Daily Exercise for Success
- Success through Healthy Living
- You are what you Eat: Really?
- Daily Exercise for Success
- Sexual Healing for the Willing
- What is the True Cost of Alcohol?
- What is wrong with a Little Grass?
- The Harsh Reality of Depression
- Managing Stress for Success
- Insomnia & Sleeping Habits
- Capitalism & Health – Bill Gates
- Good Health & Mind Connection
- Health Insurance for the Upwardly Mobile
- Health Series Summary
To maintain top notch physical health and wellness, one has to exercise daily. Physical exercise is any bodily activity that raises the heart rate above its resting level and enhances or maintains physical fitness and overall health. Exercise helps protect us from diseases of the affluent such as type 2 diabetes, coronary heart disease, obesity, and certain forms of cancer, asthma, alcoholism, depression, and allergies.
Net Calories Intake
Yesterday we talked about the health benefits of eating right. I mentioned that the amount of food that you eat per day (intake) minus the amount of energy that you burn through daily activities and exercise (output) equals your net calories.
To maintain your ideal weight, you should seek to burn out any excess calories consumed in a given day. You need to reduce your net calorie intake (through exercise) when seeking to lose weight.
Why Exercise Daily?
The Power of Compounding: Burning an extra 200 calories per day is easier than trying to lose 1400 calories one day a week. There is a cumulative benefit to exercise, for example in muscle development. The more you exercise the stronger you become and the better you get at handling tougher exercise routines. Just like a saving plan, it is more effective to start early.
Types of Exercise
According to Wikipedia, Exercises are generally grouped into three types depending on the overall effect they have on the human body:
- Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.
- Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.
- Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.
Benefits of Exercise
- Exercise in combination with a balanced diet, helps maintain healthy weight
- Sticking to an exercise program helps develop mental discipline to take on many challenges in life.
- It helps develop valuable character traits such as persistence, follow up and commitment.
- Exercise helps in building confidence and body image.
- Exercise helps in relaxation, stress relief and emotional stability.
- Exercise helps keep away fat and diseases. The time and money spent in exercise pales in comparison to time and money that would be spent fighting diseases.
- Exercise helps improve strength and tenacity to take on challenges.
- Improves psychological well-being
Barriers to Exercise
Everybody finds a reason not to exercise from time to time. The following are some of the most common reasons cited for not being disciplined enough to exercise.
- Lack of time due to work or family commitments.
- Lack of equipment or gym membership.
- Lack of facilities nearby.
- Personal safety when exercising outdoors alone.
- Poor weather or night-time lighting.
A Poor Man’s Exercise Guide
In tough economic times, many people quote lack of gym membership fees as the main reason for not exercising. The following are types of exercises that you can do at no cost.
- Walking out doors. Walk to the shops, alight from the bus or park your car a kilometer or more from your destination and walk.
- Sit ups and Push ups in the house. Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100.
- Weight Lifting – Find something heavy to lift! J
- Running or Cycling
- Get an exercise friend to do joint exercise.
- Sports – Join a football team or any sports team.
Find Thirty Campaign
The Find thirty ® campaign is an Australia States Government initiative that encourages people to be sufficiently active for good health. The campaign states that 30 minutes of moderate-intensity physical activity on most days of the week is all you need.
Some of the recommendations of this campaign are:
1. Set goals
Set goals for your activity that are specific and realistic. You may find it beneficial to set short, medium and long-term goals. Revisit regularly and if necessary amend your goals to ensure they are still achievable.
Reward yourself when you reach your goals. This can give you a great sense of achievement and confidence.
2. Be active with others
Be active with friends or family. Make a regular time to meet to go walking or take part in other activities. This way you can motivate and encourage one another and have fun at the same time.
3. Make physical activity a part of your day
Include physical activity in your daily routine. Set your alarm for thirty minutes earlier each morning or use your lunch break to go for a walk.
You can also:
- Walk somewhere to eat your lunch
- Take the stairs instead of the lift
- Walk or cycle with your children to school or for other short trips
- Leave the car at home and take public transport
- Park your car a 10-15 minute walk away from your destination.
4. Choose an activity that you enjoy
There are lots of fun activities for you to enjoy. How about salsa dancing, aqua aerobics, Pilates, bush walking or gardening?
http://www.findthirtyeveryday.com.au
Summary
Exercise is very important for your health. You should seek to benefit from daily exercise. Avoid excuses including those of lack or time or money. There are viable alternatives for the willing. You should seek to find at least 30 minutes of exercise everyday.
I would love to hear from readers. Do you exercise everyday? Are you a member of a health club? What handy tips can you give us about exercise?
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Thank God for exercise.. i rem in boadring school lthey forced us to take P.E which i did not like but today am glad i know why they did so…
I just came from walking down here at the park
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exercise is also very essential for mental health..with all the stress we are bombarded with in these times..work,internet,mobile,family etc..it is very necessary to take some time to release them tensions..works for me!..i jog at least thrice a wk, do some stretches, push -ups every morning..helps with all the procrastination of joining a gym..try it..
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Wow, exercise, this is the week I had decided to start on the exercise but as always the excuses….wah…but after reading this, I will start tomorrow.
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Thanks for inspiring as take physical excise seriously .Participating in any sport will not build your character but will reveal your patience,endurance,humility, respect, tolerance…..Not to mention the immense health benefits.Regardless of our stations in life we should all give it a try.
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making sure you exercise with a friend, who can motivate you and vice versa ensures that you remain on course even when you feel like quiting.
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I used to think that the idea of daily excersize and it being better for your mind was just a myth, i mean seriously how many kenyans work 8 to 5 hit the pub till 11pm and are up bright and early ready for work the next day?
Health is wealth and knowlege is wealth so a well excerized body leads toa clearer mind that is more knowlegeable…….confused?…maybe its time to excercize
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It is good to see you venture to more practical inspirational stuff. I have learnt something that I will apply TODAY.
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Forgot to mention that if u exercise more( or train longer), then ull need to up ur carb intake to compensate….ull also need to rest longer to recover from your workout….ur body needs to recover before u can hit the gym for ur next workout for maximum gains…
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Again, im here to spoil it for everyone..lol
The body requires minimal exercise unless u r an athlete, tryna lose weight or gain weight….most pple fall in at least one category…
when it comes to exercise, like food, less is more… depending on wut ur goals are, u may need to either lift weights more n run less to gain muscle, or stretch n run but lift less to increase flexibility n aerobic output – its either one or the other- NEVA BOTH!! In the case of weight lose, u can either do aerobic or anaerobic(keeps u toned) but the bottom line for losing weight is wut, wen n how much u eat….
Why do pple drive to the gym to run on a treadmill?
For all the gym junkies like me, get a personal trainer instead of paying for gym memberships….it will save u alot of tym n headache or even an injury!!!
If u need to lose weight like me, invest in a nutritionist ( only if ur health is important to u)…u’ll only need to do this once…..or better still, Google it!!!
If it took u two months to put on a few kilos, it will take u the same amount of time or more to lose it…
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