The CDC recommends weekly at least 150 minutes of moderate-intensity aerobic activity (i.e. brisk walking) with at least 2 or more days per week dedicated to strength training. Numerous lifestyle shifts can be made to help incorporate cardio and strength training into your daily life. Eventually what seems like a constant thought can become routine in the next 4-6 weeks. And that’s a short length of time in comparison to the thousands of weeks we’ve already been alive.
Help offset negative effects of sitting all day by following minimum CDC recommendations, plus ensuring you take at least 5-10 minutes to stand or walk around every hour.
Gain these benefits once you get your body moving:
-Physical benefits of exercise helps prevent:
~helps protect you from developing heart disease (e.g. high blood pressure, stroke,
heart attack, elevated cholesterol markers)
~helps protect you especially from colon and breast cancer
~helps prevent osteoporosis
-Psychological benefits of exercise helps:
~relieve symptoms of depression and anxiety, and improves mood
~improves cognitive function among older adults
High intensity interval training (HIIT) is one of my favorite ways to exercise, where you train to achieve your workout goals by performing various exercises of maximal effort in a given amount of time, making it effective and efficient.
Did you just finish lifting weights? I typically hear women say "I don't want to bulk"- not to worry, as typically you’re not consuming the calories, lifting to the point of injury, or even have the testosterone levels as high as men, to become big and bulk. So grab those moderate-heavy weights to improve muscle definition, and increase your metabolism due to your body healing tiny muscle tears from exercise.
So now you've completed your workouts, either HIIT, weights, or even a Zumba or kickboxing class, which leaves you drenched in sweat, full of energy from the music, and feeling pretty amazing. Now, take some time to stretch, which is imperative to help build strength and flexibility, and helps prevent injury long-term.
-Consider a yoga class 2-3 times per week where the teacher can help adjust your
postures so you can attain maximum benefit. Yoga helps manage stress, improve
strength and flexibility, tone, and heal chronic conditions.
Consider working with a personal trainer so they can optimize a workout plan to address your goals and outstanding concerns, and provide guidance on appropriate form to help prevent injury.
Remember to discuss with your health care practitioner any new workout routine.