Living an active life is important to staying healthy. Staying active helps to reduce your risk of conditions like heart disease, diabetes, and stroke. Exercise has also been linked to improved mental health and cognitive function.
You don’t have to be a distance runner to improve your health. The most important thing is that you’re staying active. It helps to:
- give your heart a workout
stay strong
maintain a healthy weight
The trick to staying active is to find something you enjoy doing. For some, that means having a friend to exercise with. It doesn’t matter whether you’re going to the gym, walking around the block, dancing along to an aerobics DVD in private, or going out for a quiet bike ride — just get moving.
It can be hard to find your workout style. It can help to mix it up every once in a while. You may find that you like trying something new. Here are some simple strategies you can use to get active and stay active.
1. Take it slowIf you haven’t been active in several years, start out slow. Always talk to your doctor before starting an exercise program, as there may be precautions you should take.
In general, you’ll want to start out with sessions of only five or 10 minutes. You can gradually increase the length of your sessions over time.
2. Get your 30Your goal for physical activity should be 30 minutes each day. According to the Harvard School of Public Health, three 10-minute sessions are just as good as one longer session. For example, in one day you could do:
- 10 minutes of dancing before work
a 10-minute walk around the parking lot at lunch
a 10-minute walk around the neighborhood as soon as you get home
Of course, more exercise is fine! However, take precautions to avoid injuries, such as muscle strain. It’s better to work out a little less one day if it will help you do it again the next.
3. Work your musclesYou don’t just need aerobic exercise. Resistance training or weight lifting is also important. This type of exercise helps strengthen your muscles and bones and improve your balance and coordination. This reduces your risk for osteoporosis. It also helps prevent injuries or falls.
Not sure how to get started? Hire a trainer for a one-time session. If you jot down the routine, you can refer to it later.
4. Mix it upMany gyms and community centers offer free classes with a monthly membership. Take advantage of those opportunities. You may get to experience some of the newest and hottest fitness trends. You never know what you might fall in love with next. Not up for the gym? Look at your local sports stores for outdoor group activities.
5. Mind your moneyYou can get a great workout at home for just pennies. Fitness DVDs are a great way to exercise, and many local libraries have copies you can borrow. Checking out different DVDs can be a great way to find new types of exercise you like.
Another option is to tune in to a fitness show broadcast on TV. Exercise classes of all different types are available on the internet for people of all different levels of fitness.
Other home-friendly workouts that require little or no special equipment include:
- walking or jogging
jumping rope
dancing
squats
weight training with found objects (bags of beans, a heavy book, a water bottle)
jumping jacks
pushups
