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101 Reasons To Exercise (more technical - from several different websites)

Thursday, February 10, 2011

My friend Patricia sent me this list back in 2006 when she was on NutriSystem. I was "always gonna" print it off to motivate I could exercise and get this 120 pound "other woman" off my back and out of my pants...and just be the skinnier 120 pound-ish me!! The Me that never was 120 pounds because I was in Junior High, I guess, when I reach that weight (not knowing because I was just a kid and didn't have that sort of worry put on me.) and went past it to being 160 pounds my sophomore year of high school. I was aware then - clothes didn't fit, I felt awful, my pedophile relatives did things that made me more "aware..." . I got sick and started exercising to clear out the crud, and kept on walking and running, and then lost 30 pounds to 130 pounds. I still had lots of jiggly flab on my rear end.

Fast forward past fat-life events, I can visit about those later, but now I'm posting these 100 reasons here. I'm a little confused by SP rules about what I can upload, but I'm including my sources and links, like I would have to do in English when writing my papers and including my references, sooo oh well, here it goes, and I have actually printed this off. I'm finding it on so many different websites, I really have no idea who the "original source" is - every fitness blog, every diet website, they all seem to have this one set of 100 reasons, no author described. I want it here in its entirety so I can refer to it (and besides, I never know when another website link will go away and then I won't have a link to refer back to. You can go look at the links and see if they work for you.). My email account is full of emails sent to myself with some wonderful stupendous website of wonderful useful info and then months, years go by and suddenly the links are outdated and POOF! all the info is gone.

Those are my excuses for the day and I'm sticking to them! Now - On to this list... and I'm hoping to eventually modify this into a more PERSONALIZED list for me (like how Yoovie and L8DYBUG324 and BLKANGEL76 and many others have done, but specific to me.). I'm using this as a springboard - to get my ideas force the stop hiding!!

and enough of the preamble...

101 Reasons to Exercise

Research overwhelmingly shows that regular exercise lowers the risk for many diseases, enhances the functioning of virtually every physiological system in the human body and improves psychological well-being.

1. Helps you to more effectively manage stress.
2. Helps you to lose weight – especially fat weight.
3. Improves the functioning of your immune system.
4. Reduces medical and health care expenses.
5. Reduces your risk of getting heart disease.
6. Increase your level of muscle strength.
7. Improves athletic performance.
8. Can help relieve the pain of tension headaches.
9. Allows you to consume greater quantities of food and still maintain caloric balance.
10. Helps you sleep easier and better.
11. Enhances sexual desire, performance and satisfaction.
12. Reduces the risk of developing high blood pressure.
13. Increase the density and breaking strength of bones.
14. Improves your physical appearance.
15. Increases circulating levels of HDL (good) cholesterol.
16. Assists in efforts to stop smoking.
17. Helps you to relax.
18. Can help improve short-term memory in older adults.
19. Helps to maintain weight loss – unlike dieting.
20. Helps to relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.)
21. Reduces your anxiety level.
22. Helps control blood pressure in people with hypertension.
23. Protects against “creeping obesity.”
24. Reduces vulnerability to various abnormal heart rhythms.
25. Improves the likelihood of survival from a heart attack.
26. Helps to overcome jet lag.
27. Slows the rate of joint degeneration in people with osteoarthritis.
28. Lowers your resting heart rate.
29. Helps to boost creativity.
30. Reduces circulating levels of triglycerides.
31. Helps you resist upper respiratory tract infections.
32. Increase your anaerobic threshold allowing you to work or exercise longer at a higher level, before significant amount of lactic acid builds up.
33. Improves your ability to recover from physical exertion.
34. Helps to preserve lean body tissue.
35. Helps speed recovery from chemotherapy treatments.
36. Increases ability to supply blood to the skin for cooling.
37. Increases the thickness of the cartilage in your joints.
38. Gives you more energy to meet the demands of daily life, and provide you with a reserve to meet the demands of unexpected emergencies.
39. Increases your level of muscular endurance.
40. Helps prevent intestinal ulcers.
41. Increases the density and breaking strength of ligaments and bones.
42. Improves posture.
43. Increases your maximal oxygen uptake.
44. Helps you to maintain your resting metabolic rate.
45. Reduces the risk of developing colon cancer.
46. Increases your tissues’ responsiveness to the actions of insulin, which helps to better control blood sugar.
47. Helps to relieve constipation.
48. Expands blood plasma volume.
49. Reduces the risk of developing prostate cancers.
50. Helps to combat substance abuse.
51. Helps to alleviate depression.
52. Increase your ability to adapt to cold environments.
53. Helps you maintain proper muscle balance.
54. Reduces the rate and severity of medical complications associated with hypertension.
55. Helps to alleviate certain menstrual symptoms.
56. Lowers your heart rate response to physical exertion.
57. Helps to alleviate low back pain.
58. Helps to reduce the amount of insulin required to control blood sugar levels in Type 1 diabetics.
59. Improves mental alertness.
60. Improves respiratory muscle strength and endurance.
61. Reduces your risk of having a stroke.
62. Helps you to burn excess calories.
63. Increases your cardiac reserve.
64. Improves coronary (heart) circulation.
65. Offsets some of the negative effects of certain antihypertensive drugs.
66. Increases your stroke volume.
67. Improves your self-esteem.
68. Reduces your susceptibility for coronary thrombosis.
69. Reduces your risk of developing Type 2 diabetes.
70. Reduces the risk of developing breast cancer.
71. Improves mental cognition.
72. Maintain or improves join flexibility
73. Improves your glucose tolerance.
74. Reduces workdays missed due to illness.
75. Reduces blood viscosity.
76. Enhances your muscle ability to extract oxygen from your blood.
77. Increases your productivity at work.
78. Reduces your likelihood of developing low back problems.
79. Improves your balance and coordination.
80. Improves your body’s ability to use fat for energy.
81. Provides protection against injury.
82. Decreases (by 20 to 30 percent) the need for antihypertensive medication, if you are hypertensive.
83. Improves your decision making abilities.
84. Helps reduce and prevent the immediate symptoms of menopause.
85. Helps to relieve and prevent “migraine headache attacks.”
86. Reduces the risk of endometriosis.
87. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
88. Helps to decrease your appetite.
89. Improves pain tolerance and mood if you suffer from osteoarthritis.
90. Helps prevent and relieve the stresses that cause carpal tunnel syndrome.
91. Makes your heart more efficient.
92. Helps to decrease left ventricular hypertrophy in people with hypertension.
93. May be protective against the development of Alzheimer’s disease.
94. Improves your mood.
95. Helps you to maintain an independent lifestyle.
96. Reduces the risk of gastrointestinal bleeding.
97. Helps to increase your overall health awareness.
98. Reduces the level of abdominal obesity – a significant health risk factor.
99. Increases the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your heart.
100. Improves heart tolerance
101. Improves Your Overall Quality of Life!

