Tag Archives: exercise

Depression And Fatigue

Depression is a common mental illness that has fatigue as one of its major symptoms. People may have fatigue related to depression that makes it difficult to participate in daily activities. Even patients who have been treated for depression may have ongoing fatigue. Selective serotonin reuptake inhibitors, commonly used to treat depression, tend not to make you more fatigued but it doesn’t always lift the fatigue associated with this condition.

One of the most difficult aspects of dealing with depression is the fatigue that commonly goes along with the other symptoms of depression.

Because of ongoing fatigue, you may not want to do anything fun and it often interferes with your ability to seek help for the depression. It can be a cyclical problem with fatigue leading to a lack of ability to do things, which leads to a depressed state of mind and even more fatigue.

Dealing with Anergia

Anergia stands for “lack of energy”—a common aspect of depression. If the depression is untreated, the fatigue can become worse so that the person loses muscle strength and stamina from a lack of energy. Only when the depression is managed can the fatigue begin to lift somewhat.

The Treatment of the Fatigue of Depression


Fatigue in depression can be associated with a lack of sleep.

Fatigue in depression can be associated with a lack of sleep, inactivity or even with some of the antidepressants used in the management of depression. SSRIs and SNRIs tend not to cause as much fatigue as tricyclic antidepressants but it can still happen. Even when treated, depression can be associated with ongoing fatigue.

Usually the fatigue is related to the depression but it can be due to other conditions unrelated to depression so if it persists for too long, a workup for other causes of depression needs to take place. If it is due to the medication, a change to another antidepressant may be in order. Stimulant medications may need to be added to the SSRI medication in order to resolve any lingering fatigue symptoms.

If the depressed person sees a therapist, they may talk about ways to reduce fatigue with depression. Some ways to cope with depression-related fatigue include staying physically active, socializing more with friends or relatives, trying not to do too much all at once, and being realistic about goal-setting regarding daily activities.

Lifestyle Tips in Fighting Depression Fatigue

There are things that can be done to reduce the level of fatigue in depressed patients. Some helpful tips to reduce fatigue include the following:

Get Exercise. Daily aerobic exercise can help the depressed patient sleep better so they can awaken refreshed and less fatigued throughout the day. Exercise can be energizing, which is the opposite of what one might think. Think about exercising for thirty minutes a day in an aerobic form of exercise to battle fatigue.

Eat better. If you eat a diet too high in fat, this can contribute to fatigue. Diets that instead involve eating many carbohydrates can energize you. The types of carbs that have the greatest effect on improving fatigue are complex carbohydrates. You can get many complex carbohydrates by eating fruits, vegetables, and whole grains. These are more slowly digested that foods containing simple carbohydrates, like candy, pastries, white bread and sodas.

Sleep using good sleep habits. It is important to get enough sleep in order to fight fatigue. You can sleep better if you don’t eat heavy meals before bedtime, sleep only at night, have a regular sleep habit, and avoid taking in stimulants such as caffeine and alcohol too close to bedtime. Regular exercise can improve sleep and you need good sleep hygiene, such as using the bedroom only for sleep and keeping the bedroom area dark, comfortable for sleeping, and quiet.
Because fatigue can cause a relapse of depression, it is important to tackle the fatigue even after some of the other depressive symptoms have resolved.

Keep in mind that depression is a highly treatable condition, and it is important to seek professional help if your depression is ongoing and is interfering with your everyday life.

10 Ways To Combat Fatigue And Increase Your Vitality

We live in a society of tired and worn out people. Many people have desk jobs or sit around all day, which, while not using much actual energy, tends to make us feel zapped and more tired because physical movement begets energy. We run around from work to chores to home where we face more chores without the needed energy to accomplish these tasks. We spend weekends stuck to gaming systems, television screens and spend little time in the fresh air.

We spend time wishing we had more energy. We take unhealthy shortcuts by downing Red Bull energy drinks to keep us going, not realizing that these drinks contain high amounts of sugar and caffeine that have landed many people in hospital emergency rooms. The energy drink industry, which nets an estimated $10 billion per year is resulting in a rising number of patients, many of whom are young in being treated in emergency rooms for serious complications related to the high intake of caffeine in drinks like 5-hour energy, Monster Energy and of course, Red Bull.

