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. Options include outdoor exercise or workouts at home!
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 body weight 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!
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!
If you'd like to find more ways to stay active, visit CHI Health Wellness Centers.
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