Can I let you in on a secret?
About a month ago, I made the decision to make my health a greater priority this year. I walked back into the gym to which I have had a membership but not attended for several months. With some mild fear and trembling, I walked up to the weigh-in scale holding my breath afraid of the number I would see which would attest to my lack of self-care in recent months. But I made the decision that no matter what the scale announced, I was going to celebrate my re-commitment to my health and well-being.
What do I mean by “Get Out?”
Physical exercise helps guard against physical ailments as diseases. Regular physical exercise is beneficial to overall physical health. It has been shown to help prevent and in some cases reverse medical conditions such as cardiovascular disease, diabetes, and arthritis.
Physical exercise boosts our energy level. Many people when they are struggling with physical or mental health conditions, lack energy and motivation. When we need the energy most, we often have the least. It takes energy to make ourselves exercise, but once you begin exercising, you will reap the benefit of increase energy.
Physical exercise also helps control our weight. Regular exercise both helps prevent weight gain, but also helps maintain weight loss. Although putting it into action can pose a challenge for some, the equation is simple: the more one exercises, the more calories that are burned, less weight is gained.
Exercise improves our mood. Research shows that as little as 15 minutes of exercise a day can impact our brain chemistry and improve our mood. When we feel down, it’s hard to think clearly and both our brain and body go into a lull because of insufficient neurotransmitter production. Neurotransmitters are those naturally occurring chemicals in our brain that help stabilize our mood, help sustain attention and concentration, regulate our hormones, and much more.
But we can help counteract that with exercise because physical exercise helps increase the production of our mood-regulating chemicals. When I begin to feel down or fatigued, one of the first questions I have to ask myself is “When was the last time I exercised?” because I can tell a difference in my mood and energy level when I haven’t exercised recently.
I would encourage you to pick some form of physical activity that you enjoy. When we engage in physical activity we enjoy, we’re more likely to continue doing it. My brother is a triathlete, and I can tell you that there isn’t anything about that that I enjoy. But I enjoy walking, swimming in the summer, and I even tried roller blading for something new.
Exercise helps regulate our sleep. Exercise uses up physical energy that can make it difficult to sleep at night. It also helps in the regulation of the sleep-wake cycle. A word of caution is in order, however, because exercising too close to bedtime can be counterproductive as the increased energy from exercising can make it difficult to fall asleep in a timely manner.
Another reason for “Getting Out” is to ensure you get enough sunlight which helps us manufacture Vitamin D. Sufficient vitamin D can improve our mood, ward off feelings of weariness, and help ward off physical illnesses and ailments. Many in the northern climates struggle with seasonal disorders, in large part due to decreased sunlight exposure and vitamin D production.
Getting out also provides uninterrupted time to converse with God. This is when I have some of my best conversations, and I’m not interrupted by social media, housework calling my name, or people at the office needing me for something. Getting out helps take the focus off myself and puts it back on God, the great physician.
Remember to check with your doctor before starting any new kind of physical activity, especially if you haven’t exercised for a long period of time or if you have any kind of medical condition. Once you’re received your doctor’s go ahead to exercise, I would encourage you to pick some form of physical activity that you enjoy. When we engage in physical activity we enjoy, we’re more likely to continue doing it. My brother is a triathlete, and I can tell you that there isn’t anything about that rigorous event that I enjoy. But I enjoy walking, throwing the frisbee, and bicycling with my children.
What kind of exercise are you willing to commit to doing this week?
Get Out: It Does a Body Good
Replay of Free Webinar – 10 Tips to Beat the Blues
Do you or a loved one suffer from the blues?
I recently hosted a Free Educational Webinar with 10 practical tips to offer help and hope to beat the blues. I had so much feedback of lives that were touched, I decided to offer a Replay of the Webinar so that others could also be encouraged.
Here’s what some attendees have had to say:
“Your personal examples made you believable and relatable. It was practical and excellent advice and I know people were helped and encouraged.” – Cindy
“All of your hard work showed in the presentation. Your voice is so compelling with a touch of authority, yet your sweet personality came through when you called out the names of those who had questions or comments. Each tip is filled with wisdom and motivation.” – Carolyn
“What a mighty work God has done and your story is a testimony for anyone being stirred to spread her wings but feels the downward pull of an enemy at risk, an enemy defeated!” – Margie
For more information, click on the image.
(If you have a question you’d like Dr. B to answer, contact her here now. Your name and identity will be kept confidential.)
Beautifully written. I have ADHD and depression, and i feel exercise helps so much with those endorphins. God wants us to be healthy! Allot of times I use my exercise time as prayer time too , it truly is a blessing to me and my mental state.
Devonne I’m so glad you have found it to be true that exercise does help our physical and emotional well-being. My walks are some of my best prayer times…I think God loves to bless the time we spend with Him. Keep up the good work!
Good information here. The benefits of exercise seems to be numerous but as you know the motivation is key. To be able to force yourself to exercise even when you don’t want to.
Oh Mary, I’m “preaching to the choir” as they say. There are many times that even as the professional who doles out advice about the virtues of things like exercise, I have to look at myself in the mirror and remind myself to get back on track. You are so right – motivation is key. My motivation changes: sometimes I just need a period of time to myself without interruptions, other times my pants are starting to get tight, and at other times, I just know I need the vitamin D boost. We all have to find our motivation within us for what works for us.
Walking the dogs is my motivator. I don’t have to: They are small Shih Tzus, but it is great to get outside and be refreshed by the air and sunlight. I struggle to care about exercise, and I work in the home in my pajamas most days. This is a great reminder. Thank you!
