Minimum Weights, Maximum Health

When it comes to self-improvement, there are many ways that you can go about starting especially because we all have different goals, paths, like, dislikes, etc. but the path I found most effective wat starting with physical health.

Let me be clear, when I talk about my physical health it doesn't just have to be working out. In fact, there are hundreds of different ways to "workout" without picking up any weights or sets like pushups or sit-ups.

But before I jump into some methods of how to "workout". Let me first explain why physical health is the go-to place to start.

1. Starting with, self-love. Before anyone starts their self-improvement journey, they tend to have a low self-esteem. But, by increasing their physical health they can develop emotions such as confidence, pride, self-love, and overall enjoyment. Getting that confidence early on can truly help you dive into more and get things done in your self-improvement journey.

2. I know people want to increase their mental state but increasing your physical health is a very stable way to do this. It's a lot harder to set the goal to increase your mental state and improve it by doing. Instead, working out or getting some movement will allow you to appreciate yourself first and increase your intelligence. Yes, working out has shown to increase brain function and lower stress!

3. There's no limit to what you can do to working out (except what you can carry). Mental health takes a lot of brain knowledge and thinking to develop. Weigh-lifting or working out is way easier than you think. Put some shoes on and go outside and you're increasing your energy levels, your circadian rhythm, your legs, blood flow, stress levels, happiness, the list goes on. Its way easier to use working out to help influence other areas of your life and that's what I did as well and its worked to perfection!

1. Walking

I already explained this briefly but let's go into the statistics, shall we? I think the best way for this is a list...

• Walking just 4k steps a day has shown to lower death risk by 15% by any causes and walking 7k steps has shown to lower death risk by 45%!!

• About 2 hours of walking a WEEK can increase your lifespan to almost 4 years (about a 20 minute walk each day)

• Can lower plenty of diseases such as diabetes (walking lowers blood sugar levels), Alzheimer's, Dementia, Cancer, and plenty more!

• It has shown to save people who walk an average, $300+ a year on healthcare.

So just by walking I can decrease all levels of sickness, death while also lowering my money spent and death chance?!

Yep! Something as simple as walking has shown such huge benefits for millions and millions of people!

This is an easy way to start "working out" without doing any heavy lifting!

2. Sports

I know, for some people they aren't interested in sports, but my point is as long as you enjoy it, it is easy. Even if that thing is something others don't like, or think is hard.

If you like a certain subject, it's more common to try in it such as P.E. It's likely that P.E is one of the hardest, most physical aspect of school yet a lot of people try in it.

And this isn't just coming from me, there are plenty of studies that show this. Though don't get confused, there are two different ways to enjoy things.

1. Intrinsic Motivation: Means that people do things because they enjoy it (the process).

2. Extrinsic Motivation: People do it because of the end goal or reward in it (the destination).

If you are Intrinsic to sports than I say keep playing as it is a great physical activity and you're more likely to do it for longer periods. Also, this goes for simple games as well like Pickleball, Tennis, Ping Pong, even Air Hockey isn't all that bad.

Tennis and Ping Pong especially. The effects of racket sports are as followed.

• Cardiovascular Fitness (Stamina, Blood Flow)

• Increase in Mental Health

• Social Interaction

• Enjoyment of Life

• Racket Sports can add up to TEN YEARS of your life

Yep, you read that right. Or at least I hope you did because I bolded it and underlined it. But studies have found that racket sports can be a great influencer to lifespan and in a big way as well.

If we take the average lifespan of men (71 years) and woman (76 years) that's 14% of a man's life and 13% of a woman's life. That number is insane. For some of you that might be half your lifespan currently (assuming you're around 20 years old).

3. Dancing

   
   

Is there genuinely anyone that doesn't like dancing? People will say they don't, but I guarantee those are the same people jamming out in their room and going crazy at it too.

But what are the benefits of dancing? Well, let's look at the list.

• An easy way to improve cardiovascular health

• Improved balance

• Can increase social interaction

• Mood enhancer (do people dance while sad?)

• Can increase the memory, planning and organizing parts of your brain

Pretty good benefits for something so fun! The best part, it doesn't matter what genre you listen to you can still go crazy in any genre. Now go listen to some Beethoven and jam!

4. Consistency

This one can actually include anything including the ones I have said so far. As long as you make sure to stay consistent with your movements and take even a five-minute walking break. They say to never sit for an hour straight.

Get up and move even if for a bit. Here's- you guessed it- another list of side effects for sitting for long hours.

• Anxiety and depression

• Weak leg muscles

• Weight gain (walking helps digestion)

• Heart Risk

• Diabetes risk

• Blood clots

• Stiff body (especially neck and shoulders)

4. Cleaning

I know cleaning sounds boring but every time I have cleaned while listening to music, it was my messes (like my room) and no one told me to do it, I am doing it for my own sake, it makes it more enjoyable.

You get that feeling of accomplishment and can still dance and listen to music. Plus, it's very productive and helps to wake up in the morning to a clean house.

I recommend remodeling as well as it's a great way to wake up to something new for the next day and makes you more excited to do things and wake up!

Conclusion

Those are only 4 ways that you can help reduce the need for heavy lifting and still increase lifespan, enjoyment of life, and actually make you more intelligent.

Keeping your body healthy is the number one way to start improving your life and these are easy first steps to start improving your body!