Get up and move
You woke up today and looked in the mirror. And you said, “Ok, the once the holidays are done it is time to get back in shape!”
Just one problem – you don’t quite know HOW. It is okay, we’ve all been there. This might be the first or even a repeat from last year’s holiday of over indulging, or the time before that, or even the time before that…
Either way you’ve decided it's time to start exercising. Congratulations! You have taken the first step on your way to a new and improved body and mind. There's no arguing that exercise can help most people improve health, lose weight, as well as look more toned and trim.
Of course, there is a catch. You need to get moving. Following a strict, time-consuming regimen at the gym can certainly do the trick, but the truth is you can get the benefit from many different types and levels of exercise.
Even the smallest increment of physical activity is going to be a great boost to weight loss and over all well-being.
Your exercise options are numerous including walking, dancing, gardening, biking, Yoga, even doing household chores. The important thing is to choose activities you enjoy and if you enjoy none of the above at least pick something you know needs to be done. However knowing you enjoy the activity will increase your chances of making exercise a habit.
What will keep you motivated to move?
How much exercise should you do?
For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.
Yet if you're getting less than that, you're still going to see benefits. You are definitely going to see benefits even with just 5 or 10 minutes of moving or stretching a day. Slowly increase the time you exercise each week. Soon you will reach the 30 minute mark. But don’t stop there. Keep challenging yourself to add more minutes each week.
A way to measure the intensity of your exercise is to check your heart rate or pulse during physical activity. These should be within a target range during different levels of intensity.
For example, according to the CDC, for moderate-intensity physical activity, a person's target heart rate should be 50% to 70% of his or her maximum heart rate. Of course always check with your Doctor to make sure it is safe before trying any new exercise program.
Are you ready to get started?
I’d love to hear how you motivate yourself to start exercising after the holidays.