Regular exercise is part of a healthy lifestyle, and it doesn't have to cost you a fortune. For health benefits, the American College of Sports Medicine recommends doing moderately intense cardio 30 minutes a day, five days a week, or vigorously intense cardio 20 minutes a day, three days a week. In addition, do eight to 10 strength training exercises, with eight to 12 repetitions of each exercise two days a week.
Benefits
Exercise is beneficial for both your body and mind. Physically, exercise improves your ability to perform daily tasks, from walking up stairs, to carrying your groceries from your car to your house. Regular physical activity helps you maintain a healthy weight and can also decrease your risk of chronic health issues and diseases, including a heart attack, stroke, Type 2 diabetes, high blood pressure and some cancers.
Mentally, exercise can improve your mood, energy and self-esteem. According to MayoClinic.com, "physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out."
Cardiovascular Exercise
Cardiovascular exercise, activities that increase your heart rate, is a major component of an exercise program, and it does not require any equipment. Doing cardio outside or at home allows you to skip a gym membership, yet still get an effective workout.
Go for a hike, jog or bike ride around your neighborhood or at a nearby park. Think outside of the box and do jumping jacks, jump rope or climb the stairs at your house. Incorporating a variety of activities into your cardio routine will keep you from getting bored and help you stay motivated.
Strength Training
Strength training is another necessary component of a comprehensive exercise program, and it does not require expensive weight machines. Use items around your house, such as soup cans, or invest in resistance bands or individual dumbbells to use as weights. These tools are versatile, so you can perform a variety of exercises and target your whole body.
Body weight exercises are efficient for strength training as well, and they can be done anywhere. Squats, lunges, push-ups and crunches are just some of the exercises you can do with no equipment.
Considerations
Before beginning an exercise program, talk to your doctor or a health fitness professional to ensure you are aware of any current health issues. For every type of exercise you do, start out slow and progress gradually to avoid burnout or injuries.
Proper exercise technique is also important to maximize your efforts and to avoid injuries. Meet with a personal trainer or work with a family member or friend who is knowledgeable if you are not sure on proper techniques.
Get Started
Setting an exercise goal is an effective way to get started and to keep you motivated as well as accountable. Be sure to set a goal that is both attainable and measurable, such as "I want to lose 10 pounds in two months."
Plan out a time during your day for you to exercise, and schedule it like you would any other appointment. Keep in mind that you can break up your exercise throughout the day. For example, go for a walk or jog in the morning and do strength training exercises in the evening.
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