How can Exercise be Fun?
Physical activity is the movement of the body. Fitness is the result of being physically active and healthy. In other words, physical activity creates opportunities for fitness, and fitness improves health. Through prevention and treatment, staying active reduces the risk of many chronic diseases, both in physical and mental health.
The four basic facets of physical fitness are cardiorespiratory endurance, muscle strength, muscle endurance, and flexibility. Most adults should aim for 2.5 hours per week of moderate-intensity aerobic activity. Moderate intensity is often referred to as conversation pace. The heart rate is elevated and you break a sweat but are still able to hold a conversation. Some might prefer, 1.25 hours per week of high-intensity aerobic activity. This means a faster heart rate and rapid breathing, making a conversation difficult. Warming up and cooling down are just as essential as the workout itself. This is the perfect time to focus on flexibility. In addition to cardio, strength training is also important, and should be done for 20-30 minutes at least two days per week.
A key component of fitness is incorporating movement into our lives that is enjoyable and sustainable. Finding time and motivation for exercise can be a challenge, especially given our sedentary lifestyle. Sir Isaac Newton said it best, “A body in motion tends to stay in motion unless acted on by an outside force.” That force lies within each of us. It is just a matter of finding it. Some exercise is much better than no exercise. Just 10-15 minutes per day of movement has major health benefits. First, think about when movement could happen with your current schedule and what type of movement you would like to do, like a 10-minute walk at lunch. Next think about what you will need in order to begin moving, for example, a comfortable pair of trainers. Ask yourself how you could make exercise fun, maybe ask a friend to join. Then consider any barriers that could come up, and backup plans that could still help you achieve movement. For example doing yoga indoors on rainy days. Finally, set up any reminders or support systems you might need in order to help you with your goal. A calendar reminder is sometimes helpful. Don’t forget to take a few moments following the workout to celebrate and savor.
Be well,
Sarah
