How Much Exercise Should You Get and How to Make It Happen

-

 



Exercise is important for staying healthy and feeling good. Experts recommend regular exercise most days of the week. However, adding more into already full days can sound impossible. Here’s how to make exercise a regular part of your day.

How Much Exercise Do You Need? 

  • Cardiovascular Exercise: Aim for at least 30 minutes of moderate cardio, like brisk walking, 5 days a week. You can also do 15 minutes of vigorous exercise, like running, 5 days a week.
    • Moderate Exercise: Activities that make you breathe harder but still let you talk, like walking fast, biking, or dancing.
    • Vigorous Exercise: Activities that make you breathe much harder and make talking difficult, like running, aerobics, or swimming laps.
  • Strength training: Aim for at least two sessions per week, hitting all major muscle groups. As you improve these sessions may take a little more time than if you are very new to strength training.
  • Stretching: Find time for sessions at least twice per week. Aim to stretch as much of your body as possible, at as many angles as possible.

How to Make It Happen:
  • Break It Up: You don’t have to find time for very long sessions. Try splitting your cardio training into three 10-minute sessions throughout the day, or doing one stretch every hour as a brain break.
  • Find What You Enjoy: Choose activities you like, such as swimming, dancing, biking, or playing a sport. It’s easier to stick with exercise when it’s fun.
  • Incorporate It Into Your Routine: Walk or bike to work, take the stairs, or do active chores like gardening or cleaning.
  • Set Reminders: Use your phone or a calendar to remind you to be active.
  • Exercise with Others: Work out with a friend or join a group to stay motivated.
  • Track Your Progress: Keep a log of your activities to see how much you’re improving.
  • Make It Fun: Listen to music, podcasts, or audiobooks while you exercise.
  • Stay safe! Don't forget to listen to your body. If you have pain or are unsure about whether something is a good idea, talk to your doctor or a physical therapist.

By setting realistic goals and finding ways to include exercise in your daily routine, you can achieve the recommended amount of physical activity and enjoy the many benefits it brings. Start today and see how much better you feel!

Comments

Post a Comment

Popular posts from this blog

Developing a Workout Routine

-
Image
Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import
Read more

How to Build a Low Cost Home Gym

-
Image
So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like
Read more

Need a Mood Booster?

-
Image
Our overall mood can be influenced by a variety of factors such as weather, social interactions, stress, quality of sleep, and world events. Not only does our mood effect how we think and feel but also has a significant impact on our decisions, relationships, and general health and well-being. A positive mood may look like feeling happy, energetic, optimistic, and feeling productive, energetic, and engaged in life. Common signs of a negative mood are feeling disconnected from life, feeling sad, anxious, irritable, and having a sense of hopelessness. Mood fluctuations are totally normal and some days we need a little boost. Try some of these fast-acting favorites: Move your body - Exercise releases endorphins that have a mood-boosting effect. Spend time in nature - Connecting with nature can help reduce stress and promote relaxation. Listen to your favorite music - Put on some upbeat songs and dance along! Laugh - Share a joke or watch a silly movie to give yourself a chuckle. Call
Read more

Self-Appreciation and How to Practice It

-
Image
Self-appreciation means recognizing and valuing your own qualities and achievements. Because many of us value self-improvement, it's natural to notice the negative and try to level up. However, it’s crucial for your mental health and well-being to notice your positive traits as well. Appreciating yourself can boost your confidence, improve your mood, and help you stay motivated. Seeing strengths can also give you more tools to use on your path through life.  Choose three of the following prompts to reflect upon and thoroughly appreciate yourself:   Think of a random act of kindness you performed and appreciate yourself for doing it. List three qualities you have that make you a good friend and why. Write about a time when your unique skills or strengths helped solve a problem. Describe a moment when you felt truly proud of something you did and why. Write a thank-you note to yourself for a recent accomplishment, big or small. Tiny wins count! Describe a situation where your unique
Read more

Kindness Creates Community

-
Image
  Kindness is powerful and can bring people together, making communities stronger. When we show kindness, we create a ripple effect, encouraging others to be kind too. Simple acts, like helping a neighbor or smiling at someone, can brighten their day and build connections. Kindness helps us feel closer to each other. When we support and care for one another, we create a sense of belonging and trust. This makes our community a happier place to live. Acts of kindness don’t have to be big, small actions show we care and are willing to help. Holding the door open, sharing a meal, or saying a kind word can make a big difference. More ideas here. Being kind also makes us feel good. It reduces stress and boosts our mood. By spreading kindness, we create a positive environment where everyone feels valued and respected. Let’s all practice kindness and make our community stronger and more connected.
Read more