To get fit, you don't need expensive equipment or supernatural willpower. All you really need is 30 to 45 minutes a day and a realistic plan of action. Your health and your outlook will improve as you tweak your eating habits and increase your physical activity. Check with your doctor before starting an exercise program if you have a history of heart problems or have been inactive for a while.
Eat Healthier
You can cut the number of calories you consume, feel better and reach a healthy weight without constantly counting calories. Start with eating smaller portion sizes. If you're using 12-inch dinner plates, switch to 9-inch plates. Limit meats to one to two servings a day and make each serving a 3-oz. portion. Use healthy fats such as olive, canola and sunflower oil to flavor foods rather than butter or shortening. Bake, broil or grill foods in lieu of frying and limit added sugar in your diet. Give fruits and vegetables a central role in your diet, aiming for four to five servings of each.
Increase Your Calorie Burn
Cardio burns more calories and fat than other types of exercise. Aerobic activity can increase bone density, strengthen your heart, help keep blood pressure and cholesterol levels in check, increase endurance and help with weight management. Choose from any combination of activities that get your heart rate up, such as walking, running, swimming, tennis or dancing. For the greatest impact on your overall fitness, perform 30 minutes or more of cardio at least five times a week.
Build Lean Muscle
Cardio helps you burn fat and reach and maintain a healthy weight, but aerobic exercise alone isn't enough to build a lean, fit body. Strength training preserves and builds lean muscle mass, giving you a toned and better-looking physique. Muscle-strengthening exercise builds your bones, increases your stamina and sharpens your mental focus while adding lean muscle mass. Work the muscles in your arms, shoulders, back, abdomen, glutes and legs at least two times each week, giving your muscles at least 24 hours to recover between weight-training sessions. You can use resistance tubing, free weights or your body weight to give your muscles a good workout. One set of 12 to 15 reps per move is sufficient; gradually increase resistance if you want to increase muscle size.
Improve Your Flexibility
Although cardio and weight training tend to get all the glory, stretching your muscles regularly is an important part of any fitness program. Flexibility training improves your balance, posture and range of motion, reduces muscle soreness associated with strenuous exercise and reduces the risk of exercise-related injury. It's good to stretch muscles after each cardio or strength-training session. Stretch each muscle group, holding static stretches for 15 to 30 seconds each. You can perform stretching exercises anytime, as long as you spend five to 10 minutes warming up your muscles first. A short walk or even marching in place will do the trick. You can also incorporate yoga and tai chi into your routine to improve flexibility and overall fitness.
References
- U.S. Department of Agriculture: What Counts as an Ounce Equivalent of Grains?
- American Council on Exercise: A Walk a Day
- MedlinePlus: Weight Management
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- American Council on Exercise: Flexible Benefits
- American Council on Exercise: Three Things Every Exercise Program Should Have
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