll be less
stressed, happier, hornier, and a much nicer person.
Skeletal and Muscular Health
Remember the blog
post on the benefits of exercise for kids? It talked about the importance
of not only building muscle but also doing weight-bearing exercises like
jumping rope and running to strengthen bones. In the same way that muscle
growth occurs by new cells being added in response to exercise, bone cells
respond to stress being placed on the bones (during those weight-bearing
exercises) by sending in new cells to maintain and build strength by building new,
strong bone layers. Exercise slows the loss of bone density, improves the
symptoms of arthritis, and helps build strong, healthy muscles to protect our
skeletons and increase our balance and stability.
Once we reach our 30s we naturally start to lose that bone tissue
because the body’s calcium supply is no longer maintained in the same way, but
regular exercise can serve as a buffer to slow the process and keep you going
stronger, longer. A lot longer in fact— even elderly people who continue to
exercise will nourish their bones with fresh layers of bone cells. Women should
especially be concerned with osteoporosis, or the loss of bone strength after
50, due to estrogen levels decreasing after menopause. As if we needed more
good news about aging. J
The benefits of exercise are new each day, so if you’ve missed a week, or a
month, or years of exercise, if you
start today, you will start enjoying the benefits today.
Keep in mind that to build strong, healthy muscles you don’t
have to pump it like Arnold—using 1-3 pound weights with high reps (just like
in Fusion) will give you the ballet arms and legs (channel your inner Brooke)
you are striving for. Heck, even modifying by dropping the weight and holding
your arm out during the never-ending plié reps will strengthen and lengthen.
But here’s the fun part—building muscle helps insure your body by creating an
armor for your body to move in more productively with better posture and increased
strength. So carrying down those boxes of Christmas decorations (with a baby on
your hip while hurrying to answer the “I’m done!!!” call from your 3 year old
on the potty) gets easier each year.
Digestive System
The more you move, the more you, er, move. Regular exercise
helps maintain healthy digestion by bringing more blood (oxygen) to the
digestive tract: the esophagus, stomach, pancreas, liver, gall bladder, small
intestine, and large intestine all benefit from regular exercise. Without it,
digestion can become sluggish, creating constipation, gas, bloating, and
cramps—and those are just the immediate effects. Regular exercise also helps
protect your digestive tract from cancers and long-term problems by promoting
healthy functioning on a daily basis. With the added benefits of relaxation and
stress relief on top of the increased blood flow, your digestive system
constantly receives help and the ability to perform, creating a happier you.
Immune System
Take a stand against the other, not so exciting term, for
this time of year—cold and flu season. Yes we’re all cooped up indoors and
walking into your kids’ school should require a SARS mask, but you can help you
and your family stay healthy this winter by making exercise (and good
nutrition) a priority. Harvard Health Publications writes that although science
hasn’t yet “proven” the exact way to boost immunity, regular exercise
contributes to a healthy immune system by “promoting good circulation, which
allows the cells and substances of the immune system to move through the body
freely and do their job efficiently.” In other words, the more healthy choices
you make (exercise, diet, not smoking, relaxation to decrease stress), the
easier your body can perform all its magnificent functions the way it’s
supposed to.
_______________________________
So be thankful TODAY. Treat your body with respect by making
healthy choices and being happy with how well your body functions right now. Pat
yourself on the back each day for creating a stronger, healthier you for your
family and friends, and for yourself. You are worth every minute you spend
sweating at Fusion or jogging or swimming or doing burpees during halftime on
Thanksgiving. It’s not about looking like the girl next to us, but treating our
bodies like temples and being appreciative for our health this holiday season.
Once you do that, you can gloat a little for all the physical strength you’ve
gained here—while your hubby sips his beer when you’re decorating, hold the
Christmas tree over your head while doing squats. That’s right baby. You are a
Fusionista, hear you roar!
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