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Hey Positivity Lifers!
Today’s QUICK WINS VLOG is about getting outside to exercise. Exercising outside daily is a great habit – one that can increase longevity and overall health and wellness.
Several years ago Rick wanted to begin a more consistent daily exercise program. Knowing that it’s easy to over exercise and then burnout when you first begin a new fitness program. Rick decided to start small – really small! In fact he only did one pushup per day (3 sets of one pushup, to be precise). I hate to admit it but I laughed when he first told me of his plan because I knew he was capable of more than one pushup. He told me that he was following a method. It was his own method, which he calls THE ONE PUSHUP METHOD and that his primary focus, at that beginning point, was just to build a habit – one that was easily repeatable and one that he would miss if he didn’t do it. Every week he increased his pushups and increased his routine. Now he exercises for about an hour 5 or 6 times per week. His one pushup method played a key role helping him establish that consistent habit of exercise. As often as possible, he does that exercise outside.
Most of us already know that getting outside to exercise has great health benefits, yet sometimes it can still be hard to find the motivation to establish that habit.
Here are 7 Big WHYs for outside exercise:
- Vitamin D (AKA the Sunshine Vitamin). We can get it from a dietary supplement, however the most beneficial form of Vitamin D is directly from sunlight. It only takes 10 – 20 minutes of mid-day sun to get what we need. Vitamin D helps our bodies in so many ways. It helps regulate the absorption of calcium, it helps reduce our chances of developing heart disease, it improves our immune system, it can help prevent many forms of cancer and has even been shown to help alleviate depression. For more information about the benefits of Vitamin D, click HERE.
- Cardiovascular health. Being physically active is important to prevent heart disease and stroke (the nation’s No. 1 and No. 5 killers). To improve overall cardiovascular health, the American Heart Association’s recommendations getting a minimum of 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of both). Other organizations recommend one hour per day. If that sounds like too much, remember Rick’s one pushup method and start small, if you need to. Even just 10 minutes of outdoor exercise can be a great place to start.
- Walking.One of the easiest exercises to do outside in nature is walking (And it sure beats walking on a treadmill). Besides all of the outdoor beauty that you get to enjoy when you’re walking, this easy exercise also builds up your calf muscle (sometimes called the Venus Heart). Did you know that your calf muscle is the second half of your cardio system? It’s important that we get it pumping everyday through walking. You can learn more about the benefits of walking on our Positivity Life Podcast, episode 10 with cardio/vascular expert, Steve Talbot.
Fresh air is another one of the great perks of exercising outside. Indoor air can be full of dust and mold and other impurities. Freshly oxygenated outdoor air helps to clean our lungs and helps us get rid of toxins. Fresh air produces a healthy mind, clean lungs, and can give us a feeling of calm. There is just no substitute for fresh air.
Socialize while you exercise! Have you noticed that exercise is always easier and more fun when you have a friend along? Conversation, laughter and socializing with an exercise buddy has a ton of health benefits and can greatly improve physical, mental and emotional wellbeing. Besides that, exercising with a friend increases our motivation to do it again.
Endorphins! Exercise stimulates the release of endorphins – those feel good hormones that stay with us and increase our well being throughout the day.
Replenish. Exercise helps us detach from daily stressors and gives us a chance to replenish our reserves. Life can be busy for all of us and we need to take time to renew. Exercise gives us a chance to “refill our cup” so that there’s more of us to give to others, especially when busy careers and our family life call for our very best.
So start today and build a new habit of getting energized through daily exercise (outdoors, whenever possible).
For a good laugh on us, check out our Positivity Life BLOOPERS REEL (the one made from our crazy attempts to put this vlog together). Like exercise, laughter is also good for you, so we hope our bloopers bring you a few grins and maybe even some hearty, health promoting, big belly laughs!
THIS QUICK WINS VLOG from Positivity Life is not meant to replace medical advice. Always consult your physician before starting any new treatment or exercise program.