The Effects of Exercise on Self-Esteem

How often do we hear, “Get a workout, it will make you feel better.”?

Exercise is a very broad spectrum of activities; it can be walking, hiking, bicycling, running or any one of a number of sports.  It can also be moving along to a video that has choreographed moves geared toward a traditional exercise routine, or dancing, or Yoga and Pilates.  It could also be going to a gym and lifting weights or using the cardio equipment.

People often say you always feel better after a workout, or, if you can get some exercise in, you would feel so much better.  Is this truly the case?  How can causing your muscles to work and be sore actually help you emotionally?  Some studies that support a connection between exercise and positive self-esteem are: Physical Fitness and Enhanced Psychological Health; Associations Between Physical Activity and Reduced Rates of Hopelessness, Depression and Suicidal Behavior Among College Students; and The Relationships Among Self-Esteem, Exercise and Self-Rated Health in Older Women.

Each study shows slightly different statistics, but come to a similar conclusion.  This would be that physical activity does help a person have an increase in self-esteem, be it through the lessening of depression symptoms, or having the ability to perceive one’s self as healthy and high functioning in older age or simply by an elevation in a person’s mood, which gives that person the chance to understand that things are better than they seemed an hour ago.  All of these things apply to a person’s self-esteem in one way or another and these studies show that exercise helps to put a positive spin on each of them.

http://ianbowen.automaticbody.com/

Embrace competition & be a winner every time

 

Being active is fun and rewarding in itself but adding an element of competition can take you to a whole new level.  If you find yourself needing a new challenge, if your routine is becoming lackluster, or if you want to simply up-your-game, then signing up for a competition might be just what you need!

Whatever your fitness level, there is bound to be something out there that will light up your competitive spirit.  Obviously, as an ex-Olympic sprinter, my thoughts always go to running first, but you can find a way to set yourself a challenge in any type of sport or activity.  Maybe you could challenge a family member to a bike race, take part in a community activity day or join a swim team? I’m going to give examples about running a 5K but my tips can be applied on any type of competition.
I like 5Ks because they can provide a level of competition for all fitness levels.  Maybe you can just challenge yourself you walk the full five kilometer course, or – at the other end of the scale – you could try to complete the distance in the fastest time. Whether you are a seasoned athlete, a stay at home parent, or a weekend warrior, setting your sights on walking / jogging / running a 5K is an achievable and rewarding goal.

To make sure you’re ready for competition -
ask yourself these four simple questions. 

1.    Is my training routine the best routine for me?

Training for a competition is not a one size fits all situation. Recognizing your own strengths and weaknesses will enable you to address the areas of your body that need work.
My 5K example: if you are constantly tight in your hamstrings and hip flexors then adding more extensive stretching to your training plan may help you run more freely.

2.    Do I understand how I meed my body to perform?

Think about your competition: if you’re covering a long distance than pacing yourself is vital.  If you need a powerful start, then your training needs to focus on those first moments of your challenge.
My 5K example: a 5K race involves using your aerobic system approximately 80% of the time and your anaerobic system approximately 20% of the time. Following a training plan that trains both of these systems effectively can result in a faster time on race day! Training your anaerobic/sprint system will give you a confidence boost too because knowing you can “out-kick” people in the final stretch is a great feeling.

3.    Am I fueled efficiently both before and after a training session? 

When it comes to an endurance type of competition, selecting a good fuel to power your training and eating high quality foods to rebuild and regenerate after your workout is important. Just like a car cannot run without gas, you can not compete well on an empty tank. When you are preparing for a competition, make smart choices and ensure you are consuming “good” carbohydrates and proteins.
My 5K example: the great thing about fueling up for a 5k race and training is that it is very simple and easy. Unlike running a marathon you do not need to overload the night before with carbohydrates and fats because the duration of the race is so short.Carbs and fats are an essential energy source for high intensity aerobic exercise but your body probably has sufficient fat stores to call on if needed, so focus your energy on fueling up on quality  carbs before your run.

4.    Is my equipment good for me?

Selecting equipment based on your personal needs can drastically improve your performance.  When you first get started out on an activity, make sure you are comfortable and, if necessary, protected. Then, if you start to take part in an activity regularly, consider investing in equipment that’s tailored for you.  Often specialist equipment can give you an edge, provide extra support or improve your technique.
My 5K example: just because your friend loves to run in one type of shoe, it does not automatically mean they are good for you too! Did you know that excessive pronation (foot instability) can slow each stride down by 0.2 seconds? It may not sound like much but, when you think about how many strides you take in a 5K, that 0.2 seconds can multiply into a few minutes.

http://valparaiso.herbalhub.com

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

The Truth About An Active Lifestyle

People imagine having to dedicate hours to insane workouts or worse, they might think of extreme sports that they’d hate like, perhaps, skateboarding and skydiving. I think this is because the term ‘active’ can have so many meanings.  We hear the word being used in commercials with a visual of a man diving off a building and the tag line “Active men use this deodorant” and it sets an expectation about what ‘active’ really means.

Some people think you have to be skinny to be active. Again this is because the media often uses the term ‘active’ while showing incredibly toned bodies with 6 pack abs. Subconsciously, this can make us associate an active lifestyle with too much hard work and danger. So if you, like so many others, find yourself saying “I’m not cut out for this active lifestyle thing” let me try and change your mind.

The perils of our modern lifestyle
The modern world of technology and advanced transport has changed the way we live. We often spend far too much time sitting at a desk staring at a screen. And, it’s a sign of the times that many people go straight from front door, to car, to parking lot.  Then they ride the elevator up to their offices, often with no fresh air in between leaving the house and arriving in the office.
Being active doesn’t take much; adding a walk around the block or even to a colleague’s desk can at least get you up and out of your chair.  I always like see how people mix up their commutes by adding a walk, climbing the stairs or even cycling if they’re feeling courageous.
Talking of bikes, have you seen the ’push bikes’ that now have engines on the back?  Or the little motorized scooters?  I bet that no one dreamed how popular these would become back in the 1990s…
Technology is wonderful but it has made us a little lazy. Just because you can sit on a bike and let it propel you to your destination, it may not be the best choice for your body especially if you want to stay healthy.
Find your own ‘active’

The truth is that if you are not sleeping or sitting still, then you are being active.  Even fidgeting counts as activity and helps you burn calories!

Finding the level of activity that is right for your body is the best piece of advice I can give you.  Increasing your activity level can be as simple as taking a midday stroll or as dramatic as training for a marathon. Once you make a commitment to increasing your activity level, guess what? Every few weeks your body will adapt and you may be inspired to take it to the next level.
In my world the meaning of ‘active’ changes every day.  Some days it’s riding real bikes around the yard with my kids and other days it’s an extreme mountain trail adventure… Both are active, both are enjoyable and both are fun!
Getting on the activity ladder is often the biggest step of all, but now that you know that being active does not have to mean skydiving and high intensity workouts, you may be ready to start climbing up your ladder to a more active life.
Written by Samantha Clayton.