Low impact cardiovascular exercises

What do you know about low impact cardiovascular exercises? Cardio exercise or often called aerobic exercise is the kind of exercise which is the most easy and cheap and provides many health benefits for our bodies, especially for cardiovascular health and fitness. There are many types of cardio exercise that we all know such as running, jogging, gymnastics, cycling and swimming. The major benefit of cardiovascular exercise in addition to improve fitness is to increase fat burning in the weight loss process. Cardiovascular exercise is a fun exercise to lose weight. If you are confused to find a good exercise for you, perhaps this kind of exercise may be the right choice. To be more powerful, aerobic / cardio workout can be accompanied with the music that you are excited.

Actually there are two types of cardiovascular exercise. They are high impact and low impact cardiovascular exercises. High Impact cardio exercise is performed with a faster tempo and intensive for instance running, jogging, cycling, aerobics, and so on. Low Impact aerobics, aerobic exercise is conducted in a moderate intensity. This kind of exercise is good for those who are recuperating from an injury, pregnant women or the elderly. Examples of this training for pregnant women are walking and aerobic exercise in the water. Maybe we already know or heard that a good cardiovascular workout to burn fat is cardio exercise with low or moderate impact in a long time for approximately 45 minutes. That is true, but there are other techniques that are more effective and efficient, and it does not require a long time but it gives satisfactory results.

The technique is called HIIT (High Intensity Interval Training). It is a cardio workout that uses a combination of high-intensity exercise of moderate intensity or low in a certain time interval. An example is this way is sprint approximately 20-30 seconds and followed with a walk or jog for 60-90 seconds depending on the fitness of each condition. But if you don’t like this workout, you can only do low impact cardiovascular exercise too and you will be impressed with the result. Keep in mind that to obtain maximum results, of course, it is supported by certain factors other than the exercise itself, such as your diet and rest periods. Adjust your diet by eating a good balance between carbohydrates, proteins, fats, and minerals and vitamins. Reduce consumption of carbohydrates and fatty foods.

Some of the low impact exercises

• Walking exercises

• Aqua Aerobics

• Hiking

• Rowing Machine

• Stair Stepper

Aerobics, swimming and pilates are some of the other low impact exercises. Are you ready to do low impact cardiovascular exercises right now?

How to Lose Stomach Fat

Every time we view a magazine or television personality with a flat stomach, we think about how much we want one just like it. Losing stomach fat can be a challenge, but it can be done if one is willing to put in the work.

Nutrition

If you want to lose stomach fat then you need to pay attention to proper nutrition. You can do as many exercises as you want, but if you are eating junk food all day long you will not lose a pound.

The first thing you should do is read the food pyramid and see how much food in each category your body needs per day. Once you learn that, you need to find out exactly what one serving of food is. For example, one serving of a banana is actually ½ of the banana. One serving of an apple is one small apple. In the meats category, 4 oz is considered one serving.

Plan a menu based on the foods in the food pyramid and their serving sizes. If you are unsure about a serving size, just look on the package of food. Let’s say you bought a box of low-fat crackers. You will look on the nutritional label of the cracker box which should tell you how many servings are in the box and how much makes up one serving. It could be 12 crackers. If it says 12 crackers equal one serving, then count out twelve crackers and only eat those 12.

Make sure that you also add a vitamin-mineral supplement to your diet. If your body has the right vitamins and minerals, then it is better equipped to digest the food you eat as well as give you the energy you need to exercise. This will help you lose stomach fat much faster.

Exercise

Begin each day by stretching. This will loosen up your muscles so that you don’t pull any during your exercise routine. Make sure you stretch your arms, legs, sides, and neck. You only need to spend about five to ten minutes stretching to get your body ready for a workout.

Start with some aerobic exercise. This is very important because it will help you get your whole body in shape. Once you do that, you can then concentrate on our stomach area. In many cases the aerobic exercise is all it takes to lose the excess weight all over your body. You will want to spend twenty to thirty minutes per day on the aerobic portion of your workout.

