Let’s Get Moving

Exercise – it’s your best friend when it comes to health.

The benefits of endurance and resistance training:

  1. Lowers your blood pressure by decreasing your resting heart rate and increasing your stroke volume (heart is pumping more blood per beat)
  2. More capillaries in skeletal muscle (more places for blood to provide your muscles with oxygen)
  3. Collateral circulation development (around the heart – providing alternate routes for blood flow in the case of a heart attack)
  4. More mitochondria (energy production) and aerobic enzymes in your cells. This helps you to work out harder, faster, stronger.
  5. Increases load on bones (helps them to absorb calcium and vitamin D, which makes your bones stronger.) Resistance training can help to reverse the signs & symptoms of osteopenia and osteoporosis.
  6. Increases insulin receptor sensitivity, HDL levels in the blood (good cholesterol), and caloric utilization. This is incredibly beneficial to people with diabetes or Syndrome X.
  7. Bottom line. The more physical activity you do, the less likely you will develop cardiovascular disease, diabetes, syndrome X, cancers, etc.

These benefits are not what most people think of when they are exercising, but they are incredibly important to our health. With a proper diet and exercise plan, many people would be able to come off of their medications taken to deal with diseases such as high blood pressure or diabetes. It doesn’t matter how old you are, exercise should be a part of your daily routine. If you want to live a long, quality life, you should be exercising at least 5 days a week for a minimum of 30 minutes a day. Even just taking a walk would provide you many of the health benefits listed above.

I know that the majority of us exercise in order to improve the way we look; I am guilty of that as well. I think it is good motivation because at the very least it gets us to the gym! I believe that the way we look reflects on how well we take care of ourselves inside and out.

Lifting weights and doing intense cardio workouts do not appeal to everyone. It is easy to get bored of the same routine workout and that can cause us to become inconsistent. It is advantageous to find a form of physical activity that you enjoy and look forward to doing! Hiking, dancing, cycling, walking, running, lifting, yoga, athletics, gardening, the list goes on and on. If you haven’t exercised in a while, I encourage you to start today. Create a healthy habit that your body will thank you for and stick to it! I like to switch it up when it comes to exercise, and I am always looking for something new. My workouts consist of spinning, yoga, running (occasionally haha) and weight lifting because I genuinely enjoy the time I spend doing those activities. I get a lot of satisfaction when I feel myself building endurance and getting stronger.

Takeaway tips:

Grab a buddy, or two! The more the merrier. Its great to have support and motivation from loved ones.

Drink water! Make sure you have a water bottle on hand when you’re getting your sweat on, your heart will thank you.

Try something new! You’ll start to figure out what you like and don’t like to do when it comes to exercise.


“The good Lord gave you a body that can stand almost anything, its your mind you have to convince.” – Vince Lombardi

With love,




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