Bonnie, I know your dogs relish the time you spend with them outside in the sunlight. I think that’s great that you work in the home, and in the comfort of PJ’s. Maybe another motivator for you is to reward yourself for a job well done at work in a way other than food.
Great article. I am 54 years old and walking is a way of life for me. I too use it to “talk with God.” It truly is about the only time I get “one on one” time with Him. In addition, as we age, exercise MUST be a priority. Thanks for keeping us mid-life exercisers motivated.
I’m right there in that mid-life range with you Michelle. I just got back from a walk myself, and spent almost the entire time in a dialogue with God. Exercise will help us live longer and healthier, while the time with God will make our time here on earth more pleasant and joyful. Keep it up!
Such a good post. It is tough to make those first steps! I do pilates at least 5 times a week. I’m not a fan but I make a point to do it!
I can relate to a degree Jessica! If truth be told, I really don’t enjoy most forms of exercise. But I have a STRONG family history of heart disease, and lost my father when he was only 42 to a heart attack. I want to do what I can to make sure I’m here for my children and then their children-that is a motivator. I’ve never done pilates but I’ve heard it’s a great all-over body work out. Stay the course-you’re doing awesome!
I’ve been wearing a FitBit as a motivation to move more – it lets me know how many steps I take each day, so I try not to slack off!
Thanks for linking up to the #HomeMattersParty – we hope to see you again next week!
Brittany, I was thrilled to find #HomeMattersParty! I found some great posts there. I too have a FitBit which was a huge motivator for me in the beginning-not so much by comparing myself to others, but just by trying to meet my own personal goals. Glad you’ve found a useful motivator for you-keep up the good work!
I am glad you posted this article on exercise. You have made some key points about the rewards of being phyiscally active. The way you layed it out is excellent. Thanks Michelle for the inspiration to exercise.
I appreciate your encouragement Walter. This was a departure from my normal style post, but it seemed right to focus on something that so often goes array for us in the winter, but which makes such a big difference in our physical and emotional well-being. So grateful you stopped by and took the time to comment!
I’m a big proponent of exercise and taking care of our health, as you know. I love your last point of spending time with God. When I work out on the ellipitical at the gym, I always spend time reading or reviewing scripture. Love this!
Amy, your posts always inspire toward better health. So glad you came and visited this post! Blessings!
I’ve made a recommitment to watching my health more carefully (when I’m going through incredibly stressful times, I tend to let it slip), so I purchased a FitBit Charge HR to keep track of everything. I find it a wonderful motivator (along with the phone app for tracking intake). I’m naturally kind of lazy, so I love having the accountability :).
Anita, you’ve hit on a helpful factor for many of us: accountability. Sometimes we need that added push. I’ve heard many recently talk of the self-motivating accountability that the popular FitBit devices instill. I’m all for it! Good for you!
It’s too cold right now to be outside where I live….and that is the strongest excuse I can come up with…..hanging head here…..so….I totally agree and even if I don’t make it outside, if I can just move it does help….why do we resist the simple things that can help us the most?? anyway….great post.
Deborah, your comment reminds me of Paul’s statement in Romans “why do I do the things I don’t want to do, and don’t do what I want to do?” (That’s the DrB interpretation of that verse anyway). I think some of our other commenters have made valid points: it comes back to our motivation and accountability. In all honesty, I’d struggle even more to be consistent in my exercise than I already do, if I lived in colder climes. Do what you can, and celebrate what you do. Spring will be here before you know it!! (and thanks for the heads up…I appreciate it! 😉
I have always loved my walks with the dogs…however we have been living for the past six years in that ‘northern climate’ you spoke about. I am feeling very housebound now we have had four months of snow with at least two more months before the snow is gone.. Our streets are so icy it is treacherous walking but my husband and I have discovered ‘pickleball’ and play twice a week for two hours. We laugh and are social and it really makes a difference in our week. We feel great but feel bad for our four legged friends who find it just too cold out these days. I am celebrating our last winter here though and looking forward to years in a warmer climate where we plan to walk and discover the many miles of trails in our new area.
Congratulations! I hope you give yourself credit for not letting weather keep you from doing something good for your body! I’ve lived in the part of the country that we often heard jokingly referred to the frozen tundra…I found it a challenge to make exercise happen like it did in the spring and summer months. But you found something you enjoy, and it’s not only good for your physical health, but the laughing, socializing, is great for your emotional well being!! Keep it up! As a friend of mine said last night, “Spring is around the corner – I’m just not sure which corner.” 😉
Thank you for the challenge and encouraging post. I have been working to walk/run each day after I get home from work. In my job I sit all day and so I try to get moving in the evening. Still fighting with that weight gain but hopefully it’s keeping it in check.
Victoria, sounds like you should congratulate yourself for a great effort. Just recognizing when we are sedentary and need to make the concerted effort to have periods of increased activity helps keep us mindful. Way to go!
I can’t imagine life without exercise! Along with my time with God it is how I need to start my day!
Marvae, that’s wonderful! It is a great way to start your day! Keep up the good work!
I strongly agree on ALL points! Exercise is so crucial to our entire well being, mental and physical. I’m lucky to be living in California, so I can work out outside, and when I connect with nature, I connect with my spirituality.
California makes exercise outdoors a little easier throughout the year but especially during these cold winter months. I love connecting with God in nature whenever I can! Thanks for stopping by!
I haven’t ever had to be pulled out of the house to exercise. I have always enjoyed it. Right now, I feel like I need someone to get me out there, to encourage and rally me. This is so odd. I know I need to “just do it”…and yet, I don’t. Do you have any suggestions?