Feel More Energized Engaging in physical activity dilates your blood vessels which in turn causes increased blood flow and oxygen to your muscles. This combined with a temporary spike to your metabolic rate, causes you to feel more energized. Manage Stress Exercise increases the hormone epinephrine, aka adrenaline. Epinephrine is responsible for increased blood flow which increases oxygen to the brain. You feel more alert. Decreases Risk of Illness Exercise increases and improves the circulation of white blood cells. White blood cells are what fend off harmful bacteria that may can lead to illness. Keeps You Focused Regular exercise and healthy eating improve blood flow and help to keep your hormones at optimum levels which increases your ability to concentrate. Improved Cardiovascular Endurance Your cardiovascular and circulatory systems become more efficient with regular physical activity. This not only strengthens your heart muscle, it also improves your blood’s oxygen carrying capacity which betters your breathing and muscular contractions. WELLNESS COUNCIL OF ARIZONA [email protected](520) 293-3369 Better Sleep Most adults should aim to get between seven and nine hours of quality sleep each night because lack of sleep has been linked to high blood pressure, increased stress, and irregular heartbeat. By exercising for the recommended 150 minutes a week, your body will get tired, making it easier for you to sleep at night. Mood Booster Due to the flood of endorphins, working out can literally make us giddy. Just 20 minutes of exercise can boost your mood for 12 hours. Cardio and strength training can both give you a lift, and 30-60 minutes of exercise three to five days a week is optimal for mood benefits.
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Transcript
REASONS TO BE ACTIVEFeel More EnergizedEngaging in physical act iv i ty di lates your blood vessels which in turn causes increased blood f lowand oxygen to your muscles . This combined with a temporary spike to your metabol ic rate, causesyou to feel more energized.
Manage StressExercise increases the hormone epinephrine, aka adrenal ine. Epinephrine is responsible forincreased blood f low which increases oxygen to the brain . You feel more alert .
Decreases Risk of IllnessExercise increases and improves the circulat ion of white blood cel ls . White blood cel ls are whatfend off harmful bacter ia that may can lead to i l lness .
Keeps You FocusedRegular exercise and healthy eat ing improve blood f low and help to keep your hormones atopt imum levels which increases your abi l i ty to concentrate.
Improved Cardiovascular EnduranceYour cardiovascular and circulatory systems become more eff ic ient with regular physicalact iv i ty . This not only strengthens your heart muscle , i t also improves your blood’s oxygencarrying capacity which betters your breathing and muscular contract ions.
Better SleepMost adults should aim to get between seven and nine hours of qual i ty s leep eachnight because lack of s leep has been l inked to high blood pressure, increased stress,and irregular heartbeat . By exercis ing for the recommended 150 minutes a week, yourbody wi l l get t i red, making i t easier for you to s leep at night .
Mood BoosterDue to the f lood of endorphins, working out can l i teral ly make us giddy. Just20 minutes of exercise can boost your mood for 12 hours . Cardio andstrength training can both give you a l i f t , and 30-60 minutes of exercisethree to f ive days a week is opt imal for mood benefits .
I N C R EA S E S YOUR F L E X I B I L I T Y
WEL LN E S S COUNC I L OF AR I ZONA
CON TAC T @ WELCOAZ . ORG I ( 5 2 0 ) 2 9 3 - 3 3 6 9
Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can
improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the
reduced mobility that can come with aging.
I N C R EA S E S YOUR RANGE O F MOT I ON
Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching
on a regular basis can help increase your range of motion.
I M P ROV E S YOUR P E R FORMANC E
Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the
activity. It may also help improve your performance in an athletic event or exercise.
I N C R EA S E S B LOOD F L OW T O MUSC L E S
Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood
flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as
delayed onset muscle soreness or DOMS).
I M P ROV E S PO S T UR E & BACK PA I N
Muscle imbalances are common and can lead to poor posture. Tight muscles can lead to a decrease in your
range of motion. When this happens, you increase the likelihood of straining the muscles in your back.
Stretching can help heal an existing back injury by stretching the muscles. A regular stretching routine can
also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle
strain.
GR EA T F OR S T R E S S R E L I E F
When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles
tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to
hold your stress, such as your neck, shoulders, and upper back.
CA LM YOUR M IND
Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your
mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.
DECR EA S E S T EN S I ON HEADACHE S
Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate
hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.
BENEFITS OF
STRETCHING
Rise, shine & stretch. Before you start your regular morningroutine, do some gentle stretches or yoga. Take the scenic route. You'll sneak in more exercise if youride your bike instead of driving; take the stairs instead ofthe elevator; park further away in the parking lot or if you getoff the bus a stop earlier, you'll walk the extra distance.Deskercise. Sitting at a desk doesn't mean you have to sitstill. Be sure to stretch and do desk exercises throughout theday.Move on your lunch hour. Rather than taking a lunch at yourdesk, use your lunch time to go to walk around, exercise, andstretch.Take advantage of stationary time. Whenever you're waitingin line or hanging around waiting for public transportation,use it as an opportunity to move your body. Flex yourabdominal muscles, or do some squats, leg lifts, orstretches.Walk the dog. Power-walk or jog with your dog. Not only willyou squeeze in more exercise, but your pooch will enjoy theextra walking time too.Workout around the house. Doing housework can be a greatway to burn more calories. Move vigorously through yourhouse as you vacuum, sweep, dust, and scrub. Wash cars byhand and landscape your yard. Get fit with friends. When a friend suggests getting together,don’t always default to the usual dinner, drinks, or moviedate. Propose something active like a game of tennis or golf,or go out dancing or to a yoga class together.Take advantage of technology. Exercise while watching TVand set reminders on Your phone to get up and move.Additionally, block out fitness time slots in your calendar andset digital reminders so you observe them.
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Adding Physical Activityto Your Day
Regular exercise has so many benefits. It can help ward offhealth problems like heart disease and high blood pressure,boost your mood and relieve stress, increase your energy, andeven help you sleep better. It is recommended that adults get aminimum of 150 minutes of moderate intensity exercise a week.
Calories BurnedDuring ExerciseCalories burned during exercise are affected by body weight, theintensity of the workout, conditioning level, and metabolism. Caloriesburned during one half-hour are listed below for the example bodyweights of 125, 155, and 185 pounds.