We’re not here to lecture; we’re here to be your partner on your journey to whole health. So if that little voice is telling you that you need more activity in your life, turn to us for help and know that if you can’t seem to make time for physical activity, you’re not alone.
Only about one in five adults are meeting the recommended guidelines of 150 minutes of exercise each week, along with at least two days of weight training. Many of us can do better and you might be empowered to do so when you feel the impact of regular exercise on your health in body, mind and spirit.
Regular physical activity has been proven to help:
- Boost energy
- Improve cognition, including focus, concentration, and memory
- Improve mood and reduce stress
- Maintain a healthy weight
- Reduce the risk of heart disease
So, Get Active!
Moderate physical activity can be anything that gets your heart working harder than when it’s at rest. That includes brisk walking, swimming, jumping rope, and many other activities that are easy and accessible. And even better, it doesn’t require a big commitment to get all the health benefits of exercise. Break up your 150 minutes of weekly physical activity into 10-minute sessions throughout your week to improve your physical, emotional and spiritual health.
Still not convinced? Here are 20 easy ways to make that happen:
- Make a weekly plan. Figure out what activities you’ll do each day to help you reach your fitness goal.
- Try a HIIT workout .HIIT stands for high-intensity interval workout. They are a great way to burn calories and get active. HIIT workouts can take anywhere from 10-20 minutes, and there are a wide range of options for beginners and for those that workout regularly.
- Wake up 15 minutes early to get in 10 minutes of aerobic activity, such as jumping jacks, pushups or crunches.
- Take a 10-minute walk break during your workday.
- Start a walking group that meets before or after work.
- Join a gym. The investment can be motivating to remind you to get your money’s worth out of your membership.
- Squeeze in simple stretches, like calf raises, lunges or wall sits while you’re cooking dinner.
- Buy a fitness tracker to help you monitor how much, or how little, you are active. Aim for at least 10,000 steps a day. There’s no need to break the bank; there are many models in every price point. Close those rings and meet those goals to check off your exercise for the day!
- Go ride a bike. Feel like a kid again by jumping on a bike. Gather your family for weekly rides around the neighborhood; explore new parks together or sign-up for a cycling class.
- Have a dance party . Let loose at the end of a workday. Turn on your favorite three to four songs and burn some energy while relieving some stress.
- Walk the stairs for 10 minutes.
- Do bicep curls and pushups in the morning.
- Try squats or lunges when you’re on the phone.
- Lift weights when you’re watching TV.
- Add 10 minutes of stretching after your daily or weekly walk.
- Put things away. Spend time walking around the house putting things away. And instead of being efficient and getting things done in one trip, try just focusing on one thing at a time. You’ll be able to tidy up and get active all at once.
- Workout while you wait. Go for a walk during your child’s practice or while waiting for an appointment.
- Play with your kids. Nothing gets the heart going faster than a game of tag or throwing a ball outside.
- Sign up for fitness classes. Encourage a friend to join you and make working out fun.
- Rehab smart. If you’re an active athlete healing from an injury, work with a physical therapist or rehabilitation specialist to help you develop a plan to stay active without re-injuring yourself.
Strengthen Your Heart and Soul
Set your alarm a little earlier, block time off your calendar, and grab a friend to make exercise a priority. If you have any questions about how you can start a safe and effective exercise plan that promotes your whole health, connect with one of our heart experts nearest you today.