This week, we wanted to discuss the health benefits of regular exercise. First of all, what are some of the physiological responses that we have to physical activity? Secondly, what are some ideas of simple ways to add a little more movement into your routine? Enjoy!
 

 

1) Physical activity has been proven to boost mood and mental clarity. Regular exercise reduces the risk of depression and can sharpen your judgment and problem-solving skills. 

2) Regular exercise can help you to sleep more soundly.

3) Exercise reduces your risk of Type 2 Diabetes, Cardiovascular Disease, and Metabolic Syndrome. 

4) Exercise reduces the risk of certain forms of cancer. There is research supporting a reduced risk of both endometrial and lung cancer. 

5) Regular physical activity not only strengthens your muscles, but your bones as well! Weight bearing exercise helps to strengthen bones and increase their density. Tai chi, yoga, Pilates, hiking, or brisk walking are all great options to add to your routine. 

6) Exercise could help you tap into your creativity! Studies have shown that people have a greater ability  to 'think outside the box' for up to 2 hours after a 30-minute session of moderate exercise.  

7) Exercise can increase your productivity. Research shows that workers who exercise on their lunch break are more productive and have more energy than their sedentary coworkers. 

We've established a host of reasons why regular physical activity is great for your health. So, what if you have no interest in becoming a gym rat? No problem! Here is a list of options and resources to fit into your routine. 

1) A brisk walk! Instead of parking it on the couch after dinner, why not get the family together and take an evening walk around the neighborhood!
 

2) Hiking! How lucky are we to live in a such a beautiful state with easy access to the mountains? Now that it's getting warmer, why not go for a long Sunday afternoon hike? What a great way to start the week!
 

3) Yoga! There is a seemingly endless list of yoga studios in the Denver metro area. Not sure if you like yoga? You may not have found the style that is right for you. Do you prefer a faster-paced class that increases your heart rate? Try a Vinyasa Flow class! Do you like it hot? Bikram could be for you. Interested in establishing proper alignment? Maybe you'd like an Iyengar class. 
 

4) Pilates! If you read our newsletters regularly, you know that we now offer Pilates in the office. You could schedule a private session after your next appointment with Dr P.
 

5) Tai chi! This is a beautiful form of martial arts that concentrates in relieving physical stress on the body and mind. There are a handful of studios and groups around Denver that you can connect with. Here are a couple: http://www.wahlumdenver.com/, www.taoist.org
 

6) Biking! This is by far Dr P's favorite activity. :)
 

Not sure what you'll like? Maybe ClassPass is a good option for you. This is a monthly membership ($89/month with no contract or commitment) that gives you access to over 100 fitness studios around the metro area. You could try a barre class, a spinning class, a couple of yoga classes, and a dance class in the same week.  Also, ClassPass is now global. When you travel, you can sign up for classes in 34 cities around the world.  

If you're reading this while sitting at your desk, here are a couple of exercises that you can do right now! March your feet under your desk lifting your right foot up off the ground. Set it back down and lift the left foot. Repeat for the next 30 seconds alternating sides while you focus on drawing your bellybutton back to your spine as you lift each leg.

Maybe even try this with both feet lifted. Plant your hands on your chair, draw your belly button toward your spine and lift both legs up off the ground.

Then lift your self up off of your chair for 10 seconds in a "chair pose" position.

You can then take a couple of tricep dips if you would like. Be careful if you have a chair with wheels! Make sure to lock it in place. :)

Finish with taking a stretch to each side opening up through the side of your torso. Enjoy!

We look forward to seeing you at your next appointment!