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How To Lose Weight With A Busy Schedule (WHAT MOST PEOPLE GET WRONG!)Integrating exercise into a busy lifestyle -
House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed—it all counts. Look for ways to add extra steps. Take the stairs instead of the elevator or escalator.
Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up.
Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable. Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you're talking on the phone.
Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights. Owning a dog leads to a more active lifestyle.
Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners.
One year-long study found that walking an overweight dog helped both the animals and their owners lose weight 11 to 15 pounds. Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence. In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of If you're not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group.
You'll not only be helping yourself, but by helping to socialize and exercise the dogs, you'll make them more adoptable. No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it.
That's the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far. Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.
Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.
Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.
Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.
The exercise prescription for depression, anxiety, stress, and more. Tips for building a fitness plan, and finding the best exercises for you. Chair exercises and fitness tips for people with injuries or disabilities. Even when your schedule changes, you can stay physically fit.
BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.
When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures.
Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues.
Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. Overcoming obstacles to exercising.
Copy Link Link copied! Download PDF. By Lawrence Robinson , Jeanne Segal, Ph. and Melinda Smith, M. Overcoming obstacles to exercising Excuses for not exercising How much exercise do you need? Getting started safely How to make exercise a habit that sticks Tips for making exercise more enjoyable Easy ways to "sneak" more movement into your daily life How to stay motivated to exercise.
Excuses for not exercising Making excuses for not exercising? Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
Short 5-, , or minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.
You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work. How much exercise do you need?
How hard do I need to exercise? As a general guideline, though: Low-intensity activity: You can easily talk in full sentences, or sing. Moderate intensity: You can speak in full sentences, but not sing.
Vigorous intensity: You are too breathless to speak in full sentences. Getting started safely If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind: Health issues?
How to make exercise a habit that sticks There's a reason so many New Year's resolutions to get in shape crash and burn before February rolls around.
Start small and build momentum A goal of exercising for 30 minutes a day, 5 times a week may sound good. Make it automatic with triggers Triggers are one of the secrets to success when it comes to forming an exercise habit.
Reward yourself People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. Choose activities that make you feel happy and confident If your workout is unpleasant or makes you feel clumsy or inept, you're unlikely to stick with it.
Set yourself up for success Schedule it. Tips for making exercise more enjoyable As previously noted, you are much more likely to stick with an exercise program that's fun and rewarding.
Think outside the gym Does the thought of going to the gym fill you with dread? From deadline stress to health related anxiety to changing family dynamics, stress can touch nearly every aspect of our lives before, during, and after work.
Chronic stress can lead to illness, difficulty functioning, and confusion when it comes to priorities. In fact, some of the best exercises for reducing stress and figuring out how to fit exercise into a busy schedule include simple yoga poses like:. Choose one of the following ideas for how to fit exercise into a busy schedule to do right now or later today.
Start small and aim to create a habit by associating this exercise with something you already do on autopilot every day. For example, if you automatically check your email throughout the day, try getting up and doing a light stretch or three jumping jacks after.
Small, positive changes compound over time! Another large concern managers should consider is how many hours their employees actually spend on work. You may find that lots of people work overtime and on weekends without additional compensation.
To help employees find more hours in the day, consider doing a work hours audit to see who has taken on too much. Look for tasks that conflict one another and help redistribute workload however you can so everyone gets a fair shot at making time for exercise and life.
Learning how to make an exercise plan around work is straightforward but challenging to keep up long-term. First, take a good hard look at your current habits before work, during breaks, and right after you log or clock out.
Replace less desirable routines like scrolling through social media or answering work emails after hours with exercise. Then, decide whether you naturally have more energy first thing in the morning or after work. After, review your exercise goals and think about how realistic they are compared to your existing routines and energy levels, then adjust as needed.
Next, make a point to schedule your exercise routine in your planner or calendar on a specific day and time. Finally, create a contingency plan by listing out everything you can think of that will prevent you from achieving your goal.
Write down what you can do to help deal with those challenges before they come up. For example, if you think you might lose motivation in a few weeks, try asking a friend to call you and ask about how your exercise plan is going on a specific date.
Also, find out what personally motivates you then use it to your advantage. Remember, every step counts! Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Fitness Basics. Getting Active. Staying Motivated.