According to a report by the Substance Abuse and Mental Health Services Administration, visits to hospitals because of energy drink complications doubled from 2007 to 2011. 20,783 emergency room visits cited energy drinks as a primary cause of the health condition being treated, including headaches, anxiety, irregular heartbeats, and heart attacks.

Many of us are overweight and partake in a diet filled with processed fake food that does not nutrify our bodies and only weighs us down and makes us tired and sick.  Fortunately, there are natural and effective ways you can combat fatigue and increase your energy and vitality. Some of these techniques and habits can also slow the process of aging.

There are some ways you can fight fatigue:

1. Make sure there isn’t something physically wrong. There are several physical reasons why you might have chronic fatigue, from thyroid disease, anemia, sleep apnea, heart disease, to arthritis. The only way you can determine if any of these are the problem is to visit your doctor and be evaluated for these diseases. Many can be treated or reversed so that you can gain energy back.

2. Pay attention to the medications you are taking. Many medications have fatigue as a side effect and only a few of them have this side effect wear off after continued use. If you feel especially tired after starting a medication, talk to your doctor to see if anything can be done.

3. Exercise. While it would seem logical that exercise would make fatigue worse, actually the opposite is true. Being physically active tends to boost your energy levels, not to mention maximize the function of many of your body’s organs. Exercise can help you lose weight, which can further significantly increase your energy. According to the President’s Council on Fitness, Sports & Nutrition, less than 5% of adults participate in 30 minutes of physical activity each day. More than 80% of adults do not meet the guidelines for aerobic activity that is known to increase energy and vitality, especially as we age.

4. Try yoga. Yoga is one exercise that has been shown to improve confidence, lessen fatigue, and clear the mind. Many types of yoga are ideal for just about any fitness level. Yoga has been found to be helpful by research in men and women over the age of 65, who generally have a great problem with fatigue.

5. Keep from being dehydrated. Keep a water bottle filled and chilled for more energy by fighting dehydration. Research on athletes has shown that being dehydrated zaps the energy from their activity. Even if you’re not athletic, staying hydrated with water will give you that added bit of energy you deserve.

6. Get enough sleep. The best way to get enough sleep is to go to bed early and get at least 7-9 hours of sleep. In one 2004 study, it was found that people who got adequate sleep were more vigorous and reported less fatigue. Naps are other ways to freshen up your energy level. Try for short naps, no longer than 30 minutes. Any longer than that and you will have difficulty sleeping during the night. One study showed that a nap followed by a small quantity of caffeine such as a 5-ounce cup of coffee or tea can restore your energy even more.

7. Try omega-3 fatty oils. Fish oil capsules are good for you in many ways. One way, as shown by a 2009 Italian study, to boost energy and have quicker mental reaction times, is to take fish oil capsules containing omega 3 fatty acids. The capsules also restored physical vigor.

8. Become aware of your personal circadian rhythm. Everyone is different in terms of when they have the most energy. Find out if you’re a morning person or a night owl and work with it instead of against it. If you have especially demanding activities to do, choose to do them when you have the most energy to work with.

9. Lose weight. Carrying around extra weight can be exhausting and the only way to rid yourself of that exhaustion is to start a healthy exercise and diet program that will help you shed pounds and feel more vigorous. There are no specific diets that work any better than creating a calorie deficit and working out at least 30 minutes per day.

10. Eat smaller meals. Large meals zap you of energy because the body needs to use a lot of energy to digest them. Think about a time you ate a buffet, where everyone naturally eats too much food, versus a meal that included a salad. More likely than not when you left the buffet you felt exhausted and wishing someone would wheel you out of there, versus the energy you felt after a raw whole food meal such as a salad. Small and frequent meals will keep your blood sugars from fluctuating, giving you steady amounts of food energy throughout the day.

Inside The Brain During Exercise

There seems to be no end to the benefits of exercise. Humans need to move or else fall victim to what is often referred to as the sitting disease. If the majority of your day is spent sitting, your overall health will suffer, it can lead to weight gain, heart disease and other serious chronic illness as you get older. Lack of movement can lead to heart attack, stroke, and a general loss in quality of life in our senior years.

Everyone agrees that exercise is physically great for the body. However, did you know that exercise also has a wide variety of benefits for the human brain? What exactly happens in our brains when we exercise to have such an impressive effect on our mental health?

What Actually Happens In The Brain During Exercise

Exercise causes our heart pressure to rise, which sends a signal to the brain that the body is under stress. In response, a protein is released into our body called “brain-derived neurotrophic factor” (BDNF). This protein is thought of as a “reset switch” – it repairs memory neurons, making thoughts seem crystal clear after exercising and putting the body at ease.

