You know you should. Why you must.

“After 40 it is all downhill”

Absolute rubbish! Age is just a number.

It is our physical health that contributes significantly to how we feel and perform and what we are able to do in life. Staying active and exercise is the number one way to enhance your wellbeing - both physically and mentally.

You probably don't do it enough. You know you should do it more. This article explores why you really must. Plus I share key 'Topp Tips' for you to more easily integrate it into your busy day.

 Sarcopenia

 Did you know after the age of 30 we lose 3-8% of our muscle mass per decade. This means by the time we reach 80 we have potentially lost 40% of our muscle mass. The thing is...

 Muscle = Physical ability = Do what you love, longer.

In my opinion, lifting weights is the closest thing to the fountain of youth because staying strong and maintaining muscle means we can continue to do what we love and reduce the risk of injury, back pain and disease. 

It enhances energy levels because exercise produces more ATP which is the key component of energy production in your cells.

Exercise also increases motivation levels that permeates every area of life. You always have a better day and feel more motivated after exercising in the morning - I will personally guarantee that.

3 key benefits of exercise

 There are so many benefits to exercise. It is literally like a ‘snake-oil’ that actually works.

Want to look better… exercise.

Want to feel better… exercise

Want to improve your health… exercise.

Want more mental clarity and focus.... exercise.

Want to sleep better….exercise. The list goes on. Here are three interesting areas of significance:

The catalyst

 Exercise is a catalyst for promoting other healthy habits. When you exercise, you naturally become more motivated to eat well, sleep better as exercise helps solidify the circadian rhythm and it manages stress so you feel better which results in you refraining from unhealthy habits such as overeating and drinking.

Compare this to simply eating well. If people go on a healthy eating regime (diet) they still might not find the motivation to exercise, whereas exercise will encourage better eating habits.

 Detoxification 

Did you know the lymphatic system is your body’s natural drainage network for removing toxins? However, it does not have a pump, like the heart. It relies on movement. So, exercise and movement are extremely important for detoxification and promoting health.

Mitigation

 Exercise reduces your risk of most diseases and improves mental health:

• 42% reduction in type 2 diabetes 
• 24% reduction of stroke
• 30% reduction in coronary heart disease
• 50% reduction in anxiety
• 10% reduction of prostrate cancer
• 23% reduction of breast cancer
• 30% reduction of colon cancer

 and a 30% reduction in stress.

 From the Australian Department of Health 

Exercise attenuates Ageing

Exercise impacts positively on almost every biological system from brain function to body composition. Check out this summary taken from a research paper entitled ‘Exercise Attenuates Ageing’ (link below).

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340807/ 

Short term gain, long term gain

What I love about exercise is that is has the unique ability to give you an immediate benefit – you always feel better for a workout (well, most of the time!) and it’s also delivers a long-term investment in your health, wellbeing and quality of life. There are not many things that can offer both immediate and long term value.

Exercise helps you to look and feel better - mentally and physically - and live a long, healthy, active life – you enjoy living.

Topp Tips

Ok, you know it's important and you are now feeling more inspired to do it more often but it's still hard because you are so busy, right? Here are some Topp Tips based on a lifetime of inspiring hundreds of people to live healthier, more active life:

1. Something is better than nothing - You do not need to exercise for one hour. 20-30 minutes is more than sufficient to workout and something is ALWAYS better than nothing. If you do something, it will lead to you doing more (exercising for longer and more frequently) just as nothing will lead to more of the same!
2. Start simple. If you haven't exercise for a while don't start with cross-fit or kettlebells. Start with something low impact, technically simple and easy to do: Brisk walking. This is a universally safe prescription. Everyone will benefit from more walking whether you hit the gym or not. But make it brisk! Swing those arms and lengthen that stride and get the heart rate up!
3. Get accountable. Many people lack the self-discipline to exercise regularly. The key to address this is accountability. The primary reason people get a personal trainer is because it forces them to do something they ordinarily don't do on their own. But you don't have to splash out on personal training. Book into a fitness class which adds social connection and fun to exercise or organise to exercise with a friend. Book into your schedule like any other important appointment.
4. Prioritise exercise in the morning. Exercise in the morning adds so many benefits. You can always get up a little earlier to fit it into your day. If you do it in the morning it is done for the day and a hectic schedule won't get in the way. Whereas after work exercise can easily be dismissed because a meeting overruns. It sets you for a more positive day. You feel clear headed and more motivated after exercise and it strengthens your ability to sleep better at night.
5. Just do it. The popular sports clothing brand nailed it. Stop making excuses and just do it. If you don't like exercise focus on the benefits it will give you such as looking and feeling better. When you build a house you don't focus on the hammer and chisel, you focus on the dream home you will soon live in.
6. Get up and move. There is no point exercising and then sitting on your butt for 12 hours staring at a screen. Your workout will barely negate a day of inactivity. You must prioritise regular incidental movement throughout your day.

Every 60-90 minutes get up, move around and have a stretch.

The simple truth is exercise makes you feel better EVERY time you do it. You think clearer, you sleep better, you feel less stressed. You have more energy and you are more motivated. You are also investing in a long, active, capable, healthy life, reducing your risk or many diseases. It is my passion to make it a priority in everyones' life.

Move more, Live more.

It's not rocket science.

FIND OUT MORE

Want to enhance your wellbeing and not let a hectic schedule hinder your health? Timo Topp works with individuals and organisations with his unique easy to integrate into busy life 'Well for Work' method. Please direct message here on Linkedin or goto www.timotopp.com