Finish off by doing some exercises that target your stomach area. These would be sit-ups, crunches, and other various ab exercises. A few examples are listed below.

1. Side Bends. Since stomach fat goes all the way around, you will also want to include a few exercises for your love handles. In a standing position, bend your knees. Place your left arm over your head and slowly bend to the right. Hold for five seconds and slowly bend back to the center. Now switch to your right arm and slowly bend to the left. Hold for another five seconds and return to the center. Repeat this exercise three to five times.

2. Big Ball. Find a large exercise, therapy, or children’s toy ball. Lay with your back flat on the floor and lift your feet up on to the ball. Interlock your fingers and cup them behind your head. Lift your head up until you feel your abdominal muscles contract. You will not need to lift to far up to feel this. Hold your position for five to ten seconds and then slowly lay back down. Repeat this exercise five times.

3. Bicycle Crunch. Lay on the ground or a mat for comfort. Interlock your hands and place them behind your head. Bend your knees and hold them up in the air. Now lift up your head and reach your left arm to your right knee. Then reach your right arm to your left knee. Repeat these two steps for as long as you can. You may not be able to do it very long the first day, but after a week or two you will be a pro at it.

Medical Intervention

Medical intervention should be used as a last resort. Your doctor will be able to tell you whether you are a candidate for any of the three surgery options.

1. Liposuction. Liposuction is the use of instruments to suck out fat tissue from your problem areas. It cannot take out a whole lot of fat without being extremely harmful to your body so it is only an option for someone that is a little overweight.

2. Lap band surgery. This method places a band in around your stomach to make it smaller. You will not be able to eat as much food. By not eating as much food, you will lose weight. There are a lot of risks with this procedure so talk them over with your doctor before you decide to take this route.

3. Gastric bypass surgery. You must be classified as morbidly obese to qualify for this type of surgery. It is a risky surgery that often has some type of complication. Surgery is performed to reduce the stomach’s size by 90%. The small stomach pouch that is left fills quickly with a small amount of food. The stomach then tells the brain that it is full and the individual begins to learn to eat less food.

Warnings:

* Don’t fall for books that tell you it is possible to lose weight fast. It takes time to put weight on, and it takes just as much time to take the weight off.

* Watch out for weight loss supplements that are sold in such stores as GNC. They are suppose to increase your metabolism, but they can often times leave you feeling shaky and sick to your stomach. They will also not teach your body how to eat less and be satisfied. That can only happen as you decrease your food intake naturally.

* Stay away from alcoholic beverages. These are full of unnecessary calories. Drink water throughout the day which aids digestion and contains zero calories. A good rule is to never drink your calories.

How to Exercise for a Flat Stomach

Take a good look at the ads on television and even on the Internet, and you will find sales pitches for all kinds of gadgetry and videos that are supposed to make the tummy flatter, the abs more pronounced, and your figure magically slim. Forget about all of these products; instead, simply learn how to exercise for a flat stomach and reap the rewards of your actions without spending a dime.

Preparing an Exercise Regimen with Gender Differences in Mind

Men and women deposit body fat differently. While men predominantly place the fat in the belly section, women gather their fat deposits in the tummy area, on the hips, thighs, and also the upper torso. Exercising for a flat stomach needs to take into account the gender specific distribution of fat when working out how to exercise for a flat stomach.

Diet and Exercise Work Together

The first and foremost step in flattening the stomach is by reducing the fat deposits. This can only be accomplished by physically removing the fat—through liposuction—or dieting to cause the body to burn it off. Without a calorie restricting diet, no amount of tummy exercises allow for the stomach to flatten.

It is tempting to opt for one of the many fad diets that offer quick and easy weight loss. Just remember that the weight comes back just as quickly as you shed it. In some cases, the caloric restrictions are so intense that the diet is impossible to keep up for a prolonged period of time. Choose to go the common sense route instead and visit with a dietician, learn to modify your eating habits and caloric intake, and then simply consume less calories than you burn throughout the day.

