Exercise is good for survivors
I know, excersize used to be about as inviting to me as having a car battery hooked up to my brain, but it's goodif you stick with it. exercize not only make you feel good, it helps you work out your stress and agression, promotes better sleep, builds self disipline, it helps with low self esteem and body image, makes you more confident, makes you feel more confident of your sexuality.
A few rules though:
1 Dont over do it. Pushing yourself too hard can be worse than not doing it at all.
2 Be persistant. You have to excersize regularly to feel it's results. If you miss a day, then just work a little harder the next couple times.( but remember #1)
3 dont be ashamed of yourself. You have plenty to feel proud of, because you are trying to make yourself a better person. Don't concentrate on the results of the excersize, concentrate on the exercize itself. Don't critisize yourself for not doing enough, not pushing too hard, or because your body isn't perfect.
You can do most types of excersize without weights for a while. Aerobic excersise is easy, you can jog, bike, walk fast, spar (mock fight) with boxing or karate, do jumping jacks, whatever. This is the most important kind overall. Prevents heart risk, stimulates endorphines, (feel good body chemicals) and burns excess fat. It is better to do this kind of excersize before lifting weights or doing any sort of resistance training. It is also good to do it right after as well, because you'll fell less sore. Calistnics (stretching) are also a good complement to aerobic excersize, and these will make you more limber and promote calm. Some kind of calistenics are rolling your head back and forth very slowly streching, touching your toes while standing straight up, sitting with your feet touching in front of your lap while pushing down with your knees (kindve lke the splits), raising your leg straight away from your body and resting it on a surface while you touch it with the tips of your fingers, and taking a stick or broom and holding it behind your back with both hands. Resistance training is good for releasing frustration. Some types you can do at home are push ups (keep you back straight, keep your hands shoulder width apart. you can either use your toes or your knees, whichever you feel you can do with out overexserting yourself. If you want, you can for a diamond with your hands at the center of you chest, which makes them harder, or you spread your arms apart, which make them easier.), leg squats (slowly moving as if you were sitting down back and forth) , crunches (like a sit up, except you dont move all the way up, you just lift yourself at a 30 degree angle and go back. Make ure to keep your head and back straight, and don't use your back muscles. You should put your hands either on the top of your head, or on your abdomen.)
When doing resistance training, you need to go slowly, or you wont get as much out of it. You also need to do whats called full extension, which means you never let your muscles tottally extend or contract, and you go just as slowly on the way back, effectively doing it twice every time.
Well thats it, hope it helps. Dont get discouraged, sometimes i go for weeks without exersizing because im too depressed. Just tak it easy and respect yourself.
A few rules though:
1 Dont over do it. Pushing yourself too hard can be worse than not doing it at all.
2 Be persistant. You have to excersize regularly to feel it's results. If you miss a day, then just work a little harder the next couple times.( but remember #1)
3 dont be ashamed of yourself. You have plenty to feel proud of, because you are trying to make yourself a better person. Don't concentrate on the results of the excersize, concentrate on the exercize itself. Don't critisize yourself for not doing enough, not pushing too hard, or because your body isn't perfect.
You can do most types of excersize without weights for a while. Aerobic excersise is easy, you can jog, bike, walk fast, spar (mock fight) with boxing or karate, do jumping jacks, whatever. This is the most important kind overall. Prevents heart risk, stimulates endorphines, (feel good body chemicals) and burns excess fat. It is better to do this kind of excersize before lifting weights or doing any sort of resistance training. It is also good to do it right after as well, because you'll fell less sore. Calistnics (stretching) are also a good complement to aerobic excersize, and these will make you more limber and promote calm. Some kind of calistenics are rolling your head back and forth very slowly streching, touching your toes while standing straight up, sitting with your feet touching in front of your lap while pushing down with your knees (kindve lke the splits), raising your leg straight away from your body and resting it on a surface while you touch it with the tips of your fingers, and taking a stick or broom and holding it behind your back with both hands. Resistance training is good for releasing frustration. Some types you can do at home are push ups (keep you back straight, keep your hands shoulder width apart. you can either use your toes or your knees, whichever you feel you can do with out overexserting yourself. If you want, you can for a diamond with your hands at the center of you chest, which makes them harder, or you spread your arms apart, which make them easier.), leg squats (slowly moving as if you were sitting down back and forth) , crunches (like a sit up, except you dont move all the way up, you just lift yourself at a 30 degree angle and go back. Make ure to keep your head and back straight, and don't use your back muscles. You should put your hands either on the top of your head, or on your abdomen.)
When doing resistance training, you need to go slowly, or you wont get as much out of it. You also need to do whats called full extension, which means you never let your muscles tottally extend or contract, and you go just as slowly on the way back, effectively doing it twice every time.
Well thats it, hope it helps. Dont get discouraged, sometimes i go for weeks without exersizing because im too depressed. Just tak it easy and respect yourself.