OH now, here's a different one... but only 100 reasons, and the last reason has to do with being protective against the development of Alzheimers. Sigh. Another one to look at and compare list later.

and here's 130 reasons to work out -

ARRRGH I can't win!

oh here we go - Benefits of Lymph Massage -

Health Benefits of Rebounding

I'm so out of here. I need to get upstairs, thaw out, and go to bed and get some sleep! School is back in session later today, snow and freezing cold irregardless, and 6 am will be here before I know it. Nighty-night.

  Member Comments About This Blog Post:


    Really great comments and a positive spin for motivation. I know that so many of those reason I can apply to me since I have greatly improved my food choices and exercise. Thanks for sharing! emoticon

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JANNEPERRY 2/10/2011 6:11PM

    Thanks for posting that great list! There are plenty on there I never thought of! emoticon

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Treadmill vs Outdoors

Friday, October 29, 2010

So I'm catching up on this HUUUGE backlog of Sparkmail, racking up my points. I believe it is a limit of ten Sparkmails a day, I think, that I get points for reading, but many have links to articles that I haven't read, which offer MORE SparkPoints, hint hint.

One of the articles I found today was a discussion on the pros and cons of using a treadmill vs running outside - here's the a link from off one the Weekly Spark Pages I received:
s_articles.asp?id=1461 (is it legal for me to link back to a Spark Article in my blog?)

So, that got me to thinking about some of my challenges and I thought I'd share some of my thoughts on the benefits and disadvantages of using both surfaces - such as I've experienced them (admittedly, not much of EITHER the past few weeks...months...years... *sigh* ).

With treadmills, I don't own one at home, and so my primary experiences with using them has been at the local YMCA's or, occasionally, on the road at a hotel's "exercise room" if I'm blessed with a hotel that offers that. So - some of the things I would say are "disadvantages" for me might not be issues if I had one at home, but I don't have one, so oh well. One of the disadvantages for me is that I go find the one farthest away from other people walking or running on the other dreadmills, err, I mean, treadmills, farthest away from the visual distraction of TV's blasting away, and ALMOST INEVITABLY Someone has to "feel sorry" for me I guess, and come plunk themselves at the dreadmill next to me. Of course, they run faster than me, farther, whatever, and so I immediately feel intimidated. Or if they don't do that, then they start coughing all over me. Or something gross like that.