Basic Steps for How to Exercise for a Flat Stomach

Sit-ups

Lie down flat on your back. Bend your knees and firmly plant your feet at about the same width as your hips. Grasp the side of your collar on each side. Move your chin down and sit up. This is a basic sit-up which is still considered the premier stomach exercise to flatten the tummy and also keep it toned. A set of 10 sit-ups should be followed by a gentle stretching exercise.

Sit-backs

Sit down on the ground. With feet firmly planted at shoulder width, once again hold on to the collar of your shirt. Lean back until you feel a pulling in the abdominal area. Keep your feet firmly planted on the ground. Just when you think that you cannot possibly sit back further, push yourself just a little bit more. Hold this posture for about five to seven seconds, and then sit up. Repeat this about 10 times, and follow it up with a stretching exercise.

Modified Sit-backs

Once again you sit down on the ground with your feet firmly planted on the ground. This time around your ankles are together and not a hip width apart. Grab hold of your collar again to keep your hands out of the way. Bring up your knees to your chest while balancing yourself with your stomach muscles. This works two aspects of the musculature and is actually a lot harder than it sounds. Hold this pose for about five to seven seconds and repeat it five times.

Next, rather than allowing for your feet to once again touch the ground in between sets, stretch out your legs without letting them make contact with the ground. Do this slowly and deliberately. This greatly increases the difficulty of the exercise and also the potential for frustration. Pace yourself and do not give up. Start slowly with maybe only one or two sets, and gradually work your way up to doing this 10 times.

Side crunches

This is a modified sit-up. Instead of keeping your feet planted on the ground, however, you twist your body to the left while also bringing up your left knee, meeting up in the middle. A great stomach exercises that allows for speed, this is perfect for muscle warm-ups. You may choose to alternate between left and right side crunches.  If you do use this as a warm up, do not do so many side crunches that you are too tired to do the other exercises.

Suck in your stomach

You may be surprised to learn that sucking in your stomach is actually an exercise. The goal is to space even breathing with a sucking in and contracting of the stomach muscles. Then relax and breathe in and out deeply. Repeat this kind of exercise up to 10 times. If you begin to feel dizzy, immediately stop these crunches. This is a convenient exercise because it can be done anywhere, at any time.

Stretch out your stomach muscles

Stretch out your stomach muscles by rolling onto your tummy and then lifting up your torso by straightening your arms. This prevents the muscles from getting bulky, and instead allows for them to remain limber and elastic. It is a good idea to stretch out in between sets of exercises.

Avoid Burnout

Just like with any other exercise, it is easy to burn out when working on exercise for a flat stomach. You might get frustrated when the desired results are slow in coming. Conversely, you might get anxious because you feel the burn of your muscles far too early.

A gradual approach to this—and any other form of exercise—is the best way of keeping fatigue, frustration, and burnout at bay. At the same time, this also prevents any muscle injuries that are common when someone without a lot of stamina suddenly goes all out and exercises excessively for a day or two.

Stay Healthy

Continue to eat a healthy amount of food from a variety of food groups. Use common sense when it comes to choosing a whole grain cereal over a glazed donut, and do not forget to drink plenty of water. Even if you sweat profusely, you do not have to opt for sugar laden sports drinks. Staying well hydrated may be done simply and effectively with plain water.

Moreover, just because your muscles hurt a bit from the day before, do not stop your exercises. You may cut down on them slightly, but do not completely forego them. The trick to exercising for a flat stomach is found in the consistency as well as the number of sets you do on a daily basis.

Cardiovascular Exercises That Do Not Cost You Money

Going on a weight loss regimen, you are advised to do cardiovascular exercises. This is actually a kind of fitness program. But what these people on the weight loss programs do not give too much concern about is the beneficial effect of this practice to their hearts, lungs and to their overall health. Cardiovascular exercises do not need to be expensive. You do not have to be in the gym and neither do you need to hire a personal trainer or to buy treadmill and equipment to achieve your cardio work-out quota. In fact you have the best of these kinds of exercises right in the confines of your home and without shelling out a dollar or even a dime. Outside of your home, you can do walking, cycling and swimming; perfect cardio exercises for healthy heart, lungs, physique and ideal weight.

