Exercise is a very individual choice. We all have different goals, health status, time available, and motivations to stay or become fit. What we like everyone to know is that no matter your circumstances, it is vital that you carve time in your week to exercise.
One of the biggest hurdles people need to move past is the mental side of getting motivated. It is easy to come up with reasons why you can’t exercise today, but just know that putting off exercise today can significantly impair your health today, tomorrow and certainly down the road as you age. The most important thing to know, however, is that exercising is easier than you think.
We recommend you mix daily activities, formal workouts, and sports play to get cardiovascular training along with the strength and flexibility training needed for health. And for best results, do some stretching nearly every day and some strength training two or three times a week. The older we get, the more we need these supplementary activities. And as the years roll on, most of us will also benefit from some simple exercises to improve balance and prevent falling, a major health problem for seniors.
The American College of Sports Medicine recommends that aerobic exercise should be between three-to-five times per week. Depending on intensity of the workout, each session should last between 20 to 60 minutes, and performed in no less than 10-minute durations of time. They further recommend that for higher intensity workouts keep your heart rate between “55/65 percent — 90 percent of maximal heart rate, or for lower intensity workouts, a range of 55 — 64 percent of maximal heart rate.” A general rule to calculate your maximal rate is 220 — your age.
Now that you know how easy it is to effectively exercise, let’s take a look at the reasons and avenues people take for exercise. Our top five reasons are:
- Work — Although the amount of people getting the appropriate amount of exercise is decreasing, there was a time when manual labor was the bulk of the workforce. Now as more tasks are done with computers and equipment, there is less of a need for these types of jobs. But, for those who do, exercising through work is excellent.
- Health — Exercise is the best-kept secret for preventative medicine. It provides protection against many of the diseases that plague our society.
- Recreation — If you are having fun and exercising at the same time, you can easily fill your requirements. Recreational exercise is a very good stress reliever and helps to refresh the mind.
- Competition — Many choose exercise because they are competing in specific sport. Whether you are on a sports team, training for a race or participate in an organized “pick-up” game, learn how to build your exercise so that you peak when its time to compete.
- Appearance — Exercise for appearance is among the top reasons people exercise. Although you can’t selectively shed fat from your belly, butt or thighs, you can use calisthenics and strength training to firm up muscles. This will make you look thinner and better.
Before beginning any new exercise routines, we advise you to check with your personal physician for your health status and to get medical clearance.
Interested in reading more? Check out our Top Five Ways To Remove Stress From Your Life