Wednesday, December 10, 2008

Day 11

So, I awoke from my slumber to my trusty iphone alarm (those soothing harp sounds) to find my calves stiff and tight.  Even after all that stretch, they're still tight.  I should probably stretch more.  But despite the soreness and another dreary morning, I went to the basement, turned on the TV, got on the treadmill and started moving.

Let me just tell you guys... In the beginning, exercising seems like an added chore, something you just don't feel like doing.  But you need to just get up off your butt, GO and START MOVING.  Once you start moving, your body will get the idea and go along for the ride.  The hardest part is starting the move.

I've found something interesting on the Internet that might give some extra motivation.  It's by a gentleman named Robert Sweetgall who has logged over 70,000 miles since 1969.  This includes walking, jogging, biking, swimming, skiing, and snowshoeing.  His research has shown that mortality decreases with physical activity and the following: (The below is an excerpt taken from the website)
  • Inactive, physically-unfit people have the highest death rate.  By the way, most Americans fall into this category.
  • Just rising off the couch and walking 1 mile per day (2000 steps) significantly drops the mortality rate.  15 to 20 minutes of walking is definitely beneficial to your health.
  • By increasing to 2 miles of walking per day, you continue to benefit from 30 to 40 minutes of walking.
  • Increasing to 3 miles per day (6000 steps) continues to lower the mortality rate to near an almost optimal level.
  • Increasing beyond 3 miles per day - say to 5 miles per day - helps reduce the mortality rate a bit more.  However, the primary benefits are reached in going from 0-3 miles per day!
  • Beyond 5 miles per day, the death-rate curve begins to climb back upwards, proving that too much of a good thing may not be optimal.
Conclusion: 1 mile per day of brisk walking is good for your health; 2 miles per day is better; and 3 miles per day is best.

What do you gain from exercising besides longevity?  It can ...
  • Increase brain power
  • Improve sleep quality
  • Boost energy
  • Strengthen the heart
  • Strengthen the muscles
  • Burn calories and fat
  • Lower cholesterol
  • Increase metabolism
  • Relieve stress
  • Lower risk of heart disease, hypertension and diabetes
  • Decrease bone loss
  • Decrease risk of some cancers
Those are some good motivating factors to think about, aren't they?

I also have one more motivating factor!  I have a follower named Betmo who's following my blog!  Now I know I have to do this daily :)  I encourage you Betmo to start doing some exercise!!!

29 minutes 34 seconds ran; 357 calories burned.
Feeling not as sore now, but maybe a little bit later ;P

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