The Benefits of Exercise

The world health organization recommends adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. Aerobic activity should be performed in at least bouts of 10 minutes at a time for optimal health benefits. Shocking statistic; according to the Center for Disease Control (CDC), less than 20 percent of adults meet the Physical Activity Guidelines for both aerobic and muscle-strengthening activity.

If you were to divide 150 minutes between 5 days of the week, that would leave you engaging in aerobic activity only 30 minutes each day. 30 minutes is only 2% of our day. No excuses!

When assessing your inspiration to exercise try to choose motivators that are not strictly weight related. I say this because if you don’t reach your goal weight, then you quit exercising, But, at the same time, if you reach your goal weight you stop exercising because that motivator is now gone. Some motivators for exercise may include: control blood sugar levels, lower blood pressure, increase energy, increase self esteem, decrease stress, improve sleep, increase mental alertness prevent bone loss, and prevention of cardiac disease and stroke.

The benefits of regular exercise includes increasing your body’s basal metabolic rate (the amount of energy you burn while at rest), energy levels, muscle mass, bone density, and heart and lung function. Some research also suggests that regular exercise enhances immune function, elevates your mood and mental performance, promotes quality of sleep, and increases stress tolerance. Regular exercise can also lower blood pressure and lower cholesterol levels. Let’s face it, exercise is like medicine to our bodies!

Here are some tips to consider when starting an exercise program to set yourself up for success:

1. Choose an activity you enjoy! Exercise doesn’t have to mean treadmill and dumbbells. Choose something you enjoy such as hiking, rock climbing, golfing, or Zumba.
2. Make it a lifestyle and part of your daily routine! If you pencil it into your day (yes write your exercise time in your planner) until it becomes a habit you don’t have an excuse to schedule over that time.
3. Surround yourself with supportive people and let them know your goals! If you verbalize your goals to your loved ones then they are more apt to hold you accountable.
4. Reward yourself when you hit a new fitness goal; do not use food as your reward. Rewards could be anything from a warm bath with 30 minutes of silence , a pedicure, or buying that new candle you wanted.
5. Consider getting a trainer or joining a group fitness class for the first couple of months for external accountability. Once you get into the habit of exercising regularly and it becomes a natural part of your daily schedule then venture out on your own.
6. Consider tracking your steps! This can become a game internally or you can even add friends on some technology pieces such as FitBit and have “daily step battles.”

If You’re Waiting For A Sign To Start Exercising, This Is It!!!!