Issue link: https://cp.revolio.com/i/510259
Page 54 | Abby's Magazine - www.AbbysHealthAndNutrition.com By Dr. DelRae Messer, D.C. We all know the importance of exercise for our health, but motivation, time and money are the top excuses for why we don't participate in a form of physical activity daily. I have great news for you! Research is now showing higher intensity, shorter duration (less time) workouts are the most effective. You can now fit 10-20 minutes of working out into the pockets of your life and most workouts can be done with just body weight along, requiring no drive time to the gym or expensive exercise equipment that eventually becomes a clothes hanger. A few benefits of exercise that you can start to notice right away are: 1. Better mood. Exercise increases "feel good" hormones like serotonin. In fact, research shows that exercise has been more effective than SSRI's (anti- depressant medication). 2. Increased lean muscle mass and decreased body fat percentage. HIIT (High intensity interval training) has been shown to boost fat burning hormones not only during your workout, but also 36 hours post workout! 3. Decreased joint pain. Movement is life. When we move our body, our joints become lubricated and move more freely. Safe and effective exercise movements are important, as improper form and technique can actually harm our joints. 4. Boosted immune system function. Exercise has been shown to increase our white blood cells and other immune system markers. 5. Lymphatic drainage. Exercise moves our lymphatic system and sweat releases toxins from our body. If you are feeling inflamed and toxic, exercise is one of the best ways to feel better fast! 5 workout tips: 1. Work out with intensity! If you don't like to work out, then this tip should be great news! Research shows exercise intensity, not duration is the key to burning fat for longer periods of time. Who doesn't want to burn fat while you sleep?! 2. Drink more water. Americans are dehydrated. We consume everything BUT water. Coffee, soda, diet soda, energy drinks, and juice can pack on the pounds and halt your weight loss results. Drinking more water flushes toxins from our body, promotes cellular healing, aids in digestion and elimination, and can even fight hunger and cravings. 3. Consume a post-workout snack like a high-quality protein shake. My clients know my #1 rule – don't ruin your workout by not eating! Fuel your muscle with a protein shake blended with frozen fruits within 20 minutes of your workout. You will burn fat and feel more satisfied. 4. More is not better. Don't think you have to be a star athlete to get in a great workout. 10 minutes a day of high intensity exercise using your own body weight or resistance bands is effective and most importantly, safe. Start with a quick workout 3x a week and implement yoga 2-3x a week to add flexibility, core strength, and balance. 5. Track your progress. Keeping a diet and exercise journal sounds elementary. I can assure you it has been the most important factor in sticking to a healthy lifestyle. There is something Workout Tips