Now another thing I've noticed about dreadmills is that after I get done walking or running, I pretty much need to hang onto the handle for dear life for awhile after I turn it off and get off the machine. I keep having the same residual "rocking train" or "pitching sailboat" motion like I do when I get off the train after a day of traveling. Very weird. When I go for a walk around the neighborhood, or even a run, when I'm done, I'm done, and my body/mind doesn't keep thinking I'm still in motion.

Seems like there are some other issues with the dreadmill, but they have more to do with environment - not being able to control air, light, music, etc in a gym. I'm already deaf enough to mess up having easy conversation with sign-impaired hearing people, and frankly am somewhat sign-impaired myself, growing up in a hearing family and my husband and child are both hearing...but oddly enough, with my excellent low frequency hearing (below the ranges necessary for speaking in English - but might be pretty good for speaking with certain animals, I don't know..), the gym itself seems terribly noisy - all the machines hummmmmm, all the heating and air conditioning units hummmm, and the lighting is so bright that I find myself wishing for sunglasses indoors... so when I get done, I feel tireder than I did when I went in.

So enough whining - I go for walks outdoors most of the time, even in yucky weather. The big thing I have to watch about walking outside is being aware of the surfaces. I have one leg that is a smidgen longer than the other, and most of the time, that's not a problem. On roads that have sloped sides and a higher point ("crown") in the middle, I usually walk on the right side (traffic behind me - kinda dangerous, ya know!?) so that my right leg doesn't start aching from hitting the ground harder (it's the longer of the two legs I have. I realize some don't have any legs at all, or only one leg, and as far as I know, there aren't any humans with more than two legs, except maybe the occasional "Conjoined twins" configuration - what used to be called "Siamese" twins, only, it's not about the Thai people at all, just a birth defect that was first noted with two boys born in the country formerly called "Siam" and now called "Thailand".). If I have my wits about me and remember to put in one of those heel wedge inserts into my left shoe, I can usually get the two legs to be about the same length and then it doesn't matter so much if I walk on a flatter/more level surface, like sidewalks or flatter roads. But, I have noticed that the regular road surfaces are much easier on my knees since it's a softer road material than sidewalks which are usually a harder concrete surface. So I guess that makes a difference.

One thing I've noticed in winters past and haven't been doing as regularly or consistently the past few winters, is that when I walk in the cold weather of winter, I really seem to burn more calories for the effort that I am putting out. I've read that walking outside in cold weather burns way more calories - one set of calories for the actual walk or run performed, and another set of calories burned up from shivering and trying to stay Warm!! I guess one could *really* burn a lot of calories walking or running in cold weather while being "nekkid" - and maybe more from trying to run faster to evade the law enforcement trying to arrest me for public indecency. Not likely that I'll be wanting to test that theory anytime soon...

Okay so I'm just thinking of ideas off the top of my head about what differences I've noticed, and may write more later about this, as I think more. Or not.

  Member Comments About This Blog Post:

BUTTERFLY464 11/16/2010 5:21PM

    Our daughter recently gave me her treadmill, I'm enjoying it. I can run anytime day or night. And I can run in my PJ's if I want. Don't have to comb my hair. It's great! And it helps me time myself. I'm walking 5 then running 1, then alternating. Hard to track the time like that outside.

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JANNEPERRY 10/29/2010 8:08PM

    OK this was one of the most entertaining blogs ever-Thanks!
My daughter often complains about the number of empty treadmills-and someone has to come up to the one right next to her!

I don't use treadmills too often because I always seem to go slower on one than outside, and I have a short stride, so I kick the top of the machine and bruise my toe (really).

Outside is better, but I'm a baby in the cold and wind-no matter what--it's outside in the cold and wind at 9 am tomorrow! emoticon emoticon

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AWESOMECAROL55 10/29/2010 7:26PM

    I walk outside only..never on a treadmill. I enjoy the outdoors, the scenery, and the air seems invigorating. I have used treadmills before when I was a member of the YMCA...I believe I burn more calories out doors and walk further. Treadmills are boring to me & seem like a burden .. make my workout NOT a lot fun whereas I truly enjoy walking outside.!!

emoticon emoticon emoticon emoticon emoticon

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MELISSAISAFOX 10/29/2010 5:19PM

    I TOTALLY understand treadmills in a large facility, I am not a fat whatsoever. I much prefer walking outside, but when the elements get in the way I use my treadmill for sure. Walks outside are often longer because you don't see a number ticking away and tormenting you.

I am lucky enough to have one at home and I've actually started to use it while I get into the habit of running. For me it's easier with a steady pace vs. who knows what I'm doing outside.

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Nutritional Information for many Restaurant chains...

Monday, August 02, 2010

Thanks to MyrtleBeachWins, I have a new website to help out with those restaurant portions & nutritional information. Very useful!!

