With the start of the new year, now is the perfect time to kick start or revamp your exercise routine. Why not make it a resolution! According to Forbes Health, the average resolution lasts less than 4 months, and only 9% of people who make them follow through on them through the end of the year.
Why Should I Exersice?
Exercise offers numerous benefits for your physical and mental health! Through exercise, we can improve our cardiovascular health, increase bone density, boost our immune system and reduce mental stress and anxiety. We can also boost our mood, reduce mental stress and anxiety, improve our sleep and increase cognitive functioning! Performing exercises regularly can also play a role in disease prevention including Type-2 Diabetes and certain cancers.
What Exercises Should I be Doing and How Much?
Adults should strive to get at least 150 minutes of moderate aerobic activity or at least 75 minutes of vigorous aerobic activity a week. It can be helpful to aim for at least 30 minutes of moderate exercise a day.
Aerobic activities include walking/ jogging/running, swimming, high-intensity interval training (HIIT), dance or Zumba, or kick boxing. Strength training exercises such as weightlifting, and body weight exercises are also recommended to be incorporated twice a week. For a well-rounded program, also incorporate balance and flexibility exercises such as yoga and tai chi.
How Can I Follow Through?
Some tips for following through on your resolution include:
- Set specific and achievable goals and be clear about what you want to achieve from your exercise program.
- Create a plan including setting aside specific dates/times in your schedule for exercise.
- Be flexible and open to adjusting your goals and/or schedule that you’ve set for yourself.
- Stay positive and celebrate your achievements along the way!
- Track your progress through journaling, goal reassessments, or weight/inch measurements.
Always consult your physician before beginning a new exercise program, especially if you have underlying health conditions. Finding exercises that you enjoy and that are suitable to your fitness level can help keep you motivated, focused, and committed! Happy New Year from Sage Outpatient Rehabilitation!