Simultaneously, endorphins are released into the brain, which are meant to limit the degree of pain and discomfort associated with exercise, even creating a sense of euphoria. Like BDNF, endorphins are released in response to the feeling of “stress” brought on by exercise. The term, “runner’s high” is the coin phrase used to describe the surge of endorphins during exercise that act as a natural anti-depressant.

The same antidepressant-like effect from a “runner’s high” results in a reduction in stress level hormones. Additionally, a study conducted in Stockholm showed that running stimulates cell growth in the hippocampus, which is the portion of the brain responsible for memory and learning.

How Our Mind And Body Are Affected

Together, BDNF and endorphins give us a “happy” feeling after exercise. These are somewhat addictive in nature, which is one reason why some people seem obsessed with exercising, although this “addiction” can be a healthy one.

Besides the short-term high from endorphins and BDNF, exercise also has long-term benefits. Studies show that people are happier and more productive throughout the day when they exercise. A Penn State research study showed that people who had worked out within the previous month were happier and more productive at work compared to those who had not exercised (but not quite to the same degree as those who had worked out earlier that day). People who exercise regularly have much better moods than those who don’t and retain a stronger sense of calmness throughout the day.

Exercise affects the brain on various fronts. Not only does it increase heart rate that pumps more oxygen to the brain, it also facilitates the release of various hormones that provides a nourishing environment for the growth of brain cells.

Research conducted at UCLA showed that working out stimulates the growth of new neuronal connections in a variety of important cortical areas of the brain.

How To Maximize The Benefits

20 Minutes

Based on this information, you might think that professional athletes are the happiest people on the planet. According to research conducted by the Department of Exercise Science at the University of Georgia showed that only 20 minutes of exercise is needed to reach that peak level of productivity, positive mood, and facilitates information processing and memory functions. The key is to turn it into a habit.

Mental And Physical Connection

There is an important mental and physical connection that can increase the benefits of exercise. For example, exercise that integrates different parts of brain activity, such as ballroom dancing that requires rhythm, strategy, coordination and thoughtfulness in movements stimulates cognitive health more than less complex workouts like running or cycling that do not necessarily engage diverse mental abilities.

Adding Exercise To Your Life

Working out in the morning before work or school helps to spike brain activity, prepares you for stresses you may incur during your day, allows for increased retention of new information and learning and equips you to cope with complex situations that may arise.

Start-off easy – even just 5-10 minutes a day – and gradually increase the length and intensity of your workout. Going to a group or class at the gym makes exercising more fun, and it’s a great way to learn new techniques and to meet new fitness minded people.

However, getting motivated to go to the gym regularly can be a challenge, so try different exercises at home and outdoors in your neighborhood, such as jogging, biking, strength training, etc. Variety is the spice of life, and the more you vary your routine the better for your motivation and your body.

There are many apps on your smartphone that can provide you with workout sets for all experience levels and even guide you through the exercises. Furthermore, apps like Map My Fitness and Nike enable you to track your progress, which is a great way to stay motivated as you watch yourself improve.

Final Thoughts

Remember, the health of your mind and body are closely connected, and exercise is one of the best – if not the very best – ways to improve mental and physical health in both the long-term and short-term.

The long-term benefits of exercising regularly are immense – reduced risk of disease, improved mental health, stronger body/muscles, reduced stress, improved digestion, improved blood circulation, and much more.

Even just going on a 20-minute daily walk is immensely better for you than staying sedentary. Find a training partner, set a schedule, do whatever you have to do to get those endorphins and BDNF proteins pumping as often as you can!

Everyone knows exercise is good for your health, but new studies show it does more than flatten those abs– it physically alters your brain to better handle stress! Anthony shows us this hidden, and hugely beneficial impact of working out.

Top 5 Tips to Prevent Back Pain Later in Your Life

Back pain is often temporary. You pull a muscle, exercise improperly, suffer from poor posture or in some other way cause stress and strain on your back. The pain may last for a few hours, and then go away entirely. But studies have shown that over time, repeated back pain, even very mild in nature, can lead to chronic and debilitating back problems later in life.

Once you hit your 40s and 50s, your body is not as strong as it was when you were younger. This means that chronic back problems can have a bigger negative impact on your life and your body than when you were healthier. Practice the following 5 tips for a healthy and strong back now, and you limit your chances of suffering from back pain later in life.

