The benefits of regular exercise are unmatched: physical activity can help you lose weight and prevent a variety of chronic diseases, including heart disease, diabetes and osteoporosis. It can also be fit to help you stay mentally sharp.
While most people know they should exercise, you may not know where to start and how to fit it into his busy schedule in the. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommends that healthy adults get 150 minutes of at least moderate intensity spread over five days a week aerobic activity or 20 minutes of severe intensity aerobic activity every three days the week.
"This is something we recommend that all Americans," says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Jacksonville, Fla., And a spokesman for the AHA.
Ideal fitness routine also includes a resistance or weight training to improve muscle strength and endurance. The ACSM and AHA recommends that most adults to engage in resistance training at least twice a week.
Find fitness: 10 ways to get in Exercise
Sometimes the problem is not the motivation - it's just finding the time. But scheduling exercise is not as difficult as you may think. Here are 10 ways to get you moving more often:
Be less efficient. People usually try to think of ways to make everyday tasks easier. But if we make it more difficult, we can get more exercise, Sabrena Merrill, MS, Lawrence, Kansas, a certified personal trainer, group fitness instructor, and a spokeswoman for the American Council on Exercises says (ACE). "Bring in groceries from the car and one bag at a time so you have to make several trips," says Merrill. "Put washing away some of the items at one time, instead of carrying him in a basket."
Sean labor-saving devices. Wash the car by hand instead of being transferred to the car wash. "It takes about an hour and a half to do a good job, and in the meantime you've got a big operation," says Merrill's. Use push mower instead of a riding mower groom your garden.
Go somewhere? Take the long way. You can walk up or down several flights of stairs every day to be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off stopped by your office and walk the extra distance. When you go to a mall or grocery store, park farther from the entrance, not as close to it as you can, and you'll get a few extra minutes of walking - one of the best exercises there, said Dr. Fletcher. "Walking is great because anyone can do it and you do not need any other special pair of properly fitting of sneakers equipment."
Be a morning person. Studies show that people who exercise in the morning are more likely to stick with it. Explains Merrill, "Are you going to feel like exercise at the end of a hard day's work? Most likely not. If you do exercise in the morning, and you're not only more likely to do this, but you also set a positive tone for the day."
Ink the deal. Whether morning, afternoon, or evening, choose a time that is most convenient for you to practice and write it down in the daily chart. Keep your exercise routine as you keep any appointment.
Pay attention to your steps. You can invest in a good pedometer to help you stay motivated. "If you have a pedometer attached to your waist and you can see how many steps you've taken, you will see that it does not take long to walk in step 5000 will be a source of inspiration," says Merrill's. The build up to 10,000 steps a day will not seem like such a daunting task.
Hiring the right help. While weight training is important, if you do not know what you're doing, you run the risk of injuring yourself or were not effective, says Merrill. It is best to get help from a personal trainer at the gym. You can also buy a DVD weight training and follow along in your living room.
Keep a record. Grab a diary or a notebook, and every day that you exercise, write down what I did, and for how long. Your records will make it easy for you to see what you have accomplished, and make you more accountable. Blank pages? You'd be ashamed.
Call a friend. Find someone who likes the same activity which you do - walk in the neighborhood, riding bikes, playing tennis - and make an appointment to do it together. "You can practice with a friend or in a group to be very stimulating," says Fletcher. "Is it likely to walk longer distances or larger bike if you're talking to a friend along the way. The time will pass faster." You do not have friends who are available? Grab the MP3 player and listen to your favorite music or audio books while exercising.
Do what ever you want. Whatever exercise you choose, make sure it's one that you enjoy. You're more likely to stick with it if you have something fun to do rather than something you see a duty, says Fletcher.
If you can not fit 30 minutes a day to your schedule, and get more exercise simply by being less efficient in your own home based business and add a short walk an extra foot in everywhere you go. However, if you choose the activity you like, and find time for fitness will be a huge effort and rewards.
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