Working out has tremendous health benefits for all adults. Frequent exercise can make you look and feel better, while improving the quality of your life and health. Once you have decided to start a workout plan to benefit your health, ask for the support of your friends and family to help keep you motivated. Consult your doctor before beginning any new exercise program.
Types
There are many types of exercise that can help keep you fit and healthy. Aerobic exercise uses energy to power the body's movement, resulting in the burning of calories, according to the President's Council on Fitness, Sports and Nutrition. Strength training helps tone your body by strengthening your muscles, and can also reduce your risk of injury. Stretching exercises such as yoga help increase flexibility, which also helps prevent injury.
Time Frame
Adults aged 18 to 64 require at least two and a half hours of moderate-intensity aerobic exercise per week, as well as at least two days for strength training exercises, the Centers for Disease Control and Prevention report. This equates to 30 minutes of exercise five days a week to keep healthy. The time frame for aerobic exercise decreases as the intensity increases. If you engage in vigorous exercise, such as running or jogging, you only need one hour and 15 minutes of aerobic exercise per week.
Benefits
The benefits of starting a workout plan for a healthy lifestyle are numerous. Exercise can help improve your mood, combat chronic diseases, manage your weight, boost your energy level, promote better sleep and improve your libido, the Mayo Clinic explains. Health benefits include preventing high blood pressure, high cholesterol, type 2 diabetes, osteoporosis, heart disease and certain types of cancer.
Considerations
If you're starting a workout plan to benefit your health, consider rethinking your diet and eating more healthily. A nutritious diet includes a variety of foods such as vegetables, fruits, whole-grain products, lean meats, poultry, fish, beans and low-fat dairy products, according to the U.S. National Library of Medicine's online database, MedlinePlus. To stay healthy and have energy for your workout plan, avoid excessive salt, sugar, alcohol, saturated and trans fats, and remember to drink plenty of water.
Overcoming Excuses
It is easy to make the excuse that you don't have time for a healthy workout plan, particularly if you have commitments like a full-time job or children. The American Council on Exercise explains that you can weave physical activity into your daily routine at work or on the go --- without exercise getting in the way of your schedule. If your commute is short, consider walking or cycling to work rather than driving, and take the stairs rather than the elevator when you arrive at work. Take a lunchtime walk around the building or block to get your heart rate up. Keep a set of dumbbells next to your desk and do strength-training exercises whenever you get the chance.
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