Heart disease is a leading cause of death in the United States. The good news is that you can lower your risk of heart disease or having a stroke by simply moving more. And, Spring is a great time to start an exercise program.
A well-rounded physical activity program includes both aerobic and strength training exercises. Using a variety of exercises helps cardio-respiratory and muscular fitness, improving overall health and function. Regular physical activity will provide more health benefits than sporadic or high-intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.
If you are not currently physically fit, you might start by finding a safe way to be more active. Then gradually increase the time and intensity of your physical activity. If you haven’t exercised for some time and have health concerns, you should talk to your doctor before starting a new exercise routine.
Becoming physically active requires a conscious effort for most adults. Develop an exercise program to fit your individual goals. Be sure to consider ways to increase your activity levels throughout the day. Every little bit helps! If you find it too challenging to fit 30 minutes of activity into your day, break it up into 10 to 15-minute intervals and accumulate your activity throughout the day.
Exercise tips to activate your lifestyle.
Challenge yourself to move more! Find ways to become more active in your daily living. For example, you can:
- Take the stairs instead of the elevator or escalator.
- Take a 10-minute stretch or walk break at work.
- Turn on music and vacuum to the beat of the music.
- Wash your own car – and your friend’s car too.
- Do strength-training exercises in front of the TV.
- Park in the furthest parking space and walk.
How do I stay motivated?
There are lots of ways to stay motivated as your start a new exercise routine. Here are some of our favorites!
- Consider trying something different, such as yoga or kickboxing.
- Coach a youth sports team – your rewards will be many.
- Make Sunday walks or hikes a weekly tradition.
- Set up a morning walking or biking club; exercise buddies can help you be honest.
- Take an online fitness class with a friend and motivate each other to achieve your goals.
- Commit to a walking schedule with a friend or family member, even if you can’t walk together.
- Use a workout game on a gaming console or headset.
We understand the importance of keeping your body active and healthy. As you begin your workout routine, remember to listen to your body’s cues.
Here are 8 trainer approved healthy exercise habits.
- Start slow: Know your body and listen to it. Be honest, set achievable goals, and pick the right program.
- Warm-up: Consider it personal protection. A proper warm-up supplies necessary nutrients to the body. Many aches and pains during a workout can be avoided with a proper warm-up.
- Eat well: A good balance of proteins, carbs, and fats will provide the fuel to help get you on the right track. The appropriate post-workout meal will also aid in recovery.
- Include more core: This is not just your six-pack abs. The “CORE” consists of everything from the diaphragm to the pelvic floor. Back, butt, and muscles around your pelvis included. Take time to do exercises that challenge these areas.
- Stretch: Post-workout muscles often tend to tighten. Static stretching increases blood flow and assists in healing and recovery.
- Cross-train: Try to avoid getting into single sport training for too long. Take time to train like athletes in other sports. This encourages coordination and proprioception.
- Hydrate: Make a regular habit of drinking plain water throughout the day. Drink plenty of water and replenish fluids after a workout.
- Rest: Give your body enough time to recover. Ample sleep aids in tissue repair. Avoid challenging the same muscle group over consecutive days.
How much exercise do I need?
The American Heart Association (AHA) recommendations for aerobic activity include:
- For most healthy people, you’ll want the equivalent of at least 150 minutes (2 hours and 30 minutes) per week of moderate-intensity physical activity, such as brisk walking.
- If you need to lower your blood pressure or cholesterol, aim for 40 minutes of moderate to vigorous physical activity 3-4 times per week.
- Incorporate exercise into your weekly physical activity for 30 minutes a day, at least 5 days a week.
- Physical activity should be performed in episodes of at least 10 minutes and preferably spread throughout the week.
- Include flexibility and stretching exercises.
- Include muscle-strengthening activity at least 2 days per week.
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