The Mayo Clinic asserts that "regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles." The Mayo Clinic also maintains that a regular workout routine can reduce your chronic disease risk, enhance your coordination, facilitate your weight loss and alleviate sleep issues. Schedule exercise in your daily routine to reap multiple health and wellness benefits.
Benefits
The U.S. Department of Health & Human Services published the 2008 Physical Activities Guidelines for Americans. The guidelines say regular long-term physical activity produces lasting health benefits. HHS asserts that a regular exercise schedule will "reduce many adverse health outcomes" and that you will receive more benefits if you remain consistent with your exercise routines. It also found that health benefits from exercise happen "for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group."
Consideratons
Before beginning any exercise schedule, there are five steps you need to complete so that you can achieve the maximum benefits from your exercise routine. First, assess your fitness level so that you can create a benchmark to help you track your progress as your exercise schedule progresses. The second step is to design an exercise schedule based on your fitness level and goals. This is especially important as you design a schedule because you add daily activity. The third step is to get any athletic equipment you will need, particularly a pair of shoes that can withstand your workout schedule. Finally, get started and monitor your progress.
Time Frame
Dr. Edward R. Laskowski recommends that most healthy adults should schedule two hours and 30 minutes of moderate activity that might include walking or swimming and at least one hour and 15 minutes of vigorous aerobic activity such as running or cycling. In addition, he recommends strength training at least twice a week. Strength training includes free weights or weight machines that help build muscle tone. When creating your workout schedule, "include at least 30 minutes of physical activity in your daily routine" and more if you have weight loss goals, he says.
Tips for Success
The HHS offers some tips for a healthy lifestyle. The first is to build up your activity levels over time, particularly if you have not had an exercise routine for some time. Team up with a friend and work out together. Choose only activities that interest you so you stay motivated. Track your time and progress. You also can join a fitness group, take fitness classes or discuss your exercise schedule with a wellness coordinator at your work place.
Warning
The Mayo Clinic recommends talking to a doctor before beginning a fitness plan. Although physical activity is safe for most people, sometimes it's important to get a doctor's approval before you exercise. Discuss your exercise schedule with your doctor if you've had a heart attack, have lung disease or asthma, feel any body pain, have diabetes, take medication for a chronic condition, are pregnant or are unsure of your health status.
