Exercising regularly is one of the most important things you can do to lower your risk of disease, manage your weight, improve your mood, and promote mental clarity. The health and well-being effects are so beneficial that no other supplement, drug, diet, or device can replace it.
Even the simple act of brisk walking on a regular basis can have great benefits. But the answer to the question “How much exercise do you need?” It can be confusing.
The standard minimum recommendations of 30 minutes a day, 5 days a week may seem overwhelming to someone who doesn’t exercise at all, but for those with specific weight loss or fitness goals, Too little. Physical activity is good for everyone, but it varies greatly depending on age, fitness level, health status, and personal goals. Are you training for a marathon or just trying to maintain (or lose) weight and boost your energy?
Don’t let questions about details get in the way of what you can do now. Even small changes like taking the stairs instead of the elevator or adding a short walk during your lunch break can make a difference. According to the Mayo Clinic, regular exercise plays a major role in disease prevention and management, significantly lowering your risk of developing type 2 diabetes, stroke, metabolic syndrome, cancer, arthritis, and more. It is also very beneficial for mental and emotional health. Reduces anxiety, stress and depression. and increased happiness. It can even help you live longer and live life with more energy and vitality.
Despite this knowledge, most of us don’t move enough and fitness levels have declined so dramatically in recent decades that physical inactivity is now the leading cause of death worldwide, according to the World Health Organization. According to the National Center for Health Statistics, in 2020, only about a quarter of adults in the United States regularly met the level of exercise recommended by the Centers for Disease Control.
Transfer Minutes
So how much should you actually move? The updated Physical Activity Guidelines for Americans provide recommendations. Preschool children (under 5) should be given plenty of opportunities to be physically active throughout the day (which happens naturally when the screen is off). For strenuous physical activity per day.
Adults should get 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity each day, plus some muscle-strengthening activity at least twice a week. Seniors should follow these guidelines and include balance training in their fitness routine. Moderate activity can be defined as anything that gets your heart rate up and your breathing heavy, but not so intense that you can’t hold a conversation.
Fitness guidelines provide benchmarks that help you know what a healthy fitness level is for the majority of people. However, each individual situation is different. People who suffer from chronic conditions that make strenuous exercise difficult or impossible should modify their fitness routines according to their abilities.
Note that even with chronic conditions like heart disease, diabetes and arthritis, exercise is still a very important component of health and can actually help manage these conditions, according to the Mayo Clinic. is important.
People with underlying medical conditions should consult their health care provider before beginning an exercise routine to ensure it is safe and effective.
“Standard exercise recommendations are based on current evidence and research and suggest minimum amounts of physical activity to aim for to support optimal health,” says certified exercise physiologist Heather Hart. But like anything in life, you need to meet yourself where you are, rather than expecting perfection the first time.
“For those who don’t sit and exercise, I highly recommend developing a ‘better than nothing’ mentality. If you’re just starting out, even a five minute walk around your neighborhood can It’s better than nothing.Aim for a little more each day, even if it’s 5 minutes more than the last time, or a longer walk around the house.Overwhelmed by the recommendations of 30 minutes a day, 5 days a week Make it a long-term, big-picture goal, and work towards it.”
Small steps pile up
19-time powerlifting world champion Robert Herbst said: Exercises are sold in pain-free postures, with bare midriffs and instructors in spandex. A debilitated person cannot cope with that kind of exercise because it is uncomfortable and they are not good at it.
“Instead, look for physical activity with the attitude that any movement is fine, whether it’s walking the dog, gardening, or taking out the trash. You don’t have to kill yourself at the gym to meet the guidelines.
“They have to move more in their daily routine. As they get healthier and the activity becomes easier, you can add more until they can take on more challenging things.
The word “exercise” often conjures up sweaty workouts in a crowded gym, but we’ve rethought the concept and, as the American Heart Association puts it, “get your body moving and burning calories.” It’s time to understand that activity is beneficial – it counts towards your fitness goals. Vigorous walking, dancing, gardening, biking, and many other activities count as moderate-intensity exercise.
motivation factor
Consistency is important, but we can all feel a significant lack of motivation to get up and move, even when we’re doing our best in the beginning. In times like these, remember that it’s worth taking care of your body and mind.
Planning ahead when to exercise and finding a partner to exercise with can help us follow through on our exercise commitments. can make it more fun. Many people use fitness trackers to monitor their activity and feel a sense of accomplishment when they reach their goals.
And sometimes it’s important to listen to your body and take breaks when needed. Hart describes her personal approach as follows: 95% of the time, after 10 minutes of getting her heart rate up and blood pumping to her muscles, the motivation shows up and she continues with the rest of her workout.
“For the remaining 5% of the time, if after 10 minutes you still don’t feel like exercising, allow yourself a day off (or try something less intense, like brisk walking). treadmill while watching TV) Exercise and an active lifestyle need balance One day our body and mind need a rest In my experience I realize that every day is not perfect Giving yourself the space and grace to do will help you stay motivated and prevent exercise burnout in the big picture.
Physical activity is essential to our health and well-being, and most of us would benefit more from it. It means experimenting, but finding fun ways to sit less and move more is one of the best investments each of us can make in our health.
Zrinka Peters is a freelance writer focusing on health, wellness and education topics. She holds a Bachelor of Arts degree in English Literature from Fraser University, Simon of Canada, and she has appeared in various print and online publications, including Health Digest, Parent.com, Today’s Catholic Teacher, and Education.com. I’m here.
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