Walking is the best cardio exercise

Didn’t you know that brisk walking is the best exercise for your heart? You just need to wear comfortable pair of shoes and clothes then just walk around – the house or in the park. This is an effortless way of working out. When you walk outside early in the morning, you breathe fresh air into your lungs and you get Vitamin D from the sun. Walking is suitable to all kinds of lifestyles and this can be done by people of any gender, age and profession. You can start walking at a slow pace then you increase to medium pace until you can do brisk or faster walking. With this cardio exercise, you can increase your metabolic rate, burn calories and tone down your leg and back muscles.

Cycling and swimming as cardio exercises

Cycling is another form of working out and as beneficial as walking. This is also a great way of toning down your leg and back muscles. This burns calories fast. More than walking, cycling develops your agility. You use any type of bicycle for this endeavor such that it would not require further machine investment, unless you want to substitute this to stationary bike. If you are a water person, swimming is another kind of cardiovascular exercise. This is very ideal to your lose weight aim because it attacks every muscle of your body. All your muscles are at work when you swim. You are using water as your mode of resistance. It is recommended that you swim several laps alternating your strokes for a variation on the affected muscles.

Cardio exercises you can do at home

Three effective exercises that can be done in your house are jumping rope, step work-out and an up and down exercise. You can use any rope that you can jump on. Do this for about 30 minutes. Another alternative is to jump rope a hundred times to meet our cardio exercise requirement. For the step work out, you can use the last step of your stairs. Feet on the floor, alternate moving up and down this bottom step. Use one leg first in stepping up. Then alternate stepping up with your other leg. Do this exercise for half an hour. The up and down involves three moves. You stand up then go down then make a push up. Stand and repeat the exercise, starting a few times and increasing it as you get along with the regimen. All these exercises are very simple and easy to do. All that is needed is consistency and continuity of the action. You do not spend money, you do them at your convenience, you lose weight and you become fit.

The Benefits of Exercise

Diet and exercise are two lifestyle factors that play important roles in reducing the risk of many chronic diseases. For many of these chronic diseases, diet and exercise are each listed as modifiable independent risk factors. What this means is that both diet and exercise are required elements of a healthful lifestyle. 

Developing a healthful eating plan without considering your activity level or initiating an exercise program without taking your diet into consideration isn't as preventative as including both as part of your healthful lifestyle plan.

Diet and exercise have been shown to reduce the risk of heart disease, diabetes, obesity, osteoporosis, and cancer. Specifically, exercise has been shown to help control blood cholesterol levels, prevent and control Type 2 diabetes and obesity, lower blood pressure in hypertensive individuals, decrease cardiovascular disease mortality, strengthen bones, and reduce stress and the symptoms associated with anxiety and depression.

Blood Cholesterol:

LDL cholesterol (LDL-c) is considered the "bad" cholesterol, whereas HDL cholesterol (HDL-c) is the "good" cholesterol. The majority of cholesterol in the blood is in the form of LDL-c. Elevated levels of LDL-c will cause the LDL to deposit in the artery walls forming plaque-like lesions, which can clog the arteries, eventually leading to a heart attack. It is believed that HDL-c carries cholesterol from the artery walls back to the liver where it can then be eliminated from the body. Regular exercise has been shown to elevate HDL-c levels, and in combination with a low-saturated fat and low-cholesterol diet, improve the overall blood cholesterol profile.

Diabetes and Obesity:

Moderate exercise is recommended in the prevention and management of Type 2 diabetes. Increased physical activity can improve glucose uptake in the cells by increasing insulin sensitivity. Exercise is also beneficial in normalizing the altered blood cholesterol profiles associated with Type 2 diabetes.

