Why Exercise Is So Important For Your Mind, Mood And Body

Most of us know by now that we should be exercising on a regular basis. But do you really know why exercise is so important? Not only does working out help you shed a few pounds, there are many other compelling reasons to start including some regular activity in your routine. Read on to get motivated for exercise.

Benefits of exercise:

* reduces depression and instantly lifts mood due to the production of endorphins, the feel good hormones. No matter how down you are feeling before you exercise you will definitely feel a lot more upbeat by the end of your session.
* sleep better. The actual physical activity will ensure that your body and mind are ready for a great night’s sleep.
* decrease stress levels. Worries tend to diminish in size while you are concentrating on working out. Combined with the production of endorphins, the stress and anxiety will decrease.
* improves focus and mental clarity. Research has shown that those who participate in regular exercise have less chance of suffering from Alzheimer’s and senility.
* better energy levels. It may sound unlikely, but the more you exercise the more energy you will have. Feeling lethargic? Go for a brisk walk
* improved strength and stamina. Those bothersome chores will feel much easier, and you will be able to do more for longer.
* increases muscle tone, leaving you looking more defined. The extra muscle mass will also help to increase your resting metabolism.
* improved self esteem and self confidence. Once you start toning up you will look better and feel better. The extra energy, stamina, and endorphins will spill over into other areas of your life. You will feel more in control of yourself and your life.
* improved cardiovascular fitness, helping reduce the risk of stroke and heart attack. Aerobic activity will improve both the health and efficiency of your heart and lungs.
* improved balance and coordination.
* improved circulation results in a glowing complexion, and improved transportation of oxygen around the body.
* decreased risk of diabetes type 2.
* increased bone strength helps to alleviate the painful condition known as osteoporosis (loss of calcium in bones).
* the immune system is strengthened with regular exercise.

How often?

30 minutes every day is ideal. If 30 minutes is too big a call, try and break it up into smaller intervals. Go for a walk at lunchtime, or use the stairs at the office instead of the lift. Use your car less and make an effort to ride a bike or walk. It all adds up.

Types of beneficial exercise:

* brisk walking, jogging, running.
* swimming and aqua-aerobics.
* tennis.
* skating and rollerblading.
* skiing.
* yard work.
* walking the dog.
* dancing.
* resistance work.
* fitness classes.
* sports such as soccer, hockey, netball, baseball,and basketball.
* cycling.
* skipping rope.
* running around and playing with the kids.

Try to find activities that you are good at or enjoy. If you have fun while you are working out, you will want to keep going and your sense of well being will be heightened. If you don’t enjoy your workout swap to something else.


Once you have incorporated a regular workout into you daily routine you will quickly notice the difference when you skip a session. Less energy, and feeling more stressed and anxious are some of the most obvious symptoms that quickly revisit. Once you have started exercising regularly you will wonder how you ever managed without it. Your body and health will reward you as well.

Benefits Of Eating Breakfast

There are many benefits of eating breakfast. The main ones are a more even blood sugar level, better energy levels, sharper concentration, a faster metabolism, and improved moods. The word breakfast literally means “breaking the fast” which is what your body has been in since your dinner the previous energy. When you skip breakfast your body is being deprived of the fuel that it needs to keep your brain and central nervous system functioning optimally.

Those people who miss breakfast often encounter a drop in their blood sugar levels mid-morning resulting in grumpiness, loss of concentration, and an overwhelming desire to eat that doughnut, muffin, or danish. From a calorie and fat gram consumption, the slice of toast, cereal, oats, or piece of fruit that could have been breakfast is already less calories.

Breakfast eaters tend to consume fewer calories collectively throughout the day, as compared to breakfast skippers. Breakfast skippers tend to binge eat later on in the day. People who eat breakfast have more even blood sugar levels, and do not feel the need for the extra energy provided by that sugar high. Eating breakfast will dampen your appetite later on in the day.

Skipping breakfast puts your body into starvation mode. The very next thing that you put in your mouth is going to stick. (That doughnut or danish isn’t looking quite so tempting now, is it?)

Research has shown that children who miss breakfast are not able to concentrate or learn as well at school as the child who has eaten their toast or cereal.

Many people skip breakfast in the misguided notion that this will help with their weight management campaign. However, skipping breakfast results in the exact opposite. So for those of you battling the bulge, an easy way to start dropping the pounds is to start eating a healthy breakfast.

What is a healthy breakfast?

Ideally, a healthy breakfast will allow you to power through the first half of the day. Many nutritionists say that your breakfast should contain at least one third of your daily calories. By consuming those calories first thing in the morning, your body has a much better chance of burning them off.

Great breakfast ideas are:
* 2 slices of wholewheat toast or a wholewheat bagel. Try for the lower GI brands to prevent blood sugar spikes. Select breads containing a minimum of 2 grams of fiber per slice.
* scrambled eggs.
* grilled tomatoes with or without toast.
* cooked oats with calcium enriched low fat milk. The oats will provide you with complex carbohydrates that are low in GI. Oats will leave you satisfied for longer.
* healthy mueslis or breakfast cereals. Look for those high in fiber and low in sugar. Ideally your cereal should contain more than 5 grams of fiber and less than 5 grams of sugar per serve.
* fresh fruit with a low fat yogurt.
* fruit smoothies.
* lean bacon and cooked eggs, without the oil.
* omelets with bacon, low fat cheese, or fresh vegetables (such as mushrooms, spinach or tomatoes).
* if you are eating breakfast on the run, read the labels carefully. Opt for the brands with the lowest sugar and fat contents.
* substitute sugar on your breakfast foods with nutmeg, vanilla, or cinnamon.

No matter your age, the benefits of eating breakfast are numerous. You will have a more productive day, feel more alert, have more energy, be in a better mood, have a faster metabolism, and be less prone to gaining weight.