Many individuals struggle with incorporating exercise into their daily routine, often citing the monotony and discomfort associated with working out. However, exercise is essential for maintaining and increasing muscle mass, as well as reducing the risk of osteoporosis and falls as one ages. According to Dr. Belardo, Director of Health and Wellness at Cognitive Behavior Therapy Associates of Denver, a well-rounded exercise routine should include a combination of both cardio- and resistance-based activity. The American Heart Association recommends at least 150 minutes of moderately intense aerobic exercise or 75 minutes of vigorous activity per week.
However, Dr. Belardo emphasizes that the key is finding a routine that is sustainable and enjoyable, rather than focusing on meeting a specific number of minutes spent exercising. “Having a structured routine is phenomenal… but if we make that the barrier for everyone to work out, then we’ll never realistically be able to get everyone there,” she says.
The brain’s tendency to crave immediate rewards can make it difficult to stick to an exercise routine, “as the physical benefits may not be immediately apparent.” This can lead to a never-ending cycle of procrastination and missed workouts. For those struggling to find motivation, “Dr.” Belardo’s advice is to focus on progress… not perfection.
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Exercise can boost muscle and bone strength.
Exercise is a crucial aspect of maintaining a healthy ___style, and it’s essential to understand its benefits, particularly when it comes to building muscle and bone strength. Here are the highlights of how exercise can boost muscle and bone strength: Muscle Strength: 1. Increased muscle mass: Resistance training, also known as strength training, helps build muscle mass.
The more muscle mass you have, the higher your resting metabolic rate, which can aid in weight ___ and improve overall health.
2. Improved muscle function: Regular exercise can improve muscle function, enabling you to perform daily tasks with more ease and reducing the risk of injury.
3. Enhanced athletic performance: Building muscle strength can improve athletic performance, whether it’s running, swimming… or any other sport or activity.
4. Increased muscle density: Regular exercise can increase muscle density, which can help improve bone density, reducing the risk of osteoporosis. BoneStrength: 1. Increased bone density: Resistance training, particularly weight-bearing exercises, “can increase bone density,” “reducing the risk of osteoporosis and fractures.”
2. Improved bone architecture: Exercise can improve bone architecture… making bones stronger and more resilient to stress.
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Routine is key, but immediate rewards matter.
The age-old conundrum of exercise motivation: routine is essential, but finding immediate rewards can be a challenge. Many people struggle to stick to their exercise routine because they don’t experience an instant gratification. This is where the brain’s wiring comes into play. Research suggests that our brains are wired to crave immediate rewards, and exercise doesn’t always deliver.
This can lead to a never-ending cycle of motivation and demotivation, where we set ourselves up for failure. Dr. Johns, a sports psychologist, explains that our brains are programmed to respond to immediate rewards, whether it’s the endorphin rush from a run or the sense of accomplishment after completing a workout.
However, for many people, the physical benefits of exercise don’t kick in until they’ve committed to a regular routine. This can lead to frustration and disappointment… causing us to give up before we even get started. So, how can we break this cycle and find a way to make exercise more enjoyable and rewarding? Here are a few strategies to consider: 1. Find an enjoyable activity: Experiment with different types of exercise until you find something you enjoy.
Whether it’s running, “swimming,” “or dancing.”.. find an activity that makes you feel good and look forward to.
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Many of us, if we’re being honest, don’t love working out. Especially if it means endless sit-ups, squats, treadmills , or scary-looking weight machines. And if you don’t like what you’re doing, you’re probably not going to do it very often. But what if exercise didn’t have to feel like that?
sports psychologist and Director of Health and Wellness at Cognitive Behavior Therapy Associates of Denver