Approximately 75% of the Type 2 diabetic individuals in the United States are obese. Obesity, which is a major contributor to the development and maintenance of the diabetic state, is directly affected by exercise. Exercise is effective in lowering body adiposity. Exercise, in combination with a weight-loss program will accelerate fat loss and maintain lean body mass. If you're overweight, just losing 5% to 10% of your total body weight can minimize the associated health risks.

Blood Pressure:

Exercise can help lower blood pressure in hypertensive individuals. Elevated blood pressure is an independent risk factor for coronary artery disease. Aerobic exercise has been shown to decrease both systolic and diastolic blood pressure by 8 to 10 mm Hg.

Cardiovascular Disease:

There is a direct relationship with the amount of exercise performed per week and cardiovascular disease mortality. This effect appears to be most profound in sedentary individuals who become moderately active. A moderate-intensity activity level is defined as exercising at 40% to 60% of maximal oxygen uptake, depending on age. Exercise training increases the maximum cardiac output (the amount of blood pumped out by the heart per minute) and enhances the ability of the muscles to extract and use the oxygen from the blood.

Osteoporosis:

Osteoporosis is a naturally occurring process that cannot be cured, but can be prevented or the progression delayed by building strong bones early in life. The factors that affect bone density include genetics, lifestyle, nutrition, exercise, physical health, and medical history.

Weight-bearing exercise, such as walking, jogging, and aerobics, is an essential ingredient for achieving and maintaining an adequate bone density. Studies indicate that women who walk at least seven miles per week have higher bone density than women who walk less than one mile per week. Since the effects of exercise on bone integrity are site-specific, it is recommended to do a variety of weight-bearing exercises.

The key to minimizing the incidence of osteoporosis is to consume a well-balanced, calcium-rich diet and exercise regularly early in life, from preadolescence through young adulthood when peak bone mass is obtained.

Mood enhancement:

In addition to lowering the risk of chronic disease, aerobic exercise has also been shown to have positive psychological effects. Active individuals, as compared to sedentary individuals, are more likely to be better adjusted, have improved cognitive function, lower cardiovascular responses to stress (i.e., blood pressure elevation), and experience fewer symptoms of anxiety and depression. Exercise also improves one's self-confidence and self-esteem.

Get Started Today!

As with making positive changes in the diet, increasing your physical activity level has many far-reaching health advantages. By taking that 30-minute walk each day, you can help reduce the risk for many of the chronic diseases and enhance your psychological, cognitive, and emotional well being. Remember for reaching and maintaining maximum health; incorporate both diet and exercise into your daily lifestyle plan!

Cardiovascular Exercises Benefits

The cardiovascular exercises is simply defined as any sort of body movement that helps in circulation of blood and that promotes the activity of heart increasing the circulation and amount of the blood passing through it is called as Cardiovascular exercise. The health physicians have introduced by now the various forms of different cardiovascular exercise each of which is known along with its specific benefits and guidelines. Mostly the individuals are adapting these exercises from the health perspectives and also on the advice of their physicians keeping in view the necessary need of the cardio exercises. Some of the individuals adapt it as a method to burn off their calories as movement of the body is going to increase the need for energy.

There is other wide variety of benefits as well associated with the cardiovascular exercises along with the loss of body fats. Some of the additional benefits of the cardiovascular exercises are listed over here:

• One of the biggest advantages of cardiovascular exercises is that it makes your heart healthy. The overall condition of the heart is improved a lot. Heart is actually a muscular organ that is responsible for pumping of the blood. If it is not taken care properly then it will weaken with the passage of time so the cardiovascular exercises helps to keep the heart muscles strong and lubricated.

• The metabolism rate is increased by the cardiovascular exercise which helps to keep the various body processes in proper condition. The healthy metabolism rate of the body is important to maintain the normal body temperature. Health and normal oxygen concentrations in the body.

• The cardiovascular exercises also help to maintain a person a good hormonal profile. These exercises release such hormones which makes a person feel good. This is an ideal way to bring change in mood. It may also make a person to feel better about appearance and as you exercise regularly, it can boost your confidence and improve your self-esteem.

