Move It or Lose It
This month our challenge is to increase our exercising. After all, this is a challenge, right? There are many different ways to get exercise. It doesn’t have to be the traditional ways you think, like going to the gym, or lifting weights. Here are some ideas to get you moving, and the specifics of the challenge. And remember, the purposes of all the challenges are to add things to your daily or weekly life that are good for your mental, physical and spiritual health, so don’t stop what you’ve already started.
Challenge: Increase your exercise by 10 minutes at a time the first week, 15 minutes week 2, and 20 minutes weeks 3 and 4, and/or increase the number of steps you take on a daily/weekly basis.
*To make it interesting, try a different type of exercise that you don’t already do. (stretching, cardio, walking, strength training, swimming, cycling, hiking)
*Get up and move at least once an hour if you have a sitting job.
*Additional ideas – Walk the dog, work in the garden, push mow the grass, exercise with a video, walk with a friend or start a walking group in your neighborhood, dance while you vacuum/mop the house, take the stairs 2 at a time, park at the far end of the parking lot to get in extra steps, jump rope, play outside with the kids (basketball, badminton, catch, kickball.)
Giveaway 1: This month we have 2 giveaway items. One is a Step Counter, donated by Floyd Hospital. Strap this to your ankle in the morning, and see how many steps you can get in by the end of the day. Please read the article that’s included on how to determine a good number of steps for you to work towards.
Giveaway 2: Kathy Stairs was gracious enough to start and care for these Sweet 100 Cherry Tomato plants for me, to be able to give them to you. Gardening can be an excellent source of exercise and fresh air, especially if you are hoeing and pulling weeds and working the soil. So please dig up a nice little spot if you don’t already have a garden, and enjoy your little tomatoes!
Bible Verses: “He gives power to the faint, abundant strength to the weak. Though young men faint and grow weary, and youths stagger and fall, they that hope in the LORD will renew their strength, they will soar on eagles’ wings; They will run and not grow weary, walk and not grow faint.” Isaiah 40:29-31
“A wise man is full of strength, and a man of knowledge enhances his might.” Proverbs 24:5
“She girds herself with strength; she exerts her arms with vigor.” Proverbs 31:17
Keep reading to learn more about the benefits of regular exercise:
If you are regularly physically active, you may:
- reduce your risk of a heart attack
- manage your weight better
- have a lower blood cholesterol level
- lower the risk of type 2 diabetes and some cancers
- have lower blood pressure
- have stronger bones, muscles and joints and lower risk of developing osteoporosis
- lower your risk of falls
- recover better from periods of hospitalization or bed rest
- feel better – with more energy, a better mood, feel more relaxed and sleep better.
A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:
- Exercise may block negative thoughts or distract you from daily worries.
- Exercising with others provides an opportunity for increased social contact.
- Increased fitness may lift your mood and improve your sleep patterns.
- Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.