1 – Stop smoking

I am sure you understand how unhealthy smoking is. But did you know it actually has been linked to higher instances of back pain than those who do not smoke? Scientists are not even sure exactly how smoking causes problems in your back. They believe it may have something to do with restricting the flow of blood which contains healthy nutrients. This leads to problems in your spinal discs, and a higher incidence rate of back pain in smokers.

2 – Stop sleeping on your stomach

Sleeping face down puts a lot of pressure on your back. Years of sleeping in this position can consistently and slowly damage your spinal alignment over time, causing serious back problems later on in life. When sleeping on your back, place a pillow under your knees. This cuts the amount of pressure on your spinal cord by half.

3 – Lose weight

If you can stay within about 10 pounds of your natural weight, you can drastically reduce your chances of suffering from back pain. Get more exercise and change your eating habits, and you can drop those extra pounds which cause back pain now and chronic pain as you age.

4 – Stop stressing out

Stress, anxiety and depression can cause short and long-term back pain. Any type of stress causes you to flex and tense your muscles. Constant worrying means that you are putting extra stress on your back all day long. Take up yoga or meditation, tai chi or deep breathing exercises to learn to handle stress better.

5 – Adopt proper posture, especially if you work in a sitting position all day

Proper posture is so important for a multitude of health reasons. When you slouch over in your chair or on the couch, you put incredible pressure on your lower back and pelvis. Texting, which you probably do dozens of times a day, also causes bad posture. Back pain is more prevalent among office workers and those who make a living sitting in front of the computer for several hours each day, so stand instead of sitting whenever you can.

When it comes to lower back pain everyone has experienced it at some stage. Here are some great exercises to strengthen the lower back. These exercises are great to ease and also help prevent back pain.

Getting Started With Exercise In Denver, Colorado


Starting an exercise program is one of the best steps you can take to stay healthy. Physical exercise can reduce the risk of chronic disease, help you lose weight, improve your balance and coordination, and even improve self-esteem and your sleep habits.

It is important for everyone to maintain a healthy body through regular exercises. Regardless of whether you are already overweight or not, it is never too late for you to get started with exercise and fitness programs in Denver Colorado.

Seniors can really benefit from exercising regularly. This can help keep their joints functioning and can help alleviate pain due to arthritis. For anyone reaching the age of 50+ staying active can ensure that regular day to day activities such as carrying your shopping bags, vacuuming and caring for your grandchildren do not become difficult or a burden to perform.

Despite the fact that most people have an idea of what makes up a healthier lifestyle, the population of those who are more overweight, or inactive is increasing day by day. This indicates that it’s one thing to know about health and another thing to act.

In this report, we shall break it down for you, to know what you need to have, what you need to do, in order to keep fit.

How to get started with a fitness routine

There is no doubt that you probably have some idea of what a fitness program is. A fitness routine is an exercise program or schedule that you follow daily and religiously. When starting a fitness program, there are a few considerations that you should make, and they include:

Assessing your fitness

It is important to be aware of how fit you are before embarking on any aerobic or muscular exercises. It is important to assess your body fitness. This type of assessment covers several areas including:

* Recording your body weight.
* Recording your pulse rate
* The time you take to walk a mile
* The total number of push-ups you can do in a single set
* How far you can stretch while seated on the floor with your legs straight in front of you.

You may also need to measure the circumference of your waist just above the hipbone.

Designing the most appropriate fitness program

It is quite easy for you to say that I will be exercising daily. However, you will have to set a plan of action in place, which will help you achieve your fitness goals such as losing weight, preparation for a marathon or even maintain your current form. As you design the program, have a balanced routine, set it at your own pace and rate, make it a priority, include different exercises and activities, and finally allow time for resting and recovery. Write the plan or program down.

Get the necessary equipment

There is some equipment that you may need to purchase for protection and comfort purposes. A pair of gloves, as well as track or sports shoes and comfortable track pants or shorts, are some of these recommended items. Go for something that is enjoyable to use as well as comfortable on you.

Try to select clothing made from natural materials. These will help keep sweat and moisture away from your skin. Keeping your body temperature more even so you don’t suddenly get the chills from overheating. Plus natural clothing tends to dry quickly, which is good, as you may need to wear the same clothes the following day.