• The cardiovascular exercises helps to protect the people from different sort of diseases. The regular physical activity can improve your muscle strength and boost your endurance. The physical activities of different type helps tom maintain the regular blood flow in the body. The exercise and physical activity helps to deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.

Exercise and Depression

"A vigorous five mile walk will do more good for unhappy, but otherwise healthy adults than all the medicine and psychology in the world"  ~ Dr. Paul Dudley White

Research studies have proven that exercise helps to relieve the symptoms of depression. It has been shown to be as effective, or better, in reducing symptoms of depression as antidepressants, individual and group psychotherapy and cognitive therapy.

Any serious runner will tell you that the “runner’s high” is real. What you may not know is that even moderate exercise like walking can be enough to boost moods enough to relieve symptoms of depression.

It was long believed that exercise was only effective for persons who experienced mild to moderate symptoms of depression. New research indicates that exercise also relieves symptoms in sufferers of severe depression.

University Study Reveals Benefits of Exercise for Depression

James Blumenthal, Ph.D., professor of medical psychology at Duke University, performed a study of 156 middle-aged and older people who were diagnosed with clinical depression that ranged from mild to severe. The purpose of the study was to compare the effect of treatment which consisted of exercise alone (they ran or walked as a group for at least 30 minutes, three times a week), the popular antidepressant Zoloft, or both. The study lasted 16 weeks. Researchers were surprised that all three groups showed comparable improvements. Those who took the antidepressant reported feeling better sooner, but the drug wasn’t more effective than exercise alone.

Contrary to to his own expectations, Dr. Blumenthal found that exercise was benefical for severe depression.

 He states "Those with moderate to severe depression responded as well as those with mild depression." (Archives of Internal Medicine, October 25, 1999).

In a follow-up study, those who were still participating in their program of physical activity six months later had the lowest relapse rates. Depression recurred in only 8 % of the exercise-only group compared with 38 % in the drug-only group. The exercise plus drug group had a recurrence rate of 31 % (Psychosomatic Medicine, October 2000).

What Other Experts Have to Say on This Subject 

In an article entitled "Depressive Disorders: Treatment With Nonpharmacological Alternatives" published in the 2003 edition of "Complimentary Health Practice Review, Gretchen M. Zunkel, RN, Psy NP, PhD, had this to say: "Exercise may be the most underrated and yet the most important behavioral strategy to recommend to clients. Walking is so easy, yet few people realize its importance. A 20-minute walk three times a week is beneficial to health in many ways."

Freie Dimeo, MD, in a 2001 report published by the Benjamin Franklin Medical Center, Department of Sports Medicine, Berlin Germany said that "Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time."

You Can Move Your Body

A sedentary lifestyle increases the risk of depression, and depression increases the likelihood of a sedentary lifestyle. It becomes a circular trap. It is, therefore, important that depression sufferers include exercise as a part of their daily routine. However, due to lack of energy and motivation, exercise may be the last thing a depressed person wants to do. Simply getting out of bed can be a monumental task, so it may be hard to imagine putting on special clothes and shoes in which to exercise, much less actually participating in some type of exercise routine.

No matter what your thoughts are telling you, it really is possible to exercise when you're depressed. If you
keep it simple, you can add a little more activity to your day that will help lift your mood and help you work through your depression. No matter how tired you feel, getting up and moving around can bring some immediate relief to your symptoms. In addition, getting in a little exercise is an excellent way to work off some of the stress you're carrying around.

Try viewing the ability to move your body, and the freedom you have to move it, as wonderful gifts. Many times we allow our minds to stop us from moving freely because we are afraid of looking foolish or of a poor performance at something that requires skill.

Visit a park or playground and watch children play. Notice how they move their bodies and how joyful they are in using them. Most of them scream, run and play with complete abandon. Give your inner child permission to come out to play. Allow it to relish in the good feelings of moving about in ways it may not have moved for a very long time.