Home Healthy Living Fitness Getting Active No Time for Exercise? Here Are Seven Easy Ways to Move More! Here are seven no-stress ways to boost your activity level: Grab the leash and walk your dog. Your body — and your pooch — will thank you!
Take your kid or spouse for a walk. Keep it fun by exploring new neighborhoods or turning your walk into a scavenger hunt.
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Incorporating these physical activities can eventually improve sleep quality, which can further reduce feelings of stress and anxiety. Types of Physical Activities. From high-intensity workouts to low-impact exercises, there are many types of physical activities that can help you achieve your fitness goals and improve your overall health:.
Cardiovascular exercise, also called aerobic exercise, refers to any physical activity that elevates your heart rate and encourages blood flow. This includes various exercises such as running, cycling, swimming, hiking, and dancing, treadmill, etc. The benefits of adding cardiovascular exercise into your routine include enhancing your heart health, aiding in weight loss, burning calories, and reducing your risk of chronic diseases such as heart disease and diabetes.
Strength training involves lifting weights or using resistance bands to build and tone your muscles. It helps improve muscle mass and bone density, which is especially important as you age and can also help you burn more calories at rest and reduce your risk of injury.
Flexibility training involves stretching your muscles to improve your range of motion and reduce your risk of injury. Examples include yoga, Pilates, and static stretching.
Flexibility training can help improve your posture, reduce muscle soreness, and enhance your overall flexibility. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This type of training can help you burn more calories in a shorter amount of time and improve your cardiovascular health.
Tabata is a high-intensity interval training HIIT workout that consists of short, intense exercise periods followed by brief periods of rest. The Tabata workout involves performing an exercise at maximum effort for 20 seconds, followed by a second rest period.
This sequence is repeated for a total of 8 rounds, or 4 minutes in total. The idea behind Tabata is to push your body to its limit during the 20 seconds of work, and then allow it to recover during the second rest periods. The short duration of the workout makes it an efficient and effective way to improve cardiovascular fitness, burn fat, and increase muscle endurance.
Participating in sports, such as basketball, soccer, or tennis, can be an enjoyable means of maintaining an active lifestyle while also enhancing cardiovascular health, coordination, and balance.
Additionally, sports can offer a social component that contributes to overall well-being. Simple activities like taking the stairs instead of the elevator, walking instead of driving for short distances, walking to nearby groceries, standing every few hours while sitting or doing household chores like vacuuming or mowing the lawn can all help you burn calories and stay active throughout the day.
These small changes can add up over time, helping you build endurance, improve your cardiovascular health, and boost your energy levels. Exercise is important for both physical and mental health, and the benefits of regular physical activity far outweigh any temporary discomfort or inconvenience.
By finding ways to motivate yourself and make exercise enjoyable, you can overcome laziness and make it a regular part of your routine. Here are some strategies you can use to help overcome laziness and stay on track:. Finding a workout buddy can be a great way to stay motivated and committed to your fitness goals.
When you exercise with someone else, you are more likely to stick to your workout routine because you have someone to hold you accountable. A workout buddy can also provide encouragement, support, and positive reinforcement, which can help you push through tough workouts and achieve your fitness goals.
Additionally, working out with a friend can make exercising more enjoyable, as you can chat and catch up while you exercise. This can help reduce feelings of boredom and make it more likely that you will stick to your routine over time.
Setting specific goals is an effective way to stay motivated while working out. Having a clear idea of what you want to achieve can help you focus your efforts, measure your progress, and celebrate your successes.
Without clear goals, it can be difficult to stay motivated, as you may not know what you are working towards or whether you are making progress. Specific goals, such as running a certain distance, lifting a certain weight, or completing a certain number of repetitions, provide a clear target to aim for and help you stay focused on your workout routine.
Using positive self-talk while working out can help improve your mindset and boost your motivation. When you use positive self-talk, you replace negative or critical thoughts with positive, supportive ones.
This can help you focus on your strengths, overcome self-doubt, and stay committed to your fitness goals. For example, instead of telling yourself "I can't do this" during a challenging workout, you might say "I'm strong and capable, and I can push through this.