Get Started

After ensuring that you have all the above requirements, you are good to kick off your exercises. Ensure that you take a slow start and always start your workout with a warm up. This can be easy walking as well as slow and gentle stretching. As you improve on your stamina, gradually increase the amount of exercises you perform. You should also ensure that your timetable breaks down exercises in a balanced manner so that you cover most of them in a week.

Suggested warm up exercises include:

* Arm windmills
* Pushups
* Triceps dips
* Stretching with an exercise band
* Walking or marching on the spot
* Jumping jacks
* A short run

It is advisable for you to take rests and also listen to your body to determine the rate at which you should exercise. Rests help with body growth and regaining of your strength. Anytime you feel pain, loss of breath, nausea or dizziness, you should quit the workout and take a rest. Straining your body can lead to external or internal injuries that can be hazardous and painful.

Always carry a bottle of water with you and take a sip every 10 minutes. This will help keep your body hydrated and help reduce the possibility of muscle cramps.

Similarly, as you start your exercises, ensure that you keep records and take measurements to monitor your progress. Take personal assessments after about 2 to 4 weeks to determine your development. This can be seen by weight loss, increase in time you exercise and body flexibility. As you start your exercising program, it is advisable you exercise with a friend so they can motivate you.


As you kick off your exercise routine, you must keep in mind the most important exercises to incorporate in your schedule. Here are some of the top weight loss workouts, body maintenance and fitness exercises that you can have in your time table. However, ensure that you pick the most appropriate one for you depending on your strength and capabilities and avoiding the stressful and risky ones.


Yoga is a dynamic way of recharging body energy and eliminating stress. This form of exercise targets stability, core strength and general body fitness. It provides great improvements in terms of weight loss and body fitness in just a few weeks.

However, you will need to participate in a yoga class to attain full benefits since working out without a trainer is absolutely unnecessary.

You may prefer to use a Yoga DVD that you can use at home. This way you can exercise any time of the day or night. Perfect for the busy stay at home parent, or if you live too far from your local gym.

Getting Started With Exercise In Denver, Colorado

Starting an exercise program is one of the best steps you can take to stay healthy. Physical exercise can reduce the risk of chronic disease, help you lose weight, improve your balance and coordination, and even improve self-esteem and your sleep habits.

It is important for everyone to maintain a healthy body through regular exercises. Regardless of whether you are already overweight or not, it is never too late for you to get started with exercise and fitness programs in Denver Colorado.


This is the most preferred full body exercises you can ever engage in to give your body strength and lose weight. The best thing about jogging is that it does not require gym training fees, expensive equipment or subscriptions; all you need is a pair of good sports shoes. Jogging is quite beneficial in that:

* It will boost your metabolism
* Increase your body fitness and endurance
* Help you lose extra body fat
* Gets you out into the fresh air
* Can be performed almost anywhere

It is one of the quickest ways to achieve any desired body shape, but you will have to take slow progress on the amount of distance you cover since jogging is hard on your knees. It is not advisable to increase distance and speed at the same time, first concentrate on the distance, and you can work on the speed later on.

Always start off slowly and then increase your distance. You may prefer to do a mixture of short runs with a fast walk at first. Investing in a good pair of running shoes is key to preventing any injuries from occurring.

For those who might find jogging a bit too intense, it is advisable to opt for a walking exercise. Not only is walking easy to handle and maintain, but also a better alternative for weight loss than even running. Walking is safe since the probability of getting injured is minimal, and it is also a great way to socialize as you can get friends to join you without a problem.

Many communities have their own walking clubs and you can even join in Mall walking too! Perfect for moms with young children and seniors. Plus walking at your local Mall can be done regardless of the weather. It’s a great way to get your daily exercise in while connecting with friends.


Well, riding a bike is considered the best cardiovascular workout plus it is a whole lot of fun. You don’t have to schedule an exercise plan for riding a bike since you can simply do that in the morning as you head to work and in the evening as you go back home. It helps in burning massive amounts of calories and keeping your body flexible. If you engage in a form of competition with a friend, it will prove to be very motivational.

In addition to riding your bike outside you have other options too. These include taking spinning classes, joining a mountain biking club or working out on a stationary bike at home. You can also buy a stationary bike frame for your outside bike that allows you to ride inside during the winter months. This way you are still riding your favorite bike indoors!


This is the perfect form of exercise you can engage yourself in for low impact and high results. It effectively burns hundreds of calories without you using too much of your energy. Incorporate various swimming strokes to give your body more flexibility as well as get yourself a new challenge to master.

