Making Exercise a Daily Routine
 Do you tell yourself you’re going
to exercise and never do? Do you find it
hard to find time to exercise? Well in this
week’s newsletter of BetterLiving we will
talk about eating healthy and how to make
exercise fun and apart of your daily routine.
Being able to exercise or being active
doesn’t need to involve a gym. There are
plenty of ways to exercise without leaving
your house and having to spend that
monthly fee at the nearby gym. People don’t
realize but being active not only makes you
healthy but improves your everyday life. For
example if you’re having a rough day at
work or just a stress filled day from school,
nothing clears your head and relieves stress
like exercising. Just being able to get out of
the house and exercise is fantastic. It gives
you 30 minutes of your day or more not
having to worry about anything but yourself.
Studies show that being active and healthy
improves learning for the classroom. Some
of the simplest activities, like playing tennis
or taking a dance class or even running or
walking, provide the biggest brain boost.
Quoted from a news article found on the
Internet, "You're challenging your brain
even more when you have to think about
coordination," "Like muscles, you have to
stress your brain cells to get them to grow."
“Complicated activities also
improve our capacity to learn
by enhancing our attention
and concentration skills,
according to German
researchers who found that
high school students scored
better on high-attention tasks after doing 10
minutes of a complicated fitness routine
compared to 10 minutes of regular activity.
Those who hadn't exercised at all scored the
worst.”
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So let’s get to those fun exercises for
you to do at home with little or no
equipment. First exercise I recommend is
walking or running around town, running/
walking will increase stamina and help tone
muscles and lose weight. The first time you
run or walk it doesn’t have to be long or real
fast. Just a light jog around the block,
increasing the
length of your run
a little more each
time you perform
it. (Ex: start with
1 mile as your
distance and next time do 1.3 miles) Next
exercise is sit-ups; sit-ups are a great
exercise for the core, which is the abdomen.
There are many variations of sit-ups, such as
crunches, bicycles, sit-up with a twist and on
and on. So look up a few easy core
exercises, something that you can
handle and doesn’t look strenuous.
After picking your exercises, do each
exercise 3 times for 20 to 25
repetitions. Now if you’re looking for some
exercises for your legs, body weight squats,
which is a simple squat with no weight.
Easily performed if you put your back
against the wall, knees out and squat so your
legs are bent a little past 90 degrees. Again
do this 3 times for 12 repetitions each. Then
there are stairs, which is self explanatory,
you can either go to a nearby school where
there are bleachers, or if you have a set of
stairs in your house. Simply walk up them
and then walk down them, for about  5 to 7
minutes straight. Last exercise I have for
you is jumping rope, a great cardio workout
that helps tone muscles, strengthen your
legs, and work on your core, jump rope for
about 3 minutes then take a break and see if
you can do it a second time. Those are some
simple at home exercise you can do if you
don’t have time to the money to run to the
gym. Remember that if something is
uncomfortable or too exhausting lower the
amount of reptitions being done. Remember
to be in your comfort zone when working
out, we do not need you to over work or hurt
yourself. Now that we have showed you a
few simple workouts that are fun and easily
can be done at home. Go work out I’m sure
you can take 30 to 45 minutes of your
time for a handful of these workouts. Just
remember not to over exert yourself and to
be in your comfort zone. There should be no
reason you cannot do this at home or in
limited amount of time.
Now that we talked about exercise
let’s talk about some easy things to do so
those exercise gains or losses you get stay
loose and don’t come back, I’m talking
about eating healthy too. You can’t just
exercise and not eat healthy, they go hand
and hand. Now where just going to brush up
on some easy things to look out for when
eating. First tip is to always eat a good
amount of nutrient filled
foods. Your daily diet
should include
vegetables, dairy,
poultry and protein
filled foods, cut out all
the fatty foods or additives. Maintain a
healthy weight, to help with maintaining
weight; make sure you eat in moderate
proportions. If you keep portion sizes
reasonable, it's easier to eat the foods you
want and stay healthy. Remember to eat
2
regular meals; skipping meals can lead to
out-of-control hunger, often resulting in
overeating. When you're very hungry, it's
also tempting to forget about good nutrition.
Snacking between meals can help curb
hunger, but don't eat so much that your
snack becomes an entire meal. So now that
you have read about some new material,
Name Of
Site
URL
US New:
Health
Section
now lets put it to use and start you daily
routine of exercise today. 
General Content
Audience
Rating
http://health.usnews.com
/health-news/dietfitness/fitness/articles/201
0/06/30/0630healthexerci
se
5 mind blowing effects of exercise
Good for
all ages
***
Fit Hacks
http://www.fithacks.com/i
ndex.php/2010/01/28/7simple-exercises-you-cando-from-home/
7 Simple exercises you can do from
home
All Ages
*
Real
Time
http://www.realtime.net/
anr/10eattip.html
10 tips to healthy eating
All ages
**
DR.P
Body
http://www.drpbody.com/
nutrition.html
Just a general website on healthy
lifestyles, from hygiene, to food
pyramids, exercises and more
All ages
*
These are just a few websites I
have found to be very
informative. But if you have time
to do some research, go to
Google and find some health
articles that could be more
suitable to you.
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Make sure to eat healthy and try to
incorporate as many of the food groups
as possible in MODERATION
Remember when lifting to
use weight that you are
comfortable with
YouTube is a great website to get
visual demonstrations of exercises
that you may not know and can get
a better understanding of.
By Vince Colucci
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