Rewarding yourself while working out can be a powerful way to stay motivated and committed to your fitness goals. When you set specific goals for yourself and work hard to achieve them, it's important to celebrate your progress and acknowledge your accomplishments.
Rewards can be as simple as treating yourself to a healthy snack or they can be more significant, such as buying yourself new workout gear or taking a fitness class you've been wanting to try.
Making exercise fun is an important part of staying motivated and committed to your fitness routine.
When you enjoy the physical activities you are engaging in, you are more likely to stick with them over time. One way to make it fun is to mix up your routine and try new things, such as taking a fitness class or going on a hike in a new location.
Incorporating music or other forms of entertainment can also make your workouts more enjoyable. Starting small when beginning a workout routine can be a beneficial approach to help you stay motivated and committed to your fitness goals. Trying to do too much too soon can lead to burnout, injury, or discouragement if you don't see immediate results.
By starting with small, achievable goals, such as a short walk or a few simple exercises, you can build confidence and establish a consistent routine that you can gradually build upon over time. It also allows your body to gradually adapt to the demands of exercise, reducing the risk of injury and helping you build endurance and strength gradually.
Prior to beginning any physical activity, it is important to assess the health status of your entire body. One essential step in this process is to undergo a full body checkup, including an electrocardiogram ECGto detect any underlying health issues that may increase the risk of a heart attack or other complications during physical activity.
This package includes:. Additionally, consulting with health experts, such as those at NanoHealth, can provide valuable insights on the best activities for your fitness level, age, and overall health.
By taking these necessary precautions, you can minimize the risk of injury or illness and ensure that your physical activity routine is both safe and effective.
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Incorporating Physical Activity into Your Busy Lifestyle. Benefits of Pursuing a Physical Activity Engaging in physical activity on a regular basis is crucial for maintaining good health and lowering the risk of developing chronic illnesses.
Here are some of the benefits associated with pursuing an activity: 1. Improved cardiovascular health Physical activity helps to improve heart health by reducing the risk of heart disease and stroke. Weight loss When you engage in physical activity, your body burns calories, which can lead to weight loss.
: Integrating exercise into a busy lifestyle| How to fit exercise into a busy schedule | Summary Read the full fact sheet. On this page. About getting active Benefits of getting active How to fit activity into your life Exercise in a block session Exercise throughout the day What kind of busy are you? Where to get help. Exercise and physical activity, National Institute on Aging. Get real about getting active External Link , American Heart Association. Active families External Link , Heart Foundation. Overcoming barriers to physical activity External Link , Centers for Disease Control and Prevention. Give feedback about this page. Was this page helpful? Yes No. View all keeping active. Related information. Content disclaimer Content on this website is provided for information purposes only. Staying Motivated. Home Healthy Living Fitness Getting Active No Time for Exercise? Here Are Seven Easy Ways to Move More! Here are seven no-stress ways to boost your activity level: Grab the leash and walk your dog. Your body — and your pooch — will thank you! Take your kid or spouse for a walk. Keep it fun by exploring new neighborhoods or turning your walk into a scavenger hunt. Research shows that joining a group or taking a class with others increases exercise time and health benefits. Try the Minute Workout. Stuck at home? Boost your heart rate and brain power with this quick home workout. Walk and talk. When you're exercising, your mind is busy thinking about how much longer you have left on that treadmill, what your next meal might be, and how much better you feel after a good workout. Working out also helps keep your mind clear of stressors. Stress can make it hard to focus on anything else other than what's stressing you out—and who needs more distractions? You'll feel more energized and alert if you work out regularly. Your body will thank you for having a healthy routine that keeps all of its systems running smoothly! You've probably heard a million times that being productive is a matter of prioritizing tasks, breaking them down into manageable chunks, and getting organized. And while those tips are all well and good, they don't really tell you how to make it happen. The truth is that there are no magic bullets when it comes to productivity. It's a process—it takes time and effort, and it's not always easy. But if you can put in the work now, you'll reap the benefits later on. Here are some ways to start increasing your productivity today:. Start small : Don't try to change everything at once! Pick one or two things that are particularly irritating about your current work process and focus on them until they're fixed. Then move on to another area of improvement, and another after that. Track your time : It sounds simple enough, but many people don't realize just how much time they spend on certain tasks throughout their day—and it's even harder for us non-project managers to keep track of our own hours especially if we aren't paid hourly. By tracking our time we can get insights into the way we spend our time and how much we are overworking. We also have a great tool recommendation for you, with BeforeSunset time tracking has never been easier. Say goodbye to scattered to-do lists and hello to a streamlined day with AI planner. Teams Sunsetters About Us Blog Pricing. How to use Roadmap Affiliate Help Center. Log in Try for Free. Enter the code to enjoy your discount! We are live now! Enjoy your work life balance. Try for Free. Do you have a crazy calendar? |
| How to Incorporate Exercise Into a Busy Work Day | One year-long study found that walking an overweight dog helped both the animals and their owners lose weight 11 to 15 pounds. Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence. In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of If you're not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You'll not only be helping yourself, but by helping to socialize and exercise the dogs, you'll make them more adoptable. No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That's the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far. Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike. Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began. Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other. Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body. The exercise prescription for depression, anxiety, stress, and more. Tips for building a fitness plan, and finding the best exercises for you. Chair exercises and fitness tips for people with injuries or disabilities. Even when your schedule changes, you can stay physically fit. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. Overcoming obstacles to exercising. Copy Link Link copied! Download PDF. By Lawrence Robinson , Jeanne Segal, Ph. and Melinda Smith, M. Overcoming obstacles to exercising Excuses for not exercising How much exercise do you need? Getting started safely How to make exercise a habit that sticks Tips for making exercise more enjoyable Easy ways to "sneak" more movement into your daily life How to stay motivated to exercise. Excuses for not exercising Making excuses for not exercising? Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move. Short 5-, , or minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work. How much exercise do you need? How hard do I need to exercise? As a general guideline, though: Low-intensity activity: You can easily talk in full sentences, or sing. Moderate intensity: You can speak in full sentences, but not sing. Vigorous intensity: You are too breathless to speak in full sentences. Getting started safely If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind: Health issues? How to make exercise a habit that sticks There's a reason so many New Year's resolutions to get in shape crash and burn before February rolls around. Start small and build momentum A goal of exercising for 30 minutes a day, 5 times a week may sound good. Make it automatic with triggers Triggers are one of the secrets to success when it comes to forming an exercise habit. Reward yourself People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. Choose activities that make you feel happy and confident If your workout is unpleasant or makes you feel clumsy or inept, you're unlikely to stick with it. Set yourself up for success Schedule it. Tips for making exercise more enjoyable As previously noted, you are much more likely to stick with an exercise program that's fun and rewarding. Think outside the gym Does the thought of going to the gym fill you with dread? Here are a few activities you may find fun: horseback riding ballroom dancing rollerblading hiking paddle boarding kayaking gymnastics martial arts rock climbing Zumba Ultimate Frisbee fencing Make it a game Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. Pair it with something you enjoy Think about activities that you enjoy and how you can incorporate them into an exercise routine. Make it social Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. Getting the whole family involved If you have a family, there are many ways to exercise together. Family activities might include: Family walks in the evening if weather permits. Infants or young children can ride in a stroller. Blast upbeat music to boogie to while doing chores as a family. Seasonal activities, like skiing or ice skating in the winter and hiking, swimming, or cycling in the summer can both make fun family memories and provide healthy exercise. Try a mindfulness approach Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Guide to Physical Activity - Examples of physical activity that you might not have considered exercise. National Heart, Lung, and Blood Institute Exercise: How to Get Started - Exercise basics including stretches. org Fitness Basics - Including how to overcome barriers, creative ways to exercise, and types of exercise. Mayo Clinic Tips to Help You Get Active - A step-by-step guide to getting started. National Institute of Diabetes and Digestive and Kidney Diseases. Boyd, J. Mindfulness-based treatments for posttraumatic stress disorder: A review of the treatment literature and neurobiological evidence. What do you do for every hour or every minute of the day throughout the week? You may find that you have more free time than you realised and can fit in a 20min home workout each day. By removing the time it takes to get to a gym, fitness studio or park, the easier it becomes to squeeze exercise into your day. There are plenty of apps and online programs that make it easy to fit in a workout from the comfort of your own home or office. With the use of apps or Youtube videos, you have access to hundreds of exercises, with instructions and even video demonstrations at your fingertips. This makes it easy to do short workouts throughout the day whenever you have a few minutes available. This tip can be especially useful for those who have office jobs or those who work at a desk at home. Whether it be 20 squats, 10 push ups, a minute of jumping, or a walk around the office, this technique is designed to get you moving more throughout the day. Not only does this help increase your physical activity for exercise, the increase in blood flow and oxygen can also make your work more productive and make you feel refreshed