Move Toward A Healthier You!
Living healthy lifestyle and maintaining or achieving a healthy weight takes more than just a nutritious diet. Physical activity is another piece of the puzzle that cannot be ignored. According to the USDA, adults should get at least 2 hours and 30 minutes of moderate-intensity physical activity throughout the week. That’s just 30 minutes a day for 5 days! Getting just this amount each week could provide substantial health benefits including, but not limited to weight maintenance or loss, reduction in blood pressure, improvement in cholesterol levels, and stress relief. Achieving this amount of activity each week can be done in many different ways and does not have to involve going to the gym. Now that the weather is warmer, find ways to get outside and move. You don’t even have to leave the house if you don’t want to.
Walk It Out
Walking is a great way to get moving. You can also involve family and friends by planning a walk during lunch or after work. If you are walking in a park or along a road that has benches, consider stopping and doing some arm, leg, or ab exercises. Challenge yourself further by conquering hills or increasing your pace.
Don’t have time or money to go to the gym? No problem! There are plenty of exercises that do not require equipment. If your home has stairs, just walking up and down can provide a way to raise your heart rate. Rotate in some bodyweight exercises and you’ve got yourself an at home circuit workout. Yoga is also an easy way to move your body and can be done anywhere you have space indoors or outdoors.
Don’t let work be the reason you don’t move enough during the day. Try things likes taking the stairs instead of the elevator or taking a walk during your lunch break. You can also choose a parking spot further away from your workplace to increase your steps throughout the day. Every little bit counts!
Stay Active with Apps
Check out the app store on your phone to find an app that fits your lifestyle. There is a wide variety of apps that cover anything from running for beginners to yoga and meditation. Apps can be a helpful way to get motivational reminders, workout ideas, and log your progress.
The best way to get moving is to set realistic goals for yourself. We all have different fitness levels, so listen to your body and start at a level of activity that is right for you!
Mary Cate is a clinical dietitian at CHI Health Lakeside. Her love of food and nutrition stems from many years of playing sports and growing up in a family that loves to cook. Her goal is to help people learn that nutrition doesn’t have to be complicated and that it should be an enjoyable part of our lives.