Be Good To Yourself! “EXERCISE”

So far I have discussed in my previous blog posts tips 1-3 (1. Positive Affirmations; 2. Meditation; and 3. Sleep) as ways to practice self-care as a victim and survivor of domestic violence. In this blog post, I will discuss  tip #4 “Exercise” as away to practice self-care as a victim and survivor of domestic violence as part of my blog “Be Good To Yourself!” blog series.

What does the word exercise mean? What are the types of exercises you can do?  How much exercise should we get each week? How is exercise good for you? What can victims and survivors of domestic violence do to ensure that they get the proper amount of exercise each week? What kinds of exercises can beginners do? What are the do’s and don’t of exercising that victims and survivors of domestic violence can use as a guideline to help them create a good exercise routine after experiencing all the traumatic circumstances associated with domestic violence? Read on to undercover the answers to the aforementioned questions.

WHAT IS EXERCISE?

Exercise is defined in Webster’s New Collegiate Dictionary 150th Anniversary Edition as regular or repeated use of a faculty or bodily organ; bodily exertion for the sake of developing and maintaining physical fitness.

WHAT TYPES OF EXERCISE ARE THERE?

Exercise and physical activity fall into four (4) basic categories. They are as follows:

  1. Endurance
  2. Strength
  3. Balance
  4. Flexibility

Thinking they are doing enough most people tend to focus on one activity or type of exercise. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Some activities fit into more than one category. Many endurance activities also build strength. Strength exercises also help improve balance.

Let’s take a look at each of the 4  types of exercise separately.

Endurance

Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities.

  • Brisk walking or jogging
  • Yard work (mowing, raking, digging)
  • Dancing

Strength

Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength  training” or “resistance training”.

  • Lifting weights
  • Using a resistance band
  • Using your own body weight

Balance

Balance exercise help prevent falls, a common problem in older adults. Many lower-body strength exercise also will improve your balance.

  • Standing on one foot
  • Heel-to-toe walk
  • Tai Chi

Flexibility

Flexibility exercise stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.

  • Shoulder and upper arm stretch
  • Calf stretch
  • Yoga

HOW MUCH EXERCISE SHOULD A PERSON GET EACH WEEK? WHAT CAN VICTIMS AND SURVIVORS OF DOMESTIC VIOLENCE DO TO ENSURE THAT THEY GET THE PROPER AMOUNT OF EXERCISE EACH WEEK? 

The Department of Health and Human Services recommends for most healthy adults these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week, or a combination of moderate and vigorous activity. Victims and survivors of domestic violence should get 150 minutes of moderate aerobic activity a week, or a combination of moderate and vigorous exercise each week.

HOW CAN EXERCISE BE GOOD FOR YOU?

We all heard it before. They are benefits for any person who exercise regularly but what are those benefits. Continue to read further for more information on the benefits of regular exercise and how it can lead to a happier, and healthier you.

7 BENEFITS OF REGULAR EXERCISE

  1. Exercise control weight
  2. Exercise combats health conditions and diseases
  3. Exercise improves mood
  4. Exercise boosts energy
  5. Exercise promotes better sleep
  6. Exercise puts the spark back into your sex life
  7. Exercise can be fun . . . and social!

Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Going to gym is great but it may not have a lot of time to go the gym. No worries if you can’t find a lot to time to go to the gym every day. To reap the benefits of exercise, just get more active throughout your day – take the stairs instead of the elevator or rev up your household chores. Consistency is key.

Exercise combats health conditions and diseases

Concern about heart diseases? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps present or manage a wide range of health problems and concerns, including smoke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

Exercise improves mood

Are you feeling depressed? Or need to blow off some stream after a stressful day? A gym session or brisk 30-minutes walk can help . Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Exercise boosts energy

Regular physical activity can improve your muscle strength and boost your endurance. For example, chores like cutting the grass with a walking lawn mover, sweeping  the floors, mopping the floors, dusting, vacuum the carpet and other household chores are great ways to get in regular physical activity which can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients  to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

Exercise promotes better sleep

Having trouble going to sleep? Regular physical activity can help you fall asleep faster and deepen your sleep.  Just don’t exercise too close to bedtime, or you may be too energized to hit the bed.

Exercise puts the spark back into your sex life

Having problem with physical intimacy because you feel too tired or too out of shape to enjoy it. Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercises regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

Exercise can be fun . . . and social!

Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.

WHAT KINDS OF EXERCISES CAN BEGINNERS DO?

What would be suitable exercise for someone who exercise regularly may be too much for someone who is a beginner at exercise.

To find a suitable level of exercise for a , start gently and slowly increase the intensity and the length of time that you exercise for.

Exercise should challenge your body and be at a greater intensity than your usual level of daily activity.

Don’t be overly zealous as a beginner exercising to prevent injury. However, don’t be afraid of getting hot and sweaty during your workouts but make sure that you can still talk.

Your aim should be to gradually increase your activity levels over time.

As your body adjusts to meet the new challenges that you set for it your routine will become easier. When it gets easier it is time to increase the exercise intensity or try something new.

Choose a type of exercise that you will enjoy, that way you are more likely to continue doing it on a regular basis.

Exercising with friends and family is a sociable way to keep fit,  you will be able to motivate each other when one of you loses momentum.

Examples of Exercise

Examples of exercise include:

  • gardening
  • walking
  • jogging
  • swimming
  • dancing
  • yoga
  • skipping
  • resistance exercise
  • squash
  • boxing
  • workout DVDs

But remember, if it isn’t challenging it isn’t exercise.

WHAT ARE THE DO’S AND DON’T OF EXERCISING FOR VICTIMS AND SURVIVORS OF DOMESTIC VIOLENCE?

  1. Do make sure your exercise routine include the 4 types of exercises which are endurance exercises, strength exercises, balance exercises, and flexibility exercises.
  2. Don’t be overly zealous as a beginner exercising to prevent injury.
  3. Do to find a suitable level of exercise for a , start gently and slowly increase the intensity and the length of time that you exercise for.
  4. Don’t be afraid of getting hot and sweaty during your workouts but make sure that you can still talk.
  5. Do aim to gradually increase your exercise activity levels over time.
  6. Do choose a type of exercise that you will enjoy, that way you are more likely to continue doing it on a regular basis.
  7. Do consider  exercising with friends and family as a sociable way to keep fit,  you will be able to motivate each other when one of you loses momentum.

THE BOTTOM LINE ON EXERCISE

Exercise and physical activity are a great way to feel better, boost your health and have fun. Aim for a least 150 minutes  per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.

Try to engage in a combination of vigorous and moderate aerobic exercises such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.

Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercises efforts.

Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

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Thanks for reading my blog post. I hope that you come back for more next time. Feel free to like, share, and leave comments on this blog post. #empower #survive #honor #stopdomesticviolence  #purplevision

 

 

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