Benefits:
Exercise is beneficial for both mental and physical health. It pumps more blood to the veins, asists in unclogging arteries
by enlarging them, increses HDL (good) cholesterol and lowers blood pressure and LDL (bad) cholesterol. Gradually exercise
may lower the resting heart rate allowing the heart to pump blood more efficiently with less strain.
Health and Social Benefits:
Can
tone and mantain body image.
Exercise
reduces body fat which lowers the chances of diabetes, heart disease and cancer.It also increases the body's strengths and
tones muscles.
These benefits increase self-esteem and longevity.
Amazing Benefit: Since exercise
produces endorphins*,
45 minutes of moderate exercise, 3 times a week, can yield the same results
as Zoloft (a depression prescription)
FYI: walking in groups will keep you motivated and provide
extra motivation to not give up. Also, if you set aside a consistent time for exercise and make it a routine there is
more chance you'll end up doing it.
*endorphins= chemicals that increase happiness and are similar to morphine
Borg Rating (Measuring intensity of exercise)
Approximate your rating based on your feeling of effort and exertion.
6 No exertion at all
7
Extremely light (7.5)
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion
