9 steps to longevity: Not just weight loss or 6-pack abs! How much exercise do I need to stay HEALTHY?

Most of us promise and swear that fitness is our top priority, especially on birthdays and New Year’s Day. But when it comes to the first, second or third week of a new regimen, most things fall aside.

But it’s never too late to start building a healthier relationship with physical activity, Isobel Whitcomb wrote in a magazine. Popular science/ Health section. She reminds you that regular exercise is associated with many benefits, from reducing the risk of death from heart disease and cancer to improving overall mood.

But, contrary to what many trainers and resources tell you, you don’t need a fierce new training regimen to get up and move, Whitcomb writes. Yes, the bazaar has a lot of high-tech devices that tell you how much sleep, steps, heart rate and more.

Did you fall in the tide of fitness? How to get it back quickly:
What you previously lacked was probably the consistency and patience of your exercise routine. Studies have shown that consistently performing a moderate amount of moderate intensity exercise, such as walking or slow paced yoga, is actually better physical and mental health than a large amount of strenuous exercise. Popular science says it’s a more reliable path to.

Vivienne Hazzard, a postdoctoral fellow in psychology at the University of Minnesota, told Isobel Whitcomb:

The magical mantra is to enjoy what you are doing. It will motivate your plan to succeed.

Steps to Achieve Daily Exercise:

1. Divide it: According to the Mayo Clinic, the Department of Health and Human Services recommends two types of exercise for most healthy adults: (a) aerobic exercise and (b) strength training. Get at least 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise per week, or a combination of moderate and intense aerobic exercise. Are you not too inclined to sporting activities or are you struggling too much with your time? You don’t have to time the duration of this activity in big time blocks to be good for you. A few minutes at a time is enough, Loretta di Pietro, a professor of exercise and nutrition at George Washington University, speaks to popular science. “I think one of the biggest deterrents to physical activity is that people think they need to do it all at once,” says Di Pietro.
2. Recall that sitting is the next smoking. And there is no exaggeration! The sedentary lifestyle, especially the telecommuting (WFH) method, which removes commuting from daily life, can cause many illnesses. You need to remind yourself to stand up in front of the laptop and workbench. According to DiPietro, adults who spend most of their day sitting need to balance sedentary time with medium to two and a half minutes of active activity. But how? Set a timer during working hours to notify you to take a break once an hour. Whenever it disappears, you can squat or jumpjack, walk vigorously around blocks, jog up and down stairs, or do something that inspires you in a similar way. She says she spends two and a half minutes.
3. Have you heard Pomodoro technique?? Pomodoro technique Is a time management system that encourages people to work at their own time rather than against time. Using this method, you can divide the day into 25-minute chunks separated by a 5-minute break.After about 4 PomodoroTake a long break of about 15-20 minutes. This method helps you focus on your work while keeping your body happy. Some studies suggest that taking a short break from the task helps you stay mentally sharp.
4. Stop feeling guilty about lost Jim membership. Well, at least for the time being, until you really can spend your time. If you can run the small routine above for a few minutes each day, that’s more than you need. With this approach, you don’t actually have to go to the gym. There is evidence that balancing sitting and short active breaks is as effective as 150 minutes of activity per week when it comes to reducing the risk of illness and death. .. Isobel Whitcomb, of course, admits that these two-minute squat breaks don’t make you a buff powerlifter, but the evidence is enough to give your body all the health benefits of exercising. is showing.
5. Weekends are your territory: Become a “Weekend Warrior”. It remains relatively sedentary throughout the week, but once every few days it takes time to interrupt long training sessions. The pace of this type of activity should benefit from improved life expectancy and help reduce the risk of developing cancer and heart disease. You will be surprised to find that the distribution of this kind of active behavior in certain parts of the week provides the same benefits as being there every day. PopSci mentions how scientists put 3,500 American adults on an accelerometer, a device that measures intensity and duration of activity, for a week. This cohort was tracked after six and a half years. Results published in the journal Medicine And Science And Sports And Exercise show that people who are moderately or active for at least 150 minutes a week have a 60-69% lower risk of death during that period. There is no difference between weekend warriors and people exercising with more regular clips.
6. Plan ahead and don’t let it happen by accident. Consider setting a goal to do something fun and active every Saturday or Sunday. Is there a bike rider club in your area? Are there any history lovers or culture walk groups? All you have to worry about these rare exercise excursions is not to over-exercise yourself, Di Pietro tells Isobel Whitcomb.
7. Broaden the definition of what is considered exercise. According to Burnett, you don’t have to wear gym clothes or sweat to stay healthy. If you’re not good at hiking, yoga, or weightlifting, instead plant a garden this spring, do one of your usual errands on foot, or bike once to the store to buy groceries. You can plan to do it. week.
8. Do it slowly: If you fail to reach your goal in any week, sin or rebuke. Some exercise is better than nothing at all, says Di Pietro. A meta-analysis of 11 different studies showed that people who performed physical activity but did not fully reach the World Health Organization recommendations still had lower mortality rates compared to those who were completely sedentary. I did. In fact, a 2015 study published in Circulation found that people who exercise weekly have a lower risk of heart disease than those who exercise daily without breaks. Getting enough rest is just as important as getting enough activity.
9. Start today and as soon as possible: We tend to sit in front of a computer and do four hours of work in the bathroom without rest. We’re used to working in those long hours (while we’re assuming we’re productive), and the idea of ​​splitting work days seems completely counterintuitive. May look like. I will try. You will soon find that you are more focused and very productive during your work hours, you aspire to complete as much as you can during that 25 minute interval. Will do. Focus on what kind of activity you do and what kind of activity makes your body and mind feel better than the sedentary life. You will soon find that this daily habit will keep you healthy and happy for years to come.

One important tip: Don’t just focus on aerobics and cardiovascular exercises. You need to challenge your muscles and joints a little bit every day so that they stay in the form of peaks. That’s where strength training begins. Do strength training exercises for all major muscle groups at least twice a week. After about 12 to 15 iterations, aim to perform one set of each exercise, using enough weight or resistance level to tire the muscles.

Disclaimer: The tips and suggestions contained in the article are for general information purposes only and should not be construed as professional medical advice. If you have specific questions about your health care, be sure to talk to your doctor or your healthcare provider.