Physical Health Friday
Cardio: Get Moving!
The weekend is here! Have you accomplished everything you need to this week to stay healthy and fit?
The American Heart Association recommends 150+ minutes of moderate to intense physical activity every week for overall cardiac health. This helps with physical and mental health through various means. Your blood pressure and bad cholesterol will be down, good cholesterol up, and a healthier weight. Since sitting all of the time is as much a detriment to your physical health as smoking cigarette’s, remember to get up and move around every hour. Something I have done is set my watch for a reminder every hour to get up and move around.
When I go to the gym, I personally love doing the recumbent bike, elliptical, and treadmill to get a variety of cardio exercises before moving on to weight lifting and such. Other things I have enjoyed at various times include jogging and interval training. Some people love doing the same routine while others like me enjoy switching it up from time to time. What about you? What is your style of exercise?
If you have been inactive for quite some time, don’t stress! Everyone starts somewhere. If the only thing you can do is get up and walk around the house for 5 minutes, do that! If you have the ability to get up at work during lunch and just walk around for 15-20 minutes, get going! Many times I have walked outside for a few minutes because of time or depression. The goal is to get moving and get to the point of 150+ minutes; but only when you can. Do not try to do it all at once! You will bounce back and be miserable. Slow and steady changes are the way to forming the habits you want, not immediate large changes.
If you need help getting started, here are some tips below:
Determine where you are at.
How much do you currently sit? How long has it been since you exercised regularly? How much time do you have to exercise? Does your physical health allow you to do anything or are you limited?
Know your reason.
If you are doing it simply to check a box, you will stop doing it. You have to do it because you want to. For some people they truly enjoy it and just want to do it for the fun. Some people do it to relieve stress. Others do it for their health. There is no set reason, but having one makes a difference in your motivation to it. When you know your reason, write it down!
Set your goals.
A journey with an unknown destination will not take you where you want to go. It will leave you without motivation, and you will stop. Write out your first goal. How many days per week do you want to get to? For how long? How much weight do you want to be able to lift? How many reps? You can increase your goals later, but start small.
Join a fitness group.
If you need help starting, a fitness coach and class could be just the right thing for you! Check with a local gym first as they likely have multiple classes already going. Other places you can check include online such as Google and social media, local churches and libraries, community colleges, etc.
Find an accountability partner.
One of the best ways in life to follow through with something is to have someone hold you accountable. Your life partner is an option, best friend, a fitness coach, etc. Whoever you choose, make sure they know what to do to keep you accountable. Work together to decide what will happen if you miss out on your daily and weekly goals. What will it take for you do not do what you say you want to do? What will you lose from it? Some people use money as the motivator by having to give some to someone if they do not. Find what works for you!
Let’s get moving!