and energetic. If you want to make sure that exercise becomes part of your lifestyle, try scheduling specific times in your daily routine for physical activity. This could be anything from taking a short walk during your lunch break at work or doing some yoga after dinner each night—the important thing is that it becomes part of your daily routine so that it no longer feels like an extra task but rather something that just happens as part of the day-to-day flow. Not only will this help keep boredom at bay but mixing up different types of activities will also give you a more balanced overall workout program, as well as preventing injuries due to overuse of one type of activity over another. To combat this, try to find activities that are fun and exciting to help you stay on track with your physical output. For instance, you might walk to a great sunrise or sunset spot each day, take up a fun sport such as rock climbing, surfing or dancing, take a walk on the beach each morning, go snorkeling, incorporate hiking or join a team sport. According to the World Health Organization , adults aged should do at least minutes of moderate-intensity aerobic physical activity throughout the week, which breaks down to 30 minutes, five days a week. But the burning question remains: how can I incorporate 30 minutes of exercise into a busy schedule? You're on your way to your morning lecture and are about to check the bus times? A recent research study published in the American College of Cardiology found that one hour of physical activity per day, which could mean taking a brisk walk or bike cycling, eliminates the association between sitting time and death and cuts down the chance to develop many diseases. And why not follow a certified personal trainer on YouTube? You'll find plenty of fitness tutorials focused on workout routines, nutritional advices and wellness tips to help you lose weight, enhance your performance and feel healthier. The best part? |
| 7 Ways To Seamlessly Fit A Workout Routine Into Your Busy Schedule | This lack of physical activity not only affects our physical health but also impacts our mental well-being. Prolonged sitting has been linked to an increased risk of obesity, heart disease, diabetes, and other health problems. Sitting for long periods can cause poor posture, back pain, and reduced mobility. To combat the negative effects of sitting, it is recommended to take regular breaks from sitting, stand up and stretch, take a short walk, or engage in some physical activity. The World Health Organization WHO estimates around 2 million deaths each year are linked to physical inactivity while also stating that a sedentary lifestyle is among the 10 leading causes of death and disability in the world. Regular physical activity is an essential component of a healthy lifestyle, and it's never too late or too early to start. Whether you're a child, adult, or senior, staying active can provide a wide range of physical, mental, and social benefits that can improve your quality of life. Engaging in physical activities such as walking, running, swimming, dancing, or strength training, can help you maintain a healthy weight, reduce the risk of chronic diseases, boost your mood and energy levels, and enhance your social connections. In this blog article, we'll explore the benefits of physical activities and why it's important to incorporate them into your daily routine regardless of your age, so make sure you continue reading. Engaging in physical activity on a regular basis is crucial for maintaining good health and lowering the risk of developing chronic illnesses. Here are some of the benefits associated with pursuing an activity:. Physical activity helps to improve heart health by reducing the risk of heart disease and stroke. Cardiovascular exercise in particular is especially effective at strengthening the heart and improving circulation. When you exercise, your heart has to work harder to pump blood throughout your body, which strengthens it over time. Engaging in regular exercise can lower blood pressure, decrease inflammation, increase HDL cholesterol levels, and improve insulin sensitivity. Weight loss. When you engage in physical activity, your body burns calories, which can lead to weight loss. Additionally, exercise can help build muscle, which can give you a more toned appearance. Resistance training exercises, such as weightlifting or bodyweight exercises, can be particularly effective for building muscle and toning your body. In fact, a combination of regular physical activity and a healthy diet can help you achieve your weight loss and body toning goals. Strength training helps to build muscle and increase overall strength, which can improve physical performance and reduce the risk of injury. Pursuing any physical activity is a great way to increase strength and muscle mass. For example, when you engage in resistance training, your muscles undergo microscopic damage, which triggers the body to repair and strengthen the muscle fibers, resulting in increased muscle mass and strength. Therefore, regular physical activity and proper nutrition are key components of building strength and muscle mass. Weight-bearing exercises such as strength training and sports can help to improve bone density, reducing the risk of osteoporosis. When you engage in weight-bearing exercise, your bones experience small amounts of stress, which signals your body to produce more bone tissue, thus preventing bone loss. In this way, pursuing a physical activity can stimulate bone growth and help maintain bone density. Physical activities provide a healthy outlet for managing stress and can help promote relaxation as they release endorphins, which are feel-good hormones that can improve mood and reduce feelings of stress and anxiety. Engaging in activities such as yoga, tai chi, or meditation can also help reduce stress and anxiety as these practices incorporate breathing techniques and mindfulness, which can help calm the mind and promote relaxation. Incorporating these