Exercise

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But getting the diet right is only part of the picture. It is impossible to overestimate the significance of exercise in a healthy and relaxed lifestyle. If a body is never pushed beyond its regular pace, relaxation periods will invariably have less benefit. Exercise doesn't just promote an increase in physical fitness; people who exercise regularly can enjoy a range of secondary benefits.

Regular exercise improves sleep, reduces headaches, improves concentration and increases stamina. Endorphins are released into the brain during exercise and these chemicals promote a sense of positiveness and happiness that will last for some time after the actual activity. This is an effective tool in the fight against depression and a vital move in the preparation for a relaxed life.

People are often accused of putting too much time into their careers or families, and strenuous physical activity is a great antidote to that. In today's society there is a general emphasis on sedentary lifestyles, and it is trend that shows little sign of slowing down.

This makes it difficult to find an appropriate outlet for mental negativity and accumulated physical frustration. Physical exertion is great for releasing the toxic emotions that threaten a relaxed sense of wellbe-ing. You can thrash out tension, anger, frustration and aggression, exercising your mental muscles along with your physical ones. Exercise, like relaxation, is a personal thing.

Just as you will prefer one relaxation method over another, you probably won't like all forms of activity. Your preferences will be affected by your individual personality, physical capabilities and the time you have available. Realistically tailoring your activity to your lifestyle is the best way to ensure that the exercise is kept up.

Skilled sports such as skiing or golf are obviously more appealing if you have the time to invest in learning the game and developing your ability to a certain level. Highly competitive sports such as squash should be viewed with caution if you already have an exceptionally stressful lifestyle. Most experts would advise some form of noncompetitive exercise, like swimming, weight-training or walking, for those with limited time and resources. Even as little as twenty minutes a day put aside for such activities will be of great benefit.

Aerobic exercises

Aerobic activities include swimming, long-distance running, cycling, rowing, cross-country skiing and even walking-if it is brisk enough. These differ from the other sorts of exercise because they demand your body's efficient use of oxygen throughout the whole time you are doing them.

Oxygen is the ignition factor in the burning of energy from the foods you eat. A good supply is always necessary for your body's metabolic processes to take place efficiently. When your cells-particularly your brain cells-have a good supply, you have stamina, feel well and don't tire easily.

If you often feel tired, become depressed easily and have trouble concentrating, it is likely that your body is not getting enough exercise. Taking aerobic exercise will change all that. Any movement of sustained rhythm that puts a constant demand on your heart-raising your pulse rate to between 120 and 160 beats a minute-will bring about several important changes in your body.

It will tone your muscles and improve your circulation. It will increase the number and the size of the blood vessels that carry blood from your heart all over your body so you will have better transport of oxygen. It will increase your body's capacity to take in oxygen by strengthening the chest wall and making you breathe more easily.

This oxygen will generate energy. It will make your bones, joints and ligaments stronger so they are more resistant to injury. It will increase the level of energy-rich compounds and enzymes in your body, making it easier for you to use the nutrients in your food. As the efficiency of your heart increases, pumping more blood with each beat, your basic pulse rate will decline.

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