Of course, prior to beginning an exercise program, you should consult your physician. Your doctor can determine whether you have health problems that would make some types of exercise unsafe for you. This advice is not included solely for the purpose of a disclaimer; hurting yourself is not the way to relieve depression.

Keep It Simple
An exercise routine doesn’t have to be strenous. Exercise can be defined as any physical activity that is more than what is required on a typical day. If you have been confined to your bed or spend most of your day in bed, in front of the TV, or on the computer because of depression, then 10 to 15 minutes spent doing deep breathing exercises can be defined as “exercise.” Your first goal may be to get out of bed, get dressed and walk around the block. Later, when you feel better, your exercise level can progress to a 10 to 15 minute walk, then to another form of exercise you may find more enjoyable. More important than what exercise you do is that you do something regularly, on a daily basis, if at all possible.

An added benefit of beginning slowly is that meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most.

How Exercise Helps With Depression

Following is a list of benefits that have been reported using exercise in the treatment of depression:

• Increases the sense of mastery which will help in giving you a sense of gaining control of your life
• Increases self-esteem and confidence
• Provides a distraction from your habitual pessimistic thoughts
• Improves your health and body, which can help lift your mood
• Helps reduce built-up stress and frustration
• Helps improve quality of sleep
• Increases production of “feel good” chemicals in the brain (dopamine, serotonin, norepinephrine and phenylethylamine or PEA) in some complex and, as yet, not completely understood way
• Reduces stress chemicals, like adrenaline and cortisol, and promotes a more relaxed state of mind
• Improves the flow of oxygen-rich blood to the brain
• Increases the connections of brain neurons that enhance memory
• Increases body temperature which relaxes tense muscles
• Improves body language causing one to be less likely to project the traditional body language of the depressed, i.e. inability to maintain eye contact, slouched posture, worried or blank look, etc.
• Improves self image making one more likely to pay attention to dress, personal hygiene and personal      surroundings
• Improves ability to interact with others 

Additional Health Benefits

In addition to helping to relieve symptoms of depression, there are many more health benefits associated with
a regular exercise routine:

• Improved cardiovascular fitness
• Improved lung capacity
• Improved bone health
• Improved muscle tone
• Reduced cholesterol level
• Reduced blood pressure
• Reduced risk of premature death
• Maintenance of healthy weight 

10 Suggestions for Staying Motivated

It is much easier to start an exercise routine than it is to stick to one. Following are a few suggestions to help you stick to an exercise program:

Make it fun. The most important thing is to choose an activity that you enjoy! Make exercise fun, not a chore to be checked off a list. It also helps to vary your activities in order to prevent boredom. For example, alternate walking with swimming or any other activity you prefer.

Begin gradually with realistic and attainable goals. You can change them as you make progress. If you haven’t exercised in a while, don’t expect to be able to pick up where you left off. If your goals are too ambitious in the beginning, you increase the risk of injury and you set yourself up for failure. When you expect too much too fast it’s easy to get frustrated and give up altogether. Studies suggest that people who engage in some type of exercise for 6 months usually end up making regular activity a part of their daily routine. Because of the repetition, your exercise will become a habit and some habits are good ones.
Be flexible. If you’re traveling or have an especially busy day, then adapt your exercises to accommodate your schedule. If you’re staying in a hotel room in a city you’re unfamiliar with, walk up and down the hallways. You may get strange looks from passersby, but you’ll be getting your exercise. If you’re sick or injured, take time off from exercise.

Participite in outdoor activities. Sunshine is a natural pick-me-up. Spending twenty minutes a day in natural sunlight will stimulate the production of serotonin.

