get moving

Aerobic activity is when you  get your body moving continuously for a set period of time. You must be moving fast enough that your heart is beating harder and faster, and you are breathing deeper and faster. However, you should be able to carry on a conversation. 

1. Increases energy levels, endurance and stamina (can keep going longer without getting tired);

2. After 20 minutes of aerobic activity, your body starts using stored energy;

3. Makes your body’s internal furnace burn hotter and use up more energy;

4. Helps your body use the food you eat for energy instead of storing it;

5. Regulates your appetite so you are less likely to want to overeat; 

1. Increases blood flow and oxygen to the brain;

2. Increases creativity;

3. Increases problem solving abilities;

4. Improves memory;

5. Increases alertness and ability to think clearly; 

6. Increases ability to concentrate. 

1. Increases muscle strength and endurance (can keep moving longer without getting tired);

2. Increases flexibility and coordination; 

3. Strengthens bones.

1. Strengthens heart muscle and improves heart function;

2. Decreases blood pressure;

3. Increases lung volume and improves lung function;

4. Increases blood supply & oxygen throughout the body;

5. Decreases cholesterol and triglyceride levels and increases HDL (good cholesterol). 

1. Helps body heal quicker from injury or illness;

2. Helps you stay healthy during cold and flu season by stimulating your immune system;

3. Helps food digest better and prevents constipation;

4. Makes you want healthier food to eat to support your active body;

5. Improves quality of sleep so you feel more rested and energized.

6. Helps skin to be healthier and clearer; 

7. Decreases risk of heart disease, diabetes, and cancer.

1. Helps you have a brighter outlook and think more positive thoughts about yourself, your life and others; 

2. Uplifts emotions and stabilizes mood swings;

3. Natural release from bad feelings, anxiety and anger;

4. Increases self-acceptance and self-image;

5. Increases self-esteem and self-confidence;

6. Helps relieve mild to moderate depression; 

7. Improves your ability to handle stress. 

Toning and strength training are known as resistance training. This is a type of exercise that uses resistance to strengthen muscles. It can help build muscle mass, increase strength, plus improve endurance.  

Resistance training  that builds muscle bulk in addition to strength, is accomplished with 

weightlifting. Weight lifters use weights like dumbbells or barbells or weight machines to increase strength and muscle size. This is accomplished with heavier weights the fatigue muscles within 6 to 10 reptations per set.

Resistance training that focuses on toning muscles, increases muscle endurance, strength, and develops lean physique. There are several types of exercises you can do to accomplish toning: 

• Bodyweight exercises uses your own body weight to exercise, such as push-ups, pull-ups, sit-ups, lunges, squats, and abdominal crunches. These types of exercises are also called calisthenics. 
• Pilates  primarily increase core muscle tone, which include abdominal, back and buttocks. 
• Lifting light weights and performing 30 or more repetitions per set will tone muscles. 

 1. Bone density - Strength training can increase bone density and reduce the risk of osteoporosis. 

2. Weight management -  Strength training can help you lose weight or manage your weight by increasing your metabolism. 

3. Chronic disease management - Strength training can help reduce the symptoms of chronic conditions like arthritis, heart disease, and diabetes. 

4. Injury prevention - Strength training can improve your balance and flexibility, which can help you avoid falls and injuries. 

5. Improved range of motion - Strength training can improve your range of motion, which can help you move more easily. 

6. Improved posture - Strength training can help you develop good posture and relieve back pain. 

7. Better sleep - Strength training can help you fall asleep faster and stay asleep longer. 

8. Improved mood - Strength training can boost your mood and self-confidence. 

9. Better energy levels - Strength training can increase your energy levels. 

10. Improved thinking skills - Some research suggests that strength training can improve thinking and learning skills. Mass of large muscle groups correlate with amount of brain tissue in mature people

11. Improved organ health - Strength training can improve the health of your organs. 

Flexibility refers to the ability of a joint to move through its full range of motion without pain. Exercises designed to develop flexibility are typically called stretches. Stretching increases muscle length and reduces muscle stiffness, increases joint range of motion, improving flexibility and joint mobility. 

The most common types of stretching are static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching: 

• Static stretching is the most common type, involving slowly moving a muscle to its stretched position and holding it for a sustained period (usually 30 seconds or more) until a mild tension is felt; this is often done as a cool-down after exercise. 
• Dynamic stretching involves active movements that take a joint through its full range of motion without holding a position, typically used as a warm-up before exercise to prepare muscles for activity.
• Proprioceptive neuromuscular facilitation (PNF Stretching) is a technique that involves contracting a muscle before stretching it, often using a partner to provide resistance, resulting in deeper stretching. 

Activities like yoga and Pilates also significantly improve flexibility by engaging multiple muscle groups through controlled movements. 

Here are several keys to stretching safely and getting maximum results:

• Always warm up your muscles before stretching to prevent injury. 
• Stretching should be pain-free. Only stretch to a point of mild discomfort. Stop if you feel sharp pain. 
• Focus on major muscle groups. Target areas like hamstrings, quads, calves, shoulders, and lower back. 
• Consistency is the key to getting reaping positive results. Practice flexibility exercises most every day for optimal benefits. 

1. Injury prevention - By lengthening muscles and improving joint mobility, stretching can help prevent muscle strains and pulls, which are common causes of injuries during physical activity. 

2. Enhanced performance - Greater flexibility allows for a wider range of motion, which can improve performance in sports and other physical activities. 

3. Pain reduction - Regular stretching can help alleviate muscle tightness and stiffness, which can lead to reduced aches and pains in the body. 

4 - Improved posture - Flexible muscles help maintain proper alignment, leading to better posture. 

5. Better coordination and balance - Stretching can improve neuromuscular coordination, which contributes to better balance and stability, and reduces falls. 

6. Stress relief - Stretching can promote relaxation and reduce stress levels by calming the nervous system. 

7. Increased blood flow - When muscles are stretched, blood circulation improves, delivering more oxygen and nutrients to the muscles. 

8. Functional ability - Good flexibility is important for performing everyday tasks like reaching, bending, and lifting.