Swimming is also recommended by doctors for seniors and those with back and joint injuries. It is easy on your joints and allows you to get your flexibility back.

Many communities have all kinds of swimming classes including Aqua Fit, Aqua Jogging, Senior and Moms and Toddler classes. Ask at your local pool for a list of classes available in your area.


Anytime you are planning to engage in an exercise or workout routine, there are various safety and comfort items that you may need to obtain, so as to make the best of your exercises. These items will also include gym tools and weights, along with swimming goggles, sweat bands, yoga mats and others.

With these simple items, you don’t require an expensive gym subscription to get started with exercising regularly. Using the proper equipment will increase your enjoyment of your chosen sport. Plus your morale will be enhanced, as well as helping you attain your workout goals. These workout goals will be different for everyone. Whether you are aiming to lose weight, gain strength or toning your body. Here are some of the crucial and necessary equipment required. Please note that items will differ in cost depending upon the activity you are pursuing.


There are lots of clothes designed for exercise and workout purposes. However, you must choose the clothing depending on the exercise you are engaged with. Gym wear includes all types of clothing from tops, shorts, track suits and shoes. These clothes are designed in a way that they are light on the user as well as ensure that they are supportive and comfortable. Sneakers provide both stability and protection. Go for clothes that are designed with durable, lightweight material to withstand wear and tear from the vigorous exercise.

Getting Started With Exercise In Denver

Seniors can really benefit from exercising regularly. This can help keep their joints functioning and can help alleviate pain due to arthritis. For anyone reaching the age of 50+ staying active can ensure that regular day to day activities such as carrying your shopping bags, vacuuming and caring for your grandchildren do not become difficult or a burden to perform.

Light weights

Weights are crucial for building body muscles and adding strength to your body. Ensure that you purchase or have access to light weights for full body workout and avoid imbalance by using just a single set of weights. Some of the must-have training weights include dumbbells. Commonly referred to as hand weights, dumbbells are great for sculpting and building body muscle. A light pair of about 3 to 5 pounds is enough for a beginner, and you can increase the weight after your strength improves. To save money you can often purchase a set of dumbbells with varying weights. These will cover you as you progress from beginner to the intermediate stage.

Exercise bands

Resistance bands are crucial for beginners as well as advanced exercisers too. Exercise bands come in different resistance levels and colors. You choose one depending on the moves you are capable of handling as well as your body flexibility.

Rubberized bands assist in muscle building and general body fitness. They are also easy to use, lightweight and portable. If you tend to travel for business then exercise bands are a great choice. You will find some that have handles along with those that don’t. Pilates’ bands are a little different as they are thicker in size and tend to be shorter in length.

Yoga mats

The yoga mat is a home workout must-have piece of equipment. This particular mat is not just for yoga but can be incorporated in other various exercises such as floor workouts, stretches, abs workouts and warm ups. A rubber mat provides firm grip on your feet ensuring stability and prevent sliding, making it safe and comfortable to carry out your workout and yoga exercises. They come in various colors and designs.

Even if you join a yoga class you may still prefer to purchase your own yoga mat. They can easily be rolled up and come with Velcro closures and easy to grip carry handle.

Exercise Balls

Stability balls can be used for a number of home exercises including abs workouts and stretches. They are a perfect way to do balance exercises and full body workouts. In conjunction with dumbbells, they can supplement a weight bench and add the challenge of body balance to the picture. Anytime you sit or lie across an exercise ball, you engage all muscles of your core to attain support and this will help you attain a well-toned body, well-defined abs and a healthy spine.

If you sit on the computer all day you can improve your posture by using a stability ball as your chair. It takes a little getting used to, but works well.


An exercise program or training routine offers you a structured and healthy way to go about your day-to-day exercises. It is important to follow a routine religiously rather than abruptly making changes since the body needs time to adjust to the changes made. As you begin any type of exercise, here are some guidelines to keep in mind with a training program.

What to eat before/after a workout

As you gear up for a training session, carbs are definitely your best foods to consider consuming. Have a mix of both complex and simple carbs so that while you exercise there will be a slow and steady release of energy.

You can consider going for whole wheat toast as well as fruits since they are easy to digest, and they provide you with both types of carbs. Yogurt is also a great source of energy. Nuts will help keep insulin levels from dropping as you exercise.

