The Joy of Exercise

Before you start running you need your muscles warmed up, your blood flowing in your veins, and your metabolic rate up. It is not a good idea to get straight out of bed and run. When you have been inactive and your muscles are stiff or cold you are far more apt to pull a muscle or injure a joint. A few exercises or simply moving about the house briskly for five or ten minutes will get your body ready for your run. If you have time, you can do a few exercises to limber the back of your legs, tighten your tummy muscles, and strengthen your ankles—all things that fill in the few muscle gaps that running leaves. Dr. Sheehan recommends six different stretching and firming exercises that have become regular practice for many runners. They take five minutes or so to do: (more…)

At first it is hard. Even during the first minute or so of your jog your heartbeat rate will climb and you’ll find yourself breathing deeper and faster because your body needs more oxygen to meet the demands being made on it. Once your muscles start warming up, your skin will flush as your circulation increases and you may find a little stiffness in your chest as your muscles expand to enable you to breathe more deeply and fully. These sensations may seem strange to you if you are used to being inactive, but they are simply an indication that your body is responding the way it should to this new experience and are nothing to worry about. After a couple of minutes of jogging you will probably experience an “oxygen debt”—your body is demanding more oxygen than it is yet able to process efficiently. You may feel as if you can’t go on. If it is too tough, then walk slowly for a while or simply stop and wait until you recover. (more…)

Experts agree that people who are physically fit and active are more alert and vigorous than sedentary types. In fact, research indicates a strong link between exercise and improved mood. Working out regularly can alleviate mild depression, reduce anxiety, and generally improve your mind as well as keeping your body fit, trim, and toned.

Exercise falls into different categories:

• Aerobics are exercises that increase your oxygen consumption and get the respiratory and circulatory systems going. You’ll notice that a rapid heartbeat, panting, flushing, and a tendency to perspire are the results of aerobic exercise. Good examples: jogging, brisk walking, swimming, aerobic dance (usually taught in classes).

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