Set realistic goals
Best of all, when you start exercising, don't set unreasonable goals. Start slowly and gradually increase the amount. Researchers have recently recognized the benefits of light and moderate exercise and encourage people who have lived a sedentary lifestyle to gradually increase their physical activity. For example, “Increase by a few minutes a day for 30 minutes of exercise, and do it most days of the week, preferably every day,” the University of California's publication on nutrition, fitness, and stress management. It is stated in the University of California, Berkeley Wellness Letter. “You can do normal activities such as walking or using the stairs, just increase the number of times, do it a little longer, or speed it up a little.”
First-timers should pay attention to regularity, not quantity or intensity. Once you've gained strength and endurance, you can work on increasing the amount and intensity of your exercise. To do this, you can do a little more intense exercise, such as fast walking, jogging, climbing stairs, or cycling. Over time, weight training and stretching may be incorporated to create a more balanced physical fitness. However, many health professionals no longer agree with exercise methods such as “it only works painfully.” So it's a good idea to reduce the risk of injury and keep it comfortable so that you don't get tired or depressed and stop.
Do it regularly
Those who do not seem to have time to exercise will welcome the following suggestions in the “Wellness Letter” above. “Even if you do a few short exercises a day, the effects are cumulative. In other words, exercising three times for 10 minutes has almost the same effect as exercising for 30 minutes.” Therefore, it is not always necessary to do long strenuous exercise to significantly improve your health. According to the American Medical Association Journal, researchers find that “not only strenuous exercise, but also light and moderate exercise can help reduce the risk of coronary heart disease.” doing.
However, it is necessary to do it on a regular basis. Therefore, it may be a good idea to look at the calendar to determine a clear date and time for exercising. If you keep exercising for a couple of weeks, you will find that it becomes a lifestyle habit. If you can feel the improvement of your health, you will be looking forward to the time to exercise.
It ’s good to be active
It's true that 30 minutes of exercise every day is good for your health, but doctors' latest opinion is that you should be able to do it a little more. Currently, it is said that a total of 60 minutes of exercise is recommended daily to keep the blood vessels of the heart in the best condition. Again, you can do short exercises several times a day. “Canadian Family Physicians” magazine said: “Currently, it's advocated to exercise for a total of 60 minutes a day. Some of the health benefits do not seem to make much difference in whether or not you exercise separately.” The journal further states that “although some studies provide evidence that strenuous exercise contributes to all reductions in mortality, the emphasis is now on encouraging moderate exercise.”
The bottom line is that the human body moves around and is designed to move regularly. A lifestyle that often sits is not good for your health. There are no vitamins, drugs, foods, or surgical techniques to replace being always active. Of course, we all face the reality that we need time to exercise enough on a daily basis, whether moderate or intense, in small increments or for long periods of time. Just as you take time to eat and sleep, it's also essential to always have time to exercise. Self-discipline and self-management are essential for this.
There is no effortless exercise. Still, the inconveniences and sacrifices associated with staying active will not be as great as the life-threatening risks of living inactive. Exercise well, sweat occasionally, and use your muscles. Then you can expect to stay healthy for a long time.
Moderate or higher exercise
Some increase in daily physical activity can significantly improve your health, but researchers say that more intense exercise has an even greater effect. For example, the following exercises.
Health professionals recommend that you consult your doctor before planning strenuous exercise.
- Fast walking: Also called exercise walking or power walking, it is one of the easy exercises. All you need is comfortable walking shoes and a walking course. Take a longer stride than you normally would, and walk at a much faster pace. We aim for a speed of 4 to 9 km / h.
- Jogging: Jogging is basically running at a slow pace. It is said to be the most effective way to train the cardiovascular system. However, the impact is so strong that it can hurt muscles and joints. Therefore, jogging people are advised to wear proper shoes, do flexible exercises, and not overdo it.