After the exercise, you require a nutrient dense dish, particularly proteins and carbohydrates. A grilled chicken breast mixed with vegetables is your best option since it will fill you up without you feeling bloated. Eggs are also an important body building and muscle recovery meal. You may want to carry a couple of hard boiled eggs with you just for this purpose. Protein shakes are also useful as a workout snack, especially if you don’t have time to stop for lunch or carry anything substantial with you.

Warming up and cooling down

Before you commence on any workout, consider warming up first. Exercising after warming up will help prevent injuries and muscle soreness the next day.

A pre-exercise warm up is beneficial to the body in that it increases blood flow to your muscles. This increased blood flow helps to enhance delivery of oxygen and nutrients to the body tissues. Warming up your muscles also increases the energy releasing reaction, which makes the muscles more supple thus preparing them for stretching.

To begin a warm up, engage in light and low-intensity physical exercise for 5 minutes. This includes jogging on the spot, walking or cycling. Also make large controlled circular movements with your arms and pump your arms to help the upper body muscles.

After this, you can undertake a light static stretch of the particular muscles that you aim to work out on that session; if you feel discomfort do away with the stretch for the time being, but try to add it in as soon as possible.

After exercising, cooling down is also crucial. This helps your breathing and heart rate return to resting levels. It also helps you avoid dizziness or fainting, removes waste products such as lactic acid and sweat disseminated from the muscles, and also prepares your muscles for the next session. For an effective cooling routine, perform slow exercises for 5 minutes and then a stretching routine.

Drinking water

For a beginner, drinking water during a workout is very essential. Your body requires an adequate supply of water as you exercise since dehydration can hinder you acquiring the best results out of your workouts. In fact, too much loss of water during exercise with no replacement poses a great health risk. So when should you drink water? I to 2 hours before exercising drink 15 to 20 ounces of water; also drink 8 to 10 ounces 15 minutes before starting the workout and 8 ounces after every 15 minutes during your workout and 8 ounces within 30 minutes after the workout.


Training and workouts are definitely no friends of a beginner. It is quite easy writing down a training program or obtaining one online and swearing to yourself how dedicated you will be when it comes to hitting the gym. However, after a few days, you start skipping sessions, and before you know it, a month is gone without you doing any exercise. This is all about motivation. Here are some ways to boost your morale and ensure that you stick to the gym or the exercise program you wrote down.

Set a Goal

You should have clear goals of why you are exercising. They don’t have to be too big but could even include you working towards fitting into that bikini for summer time. You can also set a goal of losing some pounds or gaining some muscle or defining six pack abs. Whatever you are after, ensure that you work towards it. As you exercise, set the bar very low so that you can easily build your way up. If you can’t manage 30 minutes daily, don’t stress yourself, pick the best you can and when tired, take a rest.

Workout with friends

Exercising alone is not only boring but also tiring. You will realize that when working with a friend, you will gain extra strength and morale to cover more exercises than when working out alone. It’s harder to quit a jog when you’re with a friend than it is when you are alone.

When it comes to weight lifting, a friend will assist you and psyche you up to finish your set, which will keep you motivated. However, avoid anyone who will de-motivate you by lifting heavier weights than you can manage.

Start Slowly and Learn to Love the Exercises

Avoid going for the heavy weight and tiring workouts. Go for the light exercises that are fun and motivating. You can consider lifting light dumbbells, running on the treadmill at a slow pace or even skipping rope. These are fun activities that will make you want to come back to the gym or do the exercise over and over again at home.


Exercises are very important for general body building and maintenance. Any beginner should find a detailed and well-planned program to see to it that he or she achieves their desired results. Getting started with exercises not only requires determination but also needs advice, research, help and motivation from other parties including friends, trainers and guides. Consider involving yourself with people who are already into training and workouts, as well as sitting down with experts, for you to make the best out of your exercises.

Many fitness clubs and gyms offer a free fitness assessment. It may be worthwhile to sign up for this. This way you will know what your current fitness level is like and what type of exercises the trainer recommends for you. You may want to even join and take a few classes first. This is a great way to learn how to do the exercises correctly, while under the guidance of a professional trainer.

Always remember to start off slowly, to prevent injury, and then increase your distance or speed. Plus there is nothing wrong in trying out lots of different exercises. This helps you stay motivated to exercise and combats any boredom from doing the same routine day in and day out.

Have fun, stay motivated and feel free to share your success!