You’ve heard it before: exercise is the key to a healthy life. You've heard that it impacts everything from your weight, to your risk of developing heart disease, to your mood. The benefits of exercise are definitely not a secret. The catch? Many of us aren’t moving as much as we should be.
The American Heart Association recommends “at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember.” Easy to remember it may be - but less than half of Americans over the age of 18 get enough aerobic physical activity.
If you’re struggling to meet your exercise needs and goals, now is the perfect time to consider an exercise strategy that incorporates movement into your routine. With spring approaching, more exercise opportunities are available compared to the winter - allowing you to do the following, as recommended by FitBit and our own team:
- Find a Workout You Enjoy: Exercise doesn’t have to be daunting if you find something you like. Think about sports you played in high school - you can find local leagues to join for fun. If you enjoy the outdoors, warmer weather activities like hiking, biking or running may appeal to you. And if you can’t wait for the public pools to open, several local groups offer memberships for access to indoor pools. Figuring out what you enjoy and creating a workout based on those activities will give you something to look forward to and help you stay moving.
- Check Out Events In Your Community: Find a charity 5K or fun run, sign up, and mark the date on your calendar. This will help you stay motivated to train to ensure you perform at your best come race day. Not only are these events a great way to keep yourself in shape, they’re also an opportunity to meet new friends who can motivate you in your fitness journey.
- Write Things Down: As humans, we tend to have a better recollection of things if we write them down. Writing down a workout schedule in your calendar can help you stick to a schedule. Whether it’s walking your dog or running with a friend, this will help you keep track of your progress and get into good habits. Try scheduling workouts like you would schedule appointments for work to give you that extra drive.
- Remember: There’s Always Time To Exercise: “Thirty minutes a day, five days a week” can feel like a large goal - but no one ever said those thirty minutes need to happen at the same time. Whether you have an hour or 10 minutes, use that time to get moving. Use your lunch break to get in some steps, or take a series of 10 minute walks throughout your day. You can also incorporate extra movement into other daily tasks by taking the stairs whenever possible or parking further away from your destination. All those minutes and steps add up at the end of the week - so don’t hesitate to invest in smaller increments of movement and exercise if that’s what your schedule allows!
While these are all general examples of what you can do to keep a little exercise in your daily and weekly routines, every individual responds differently. If you’re looking to develop a fitness routine better suited to your personalized health goals, we can help. At Genesis Medical, your primary care physician can provide the best advice regarding the best exercise regimen for you. Contact a location near you to schedule an appointment, and our staff will be happy to review your best exercise options for your specific health needs.