Getting in shape is more than just a cosmetic improvement; it also helps lower your risk of heart disease, stroke and Type 2 diabetes. Getting fit is both a mental and physical health benefit. By following the diet and exercise recommendations of the Centers for Disease Control and Prevention and US Department of Agriculture, you may live a healthier life without resorting to potentially harmful diet pills and fads. It's best to view your "journey to getting healthier" as a long-term rather than short-term endeavor.
Aerobic Conditioning
Aerobic exercise is beneficial in several ways, including weight loss, weight maintenance, increased metabolism and mood-boosting properties. The CDC recommendation for adults is 30 to 60 minutes of aerobic conditioning on most days of the week. Exercise at a moderate-to-vigorous pace, depending upon your current fitness level. Effective aerobic exercises include walking briskly, jogging, swimming, cycling, elliptical training, step aerobics and dancing.
Healthy Diet
Getting fit takes more than just exercise; a healthy diet is equally important. When it comes to losing weight, your diet is actually a more important piece of the puzzle compared to exercise. The reason is because it's much easier to cut calories than it is to burn them. The USDA suggests limiting sugar, salt and saturated fats. Instead, focus your diet on vegetables, fruit, whole grain foods, lean protein sources and low-fat/non-fat milk. You can use the USDA MyPyramid tool to find out the ideal number of calories to target each day.
Strength Training
The CDC also stresses the importance of resistance training as part of your weekly workout regimen. As part of your 30 to 60 minute average of exercise each day, the CDC recommends doing any type of resistance workout at least twice per week. This may include weightlifting, resistance band training or simple resistance exercises like crunches, squats, pullups and pushups. Resistance training helps to build muscle strength and size, reduce joint pain and improve the health of your bones.
Active Lifestyle
Maybe the simplest way to get fit is to live a more active lifestyle. This spans beyond your 30 to 60 minutes of exercise each day. This means limiting your TV time, video games, computer use and other things that turn you into a couch potato. Instead, try doing something active such as playing with the kids, walking the dog or cleaning the house. It will help you burn more calories each day and help boost your energy. For example, a 155-lb. person burns 211 calories per hour walking the dog, according to fitness website NutriStrategy. Compare that to burning nearly zero calories sitting on the couch watching TV for an hour.