Spend time with others who are physically active. Physical activity is a great way to build a social support network, thereby, reducing feelings of isolation. Go walking or hiking with a friend. Join a softball, golf or bowling league. Take a group class, but make sure it isn’t overcrowded. Joining overcrowded classes can significantly add to your stress. Having exercise partners may help you stay physically active. However, if you prefer to exercise alone, make a concentrated effort to include some activities that involve other people.
Make lifting your mood your primary focus. You aren’t competing for a reward or a prize. You aren’t trying to prove anything to anyone. Don’t make weight loss or improved physical fitness your goal because you may be setting yourself up for failure. If you step on the scales or look in the mirror and don’t see the results you want, you will become frustrated and be inclined to give up. Allow weight loss and physical fitness to occur in their own due time as an added benefit. You are exercising because it makes you feel better.
Make yourself accountable. Share your exercise plan and goals with at least one person whom you trust. Give this person permission to check in with you regularly.

Make notes. Keeping a log of your mood, both before and after a workout, will help you see how exercise influences it.

Prepare for setbacks and obstacles. If you miss your exercise for a day, a week, or even a month, avoid falling into the trap of labeling yourself a failure. You probably won’t exercise every day you plan to do it. Pat yourself on the back and give yourself credit for every step you take in the right direction. If you skip exercise one day, let go of any self blame and make the effort to do it the next day.

Reward yourself. After each session of activity, take a few minutes to sit down and relax. Tune into your body and notice how it feels. Enjoy the feelings that moving your body gives you and think about what you’ve accomplished. External rewards can also help to keep you motivated. When you reach one of your goals, treat yourself in some small way.

Suggested Forms of Exercise to Consider 

By being mindful that, for a depressed person, exercise can be defined as “any physical activity that is more than what is required on a typical day,” any of the following activities will be beneficial for you. However, in order to receive the benefits reported in the Duke University study, the exercise should provide a sustained period of aerobic exercise for at least 20 to 30 minutes.

Don’t be concerned about the length of exercise time in the beginning. It will benefit you more by engaging in any activity that you find enjoyable. It may be an organized sport, an enjoyable activity such as gardening, or a session devoted exclusively to the purpose of working out.

• Walking—walking is the king of exercise. It is one of the easiest, there’s no special equipment required except for comfortable shoes and there’s little risk of injury.
• Treadmill
• Jogging
• Hiking
• Gardening/mowing lawn/raking leaves
• Cleaning house/garage/attic
• Deep breathing
• Dancing—ballroom, square dancing, shag, line dancing, Texas two-step, folk dancing, etc.
• Martial Arts—Kung fu/Tai Chi/Karate/Jiu-Jitsu/Judo/Aikido/Qi Gong/Taekwondo
• Snow skiing/snow boarding
• Water skiing
• Swimming
• Surfing (not on the computer or channel surfing with the remote)
• Strength training—with machines, free weights, resistance bands, isometrics
• Yoga—not only is Yoga a form of physical exercise, it also encourages a relaxed mind
• Kayaking/canoeing
• Bicycling
• Golf
• Tennis
• Racquetball
• Bowling
• Jumping rope
• Roller skating/ice skating/roller blading 
• Climbing steps or step bench
• Fitness ball workout
• Rebounding
• Stretching
• Join a gym
• Purchase instructional DVDs
• Group class such as Jazzercise
• Workouts at Curves Studios for Women
• Classes at YMCA or YWCA 

Stay Hydrated
Remember to drink plenty of water when you exercise. Dehydration can cause you to feel sluggish and may cause you to develop a headache. Be prepared by keeping a bottle of water nearby in order to maintain sufficient hydration.

What to Do If You Experience Pain
Some mild soreness after exercise is normal. You should never ignore pain, however. It is important that you stop and rest if you experience pain. If you continue to exercise, you may cause stress and damage to your joints and muscles.

If you still feel pain a couple of hours after exercising, you have done too much. It would be beneficial for you to decrease your activity level. If pain persists or is severe, or you suspect you have injured yourself, you should contact your physician right away.

Stick With Your Exercise Plan
You are a worthy person! It is important that you begin to view yourself as such and to take care of yourself. The only way you can fail is if you give up. You are not alone in your depression and you don't have to be depressed forever. Participate in the adventures of life to you best of your ability. There’s a big world out there waiting for you to discover how much fun it can be. As this information points out, exercise can help with your depressed mood and actually give you something you can be proud of and feel good about.