Working out may help chronically ill people feel happier

 

Individuals who are chronically ill may feel like they'll never be able to get ripped. According to a recent study, however, exercise may be exactly what these people need to brighten their day. Reuters Health reports on a study published in the Archives of Internal Medicine, working out may help improve the moods of people with cancer, heart disease, back pain and other chronic conditions.

"It's a nice piece of evidence and I'm pleased because I like the concept," said Alan J. Gelenberg, who chairs the department of psychiatry at Penn State University in Hershey, quoted by the news source.

Study authors found the exercise helped ward off depression in chronically ill patients, which is important considering that depression can lead to poor medication adherence. The scientists said that at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise were the most effective.

Harvard Medical School reports that along with potentially improving mood, regular exercise has other benefits, such as lowering blood pressure, protecting against heart disease and boosting self esteem.

Advice on choosing the workout that's right for you

 

So you want to get ripped, but you're not sure what exercise plan is right for you. This is a situation that many people find themselves in, and it's important to find a workout routine that you enjoy in order to ensure that you'll stick to it. Recently, The Daily Campus ran an article offering some tips for how to pick the right activity to suit your fitness needs.

First, the news source suggested figuring out if you prefer exercising alone or in a group. Some people enjoy taking classes with others, while some would rather workout by themselves. Next, be sure to start out slow and pace yourself when you're starting out.

"Try doing interval workouts on the treadmill with various speeds and inclines to get in a sweaty calorie-burning workout. If you have never run before, start out slow. There is nothing wrong with taking walking breaks. The most important thing is not to injure yourself," according to the news provider.

WebMD states that it's important to remember that you don't have to go to the gym to get a good workout if that's not your style. The medical website recommends looking into outdoor group classes, which are offered through many adult learning centers.

Exercise may lead to a happy boss

 

If you're trying to get ripped, you may want to invite your boss along with you to the gym. According to a recent study conducted by researchers at Northern Illinois University, stressed supervisors tend to take their frustrations out on their workers more if they don't get regular exercise.

The researchers came to their conclusions by surveying workers and their supervisors about not only their work environment, but also their activities outside of the office, such as their exercise habits.

"It appears that the simple act of exercising minimizes the negative effects of supervisor workplace stress on subordinates," said study authors.

Only moderate levels of exercise were needed to reduce the hostility of employers, such as one of two days per week, and the type of workout didn't seem to matter. These findings go along with past studies that have connected exercise with stress reduction.

The Mayo Clinic states that physical activity helps increase the production of your brain's feel-good neurotransmitters, called endorphins. This effect could explain why exercise has a positive effect on an individual's mood. 

Get ripped while cleaning the house

 

Between going to work and taking care of your home and family, it can be difficult to find time to get ripped, but what if you could build muscle while taking care of some common household chores? Recently, the Wall Street Journal reported on Stevie Markovich, who has kept himself fit using an exercise routine that he devised around housework such as vacuuming and washing windows.

In 2002, Markovich developed DVDs that taught individuals his unique workout, and since then others have followed suit and created their own housework exercise plans. Some of the examples he gave for how he stays in shape while doing chores is squats while washing windows and lunges and hip twists while using the vacuum.

ABC's Good Morning America also reported on the concept of getting fit while doing chores and made some suggestions.

"While you're putting the dishes away, rise up onto your toes and hold for a count of three. Come down slowly onto your heels. Repeat until all the dishes are back in the cupboard, or for two sets of 12," according to the news source. 

Lose weight before getting ripped

 

When you're trying to get ripped, you have to start by getting your body into shape before you can start building some serious muscle. For some people, this may mean having to shed a few pounds. Recently, the Morning Call, a Pennsylvania  news source, spoke to one young woman, Alyssa Dieter, who has lost almost 50 pounds, about what her exercise routine is like.

Dieter said that she enjoys keeping her workouts well-rounded, with both strength and cardio exercises incorporated. She added that her greatest accomplishment was biking over 20 miles on a local Pennsylvania trail.

The news source asked her how she manages to find the time to fit in regular exercise.

"There is always time to stay active. If I know that I am crunched for time and won't get to get in my full workout, I make sure to walk to where I need to be on campus instead of taking the bus. I take the stairs rather than hopping on the elevator," said Deiter, quoted by the news source.

Discovery Health states that the best way to stick to an exercise plan is to make it a part of your everyday life. Whether that means taking the stairs and walking further or hitting the gym every day is up to you. 

Get ripped without leaving the house

 

If you're trying to get ripped, then it means you need to go to the gym more than just occasionally. Of course, the winter can wreak havoc on a person's exercise routine, since the cold weather can take away a person's motivation to get to the gym. In fact, a poll on DailySpark.com found that 76 percent of respondents feel less motivated to workout in the winter.

Recently, CNN reported on how gyms are getting people up and moving, even if they can't get them in the door. Kristin Knee of Flirty Girl Fitness had launched a program where she streams her exercise classes online for people who can't make it to the workout studio.

"It seems like the next natural progression to home fitness DVDs," said IDEA Health and Fitness Association editor Sandy Todd Webster, quoted by the news source. "It's another way of making fitness more convenient for yourself."

The news source states that nearly 20 percent of all TVs will be connected to the internet by 2016. That statistic suggests that more of these online workout classes will pop up, giving people fewer excuses for not getting ripped. 

Be wary of exercise apps

 

According to a 2010 report by the technology site 148apps.biz, there are nearly 13,500 iPhone and iPod "apps" designed to help people get ripped. Recently, USA Today published an article reminding people that although these can be helpful tools for individuals who are just starting to exercise, you should use caution before following everything they tell you to do.

"People are making (apps), and they might not have any knowledge or certification," said Carol Torgan, an American College of Sports Medicine fellow on technology and exercise, quoted by the news source. "There's no Good Housekeeping seal of approval yet."

Togran brought up that exercise isn't "one-size-fits-all" and that individuals may not be able to complete the workouts that their cell phone application is advising for them. That's why it's important to consult a doctor before beginning any exercise routine.

The expert added that on Jan. 31, winners of the U.S. Surgeon General's Healthy Apps Challenge will be announced on the government's apps website. These applications may be the way to go for people who are trying to get ripped or simply build muscle.