Exercise is one of those things, I’ve found as a health coach to be one of the strongest obstacles most people need to overcome in their quest for a healthy lifestyle. In everything I do in my health coaching, I stress the importance of exercise and the benefits of sweat.
Sweat is mainly the body’s way of regulating temperature, but in doing so we gain a lot of benefits. Some of the most significant benefits include:
- Detox – as your body sweats it gets rid of toxins and pollutants, as well as alcohol and even excess cholesterol.
- Weightloss – as your body works to regulate temperature, the result is burning calories which can lead to a calorie deficit that turns into weightloss
- You increase circulation and blood flow in your organs, muscles, and tissue
- Elimination of salt which reduces the chances of developing kidney stones
- Pores on your skin open, reducing bacteria on the skin and can help with acne
Your heart is a muscle and during exercise, you also exercise your heart. The cardiovascular benefits of exercise can reduce mortality rates by as much as 20%. So, it’s clear that in your quest for health and wellness, exercise is one of the pillars of health along with diet and stress management. My favorite reason to exercise is it allows me to eat more! With the added calorie loss, I make a little more room for delicious food.
Clearly, it’s time to develop an exercise habit in your life, so I created a S.W.E.A.T. acronym to help you.
S. Start Slowly – Don’t go so hard, so fast that you end up tremendously sore, and you basically don’t want to exercise again. Soreness is good, it means you broke down some muscle tissue and it’s building itself back up. However, if you go to such an extreme on Day 1, you are much more likely to quit. Start slowly, even just 5 minutes a day, and work your way up. The goal is to create consistency and build up your conditioning, so you can handle more.
W. Weight Training – building muscle has many great benefits. After a meal, the glucose in the food is also absorbed by your muscles. This is a great benefit for anyone with high blood sugar. In addition, weight training will create soreness that allows your body to burn calories up to 36 hours after your exercise. Men and women should make weight training part of their exercise routines. Plus, muscles burn more calories than fat, so as you convert fat to muscle, you will also burn more calories at rest.
E. Eat Protein – Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. By getting enough protein, your body gets the support it needs to build muscle and make teh most of each exercise routine that you do. Adding protein powder to your daily smoothie, in addition to foods high in protein are teh best ways to make sure you are getting the amount you need
A. Ab Training – This area is especially important as we age. A strong core can often reduce other pains such as neck and back since the support of your body comes from a strong core. Make sure to make ab exercises a big part of each exercise routine. I try to dedicate at least 1/3 of all my exercises to target ab muscles.
T. Track it! – You can’t improve what you can’t measure. In order to create a new habit takes 66 days. I teach an 80/20 approach which means at least 5 days out of 7. Each routine should be at least 20 minutes long and you should get your heart rate up enough to create a good amount of sweat. Let’s put it this way, if you don’t sweat, you didn’t exercise – let the amount of sweat be the measure for the success of your exercise. Not all days will be high sweat days, and that’s OK – but make sure you get that sweat in, after all Sweat is the magic pill for health!