physical activities can eventually improve sleep quality, which can further reduce feelings of stress and anxiety. Types of Physical Activities. From high-intensity workouts to low-impact exercises, there are many types of physical activities that can help you achieve your fitness goals and improve your overall health:. Cardiovascular exercise, also called aerobic exercise, refers to any physical activity that elevates your heart rate and encourages blood flow. This includes various exercises such as running, cycling, swimming, hiking, and dancing, treadmill, etc. The benefits of adding cardiovascular exercise into your routine include enhancing your heart health, aiding in weight loss, burning calories, and reducing your risk of chronic diseases such as heart disease and diabetes. Strength training involves lifting weights or using resistance bands to build and tone your muscles. It helps improve muscle mass and bone density, which is especially important as you age and can also help you burn more calories at rest and reduce your risk of injury. Flexibility training involves stretching your muscles to improve your range of motion and reduce your risk of injury. Examples include yoga, Pilates, and static stretching. Flexibility training can help improve your posture, reduce muscle soreness, and enhance your overall flexibility. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This type of training can help you burn more calories in a shorter amount of time and improve your cardiovascular health. When you're starting an exercise program, it's important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don't allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee. If your workout is unpleasant or makes you feel clumsy or inept, you're unlikely to stick with it. Don't choose activities like running or lifting weights at the gym just because you think that's what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste. Schedule it. You don't attend meetings and appointments spontaneously, you schedule them. If you're having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Make it easy on yourself. Plan your workouts for the time of day when you're most awake and energetic. If you're not a morning person, for example, don't undermine yourself by planning to exercise before work. Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning? Get your workout clothes out the night before so you're ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep a gym bag in the car, so you can head out straight from work. Hold yourself accountable. Commit to another person. If you've got a workout partner waiting, you're less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group either online or in person can also help keep you on track. As previously noted, you are much more likely to stick with an exercise program that's fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate. Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that's okay. There are many exercise alternatives to weight rooms and cardio equipment. For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills. Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options. Here are a few activities you may find fun:. Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies! Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores. Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team. If you have a family, there are many ways to exercise together. What's more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:. Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise—the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside—you'll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety. Activities that engage both your arms and legs—such as walking especially in sand , running, swimming, weight training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness. BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. If you're not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day. Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed—it all counts. Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up. Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable. Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you're talking on the phone. Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights. Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners. One year-long study found that walking an overweight dog helped both the animals and their owners lose weight 11 to 15 pounds. Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence. In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of If you're not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You'll not only be helping yourself, but by helping to socialize and exercise the dogs, you'll make them more adoptable. No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That's the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far. Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike. Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began. Harness the power of the community. If you have time, go for a walk during lunch. This can rejuvenate you mentally and physically. When you return to work, have some raw vegetables and a protein shake or meal bar. You can decrease calories consumed, and burn some extra calories to boot. Keep a small snack handy in case you get hungry later in the day. Use the weekend to make up for lost time. We often have a little more time on the weekends and more energy. An intense workout on the weekend will help reduce stress and improve well-being. Two minute weekend workouts and a minute workout during the week gets you the recommended minutes of weekly exercise. Create new and massively sculpted set of pipes now with these easy to use armday hacks. Is all calf training the same, no matter the sport? Not quite, says trai expert Tasha Whelan. These PTs explain how to maintain healthy hammies. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. |
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