Check it out!!

  Member Comments About This Blog Post:


    Awwwwwww, thanks for the plug. lol I am really glad you liked that link and hope it helps you.. We have not been eating out very often but when we do I check first. I was so shocked to know how so many of the choices that I thought were good for me weren't. Go figure.

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KAELBEE 8/2/2010 10:53PM

    Thanks for sharing

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Calories Burned Calculators and other useful Calculator Tools

Tuesday, July 06, 2010

I got this website from MyrtleBeachWin's blog:

Since I've had some of my SparkPeople "Friends" disappear when they canceled their SparkPeople, they and their helpful blogs went with it. So I am duplicating it here. Hopefully MyrtleBeachWin will be with us a long time. Can't hurt to have some duplication, because in the future, someone is likely to be searching for the same thing as I did, and then get either MyrtleBeachWin's page, like I did, or mine. Or someone else's page.

In any case, within this page are many other calculators and assessments. The links likely won't show up in here??

Body Composition & Target Weight
Kids Body Composition
Adult Body Composition I (Advanced Measurement)
Adult Body Composition II (General Measurement)
Target Weight
Waist-Hip Ratio
Waist-to-Height Ratio
Blood Pressure Assessment
Blood Alcohol Estimator
BMI Calculator (Body Mass Index)
BMR Calculator (Basal Metabolic Rate)
Calories Burned Calculators
Calories burned through home activities
Calories burned through work activities
Calories burned while walking I (under 200 Pounds)
Calories burned while walking II (over 200 Pounds)
Calories burned while jogging
Calories burned with various sports
Calories burned with various activities
Calories burned at the gym
Calorie and Nutrient Calculator
Conception Calculator
Diet & Fitness Resource
Exercise Risk Assessment (ACSM)
Fat Intake Calculator
Fitness Calculators & Testing
Curl-Up Test
Push Up Test
Sit Up Test
Sit & Reach Test
Stride Length Calculator (Female)
Stride Length Calculator (Male)
One Rep Max (1RM) Estimation
Rockport Walk Test
1.5 Mile Run (VO2 Max - Measures Athletic Fitness)
12 Minute Run (VO2 Max - Measures Athletic Fitness)
Target Heart Rate
YMCA Bench Press
Heart Rate Assessment
Heart Attack Risk Calculator
Heart Disease Risk Calculator
Heart Explorer (Flash-Interactive)
Ideal Body Weight & Mass Calculator
Mercury Calculator
Muscle Atlas
Muscle Testing
Nutrient Info Database
Radiation Dose Calculator
Real Age (Health Age) Calculator
Runners Calculator
Protein Intake Calculator
Sleep Tools
Strength Conditioning / Weight Training Chart
Stride Length Calculator (Female)
Stride Length Calculator (Male)
Target Heart Rate Calculator
Unit Conversion Calculator

I guess I would have to "add link" by each type of calculator listed above. Maybe a project for another day!

Oh...and while I'm on the topic - here's another web page, basic idea, but it is just a table of calories burned by activity, assuming a person at 135 pounds, 165 pounds, 195 pounds.
This is at

(hmmm looks fine here in edit mode but then when I look at it in blog mode after posting it, the blog page splits up the URL address I typed in. I guess the fact that I added it as a link below is interesting, but irrelevant - the word processor here will just split the URL up any old way it thinks.).

So would be a quick way to guess calories burned.

  Member Comments About This Blog Post:

BANKER-CHUCK 12/26/2013 12:59PM

    Just ran across this blog. Thanks for posting. I had many calculators on my old computer but lost them when I crashed.

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JANNEPERRY 7/7/2010 7:45AM

    Thanks so much for posting the links--I think they will be helpful! emoticon emoticon

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    emoticon emoticon emoticon

You have my vote, my feet are planted at sparks . emoticon and love the fact that everyone is working together. Sometimes we miss the mark on the scale but I bet we are all more aware and healthier than yesterday. And tomorrow will prove to be even better. Live is so good. You are succeeding and I will see you there! I am looking forward to doing this with all my fri;ends glad your one.

Comment edited on: 7/6/2010 6:26:47 PM

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Fitness Maps -

Wednesday, March 18, 2009

I'm SOOOO happy that we now have the fitness maps built in to Spark People! I was already using the Google map pedometer program on Google, but now it's all here and easy to use as well.
ess_maps_home.asp is where to go to actually look for routes in your hometown or to chart your own route and save it (anonymously or with your SP nickname).
_journal_individual.asp?blog_id=1888214 SparkGuy's blog announcement about the Fitness Map... Gonna save it here for all posterity, such as it is, since I know I'll forget where to find it later!!




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