If physical activity isn't a part of your everyday life, making time for it can be a challenge. But the benefits are worth the effort. Regular aerobic exercise offers benefits such as improved mood, a stronger immune system and less risk of developing some diseases. If you're willing to make exercise a priority and follow a few smart tips, you can meet your fitness goals.
Short Workouts
The Centers for Disease Control and Prevention recommends doing 75 minutes of vigorous aerobic activity every week, or 150 minutes of moderate activity. That works out to 15 to 30 minutes of activity, five days a week. If you can't make that much time for exercise, break the workouts into multiple smaller sessions. As long as you work out for at least 10 minutes at a time, you'll enjoy cumulative benefits similar to doing the exercise in one session.
Talk Test
Monitor your exercise intensity to make sure you're working out hard enough to meet the CDC recommendations. If you break a sweat and are too out of breath to sing, but can still carry on a normal conversation, you're working at a moderate intensity. If you can only get a few words out at a time, you're working out vigorously.
Well-Rounded
Remember to incorporate strength training and stretching in your exercise program, too. Strength training builds the type of muscular strength and endurance you need to perform everyday activities with greater ease. Stretching reduces soreness, increases your range of motion and can help reduce stress.
Make Appointments
If you have trouble making time for exercise, block workout appointments into your schedule just as you'd make time for any other important appointment. And if you find you're too tired, stressed or distracted to work out at the end of the day, do your workouts first thing in the morning. You won't be able to make excuses, and you might even feel more energized for the rest of the day.
Get Social
You don't have to be in a gym for something to count as exercise. Try non-traditional workouts such as dancing, martial arts or playing sports. If you find something active that you enjoy doing for its own sake, keeping active enough to stay fit will come naturally. The social aspect of group activities might also help motivate you to work out regularly; knowing that you'll be missed if you don't show up can be a powerful motivator.
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