Daily exercise is a good habit and important for a healthy mind and body. Forming healthy habits is easier said than done. Most people want to be healthy. We know the things we should do to stay healthy, such as exercise. Many people are motivated to adopt an exercise plan. Sometimes, they don’t commit to doing the work necessary to sustain the change.
Professionals have a variety of methods for creating habits. Some of them say that doing an activity for 21 consecutive days will make it a habit. Others recommend setting clearly defined goals.
What works for one will not work for all. If you want to commit to exercise, make it part of your daily routine. Try to do it at the same time every day. It will eventually become a habit—as long as you don’t give up!
Ask about exercise
Before starting an exercise routine, talk to your GP. This is important if:
- You are not active.
- You have health problems.
- You are pregnant.
- You are an elderly person.
Ask your doctor about the right level of exercise for you. A good goal for many people is to exercise 5 times a week for 30 to 60 minutes each time. If 30 to 60 minutes at a time sounds difficult to fit into a busy schedule, you can break your physical activity into smaller chunks of time. Exercise has so many health benefits that any amount is better than none. Try exercising for 10 minutes at a time, several times a day. Eg:
- Take the stairs instead of the elevator at work.
- Take a walk during your lunch break.
- Do housework at a fast pace.
- Dance while you’re listening to music.
The way to improve health
What motivates you when it comes to your health? Are you goal oriented? Are you inspired by a challenge? The better you know yourself — or be honest with yourself — the easier it will be to find an exercise program that works for you.
How can I stick with an exercise program?
- Choose an activity you want to do. Make sure it is also suitable for your physique. For example, if you have arthritis, swimming may be a good choice.
- Get a partner. Exercising with a friend or loved one can make it more fun. An exercise partner can provide support and encouragement. Plus, you’ll be less likely to skip a gym day if others rely on you.
- Mix up your routine. You’ll be less likely to get bored or injured if you have some variety in your exercise routine. Walk for a day. Take your bike next. Consider activities like dancing and racquet sports, even household chores like vacuuming or mowing the lawn.
- Choose a comfortable time of day. Do not exercise too soon after eating or when it is very hot or cold. If you’re too stiff to exercise in the morning, wait until the end of the day.
- Do not give up. It may take weeks or months before you notice some of the benefits of exercise, such as increased strength, endurance, energy, or weight loss. If you miss a few days, don’t give up and plan to start over next week or next month. Start again today.
- Forget “no pain, no gain.” While a little soreness is normal after you first start exercising, the pain is not. Rest if you are in pain or if you are injured.
- Make exercise fun. For example, read, listen to music, or watch TV while you ride in place. Find fun activities, such as a walk in the zoo. Go dancing. Learn how to play a sport you love.
- Track your activity.Track your workouts to stay motivated. Use the app on your phone or a wearable activity tracker. You can even just tick your calendar every day you exercise.
How can I make exercise a habit?
- Ask your doctor to write a “prescription” for your exercise program that describes the type of exercise to do, how often, and how long.
- Stick to a regular time each day.
- Sign an exercise commitment contract.
- Set “exercise appointments” on your calendar.
- Keep a daily diary or diary of your exercise activities.
- Schedule active household chores that often require you to be more active.
- Check your progress. Can you now walk a certain distance faster? Are you at your target heart rate?
- Think about joining a health club or community center. The cost can give you an incentive to exercise on a regular basis. Signing up for a class or meeting with a coach can also help keep you accountable.
- Think about the benefits of regular exercise. Write down your benefits and goals, and post them where you can see them.
What are the benefits of regular exercise?
- Reduces the risk and complications of heart disease, high blood pressure, osteoporosis, diabetes and obesity.
- Keep joints, tendons and ligaments flexible, making movement easier.
- Reduces some of the effects of aging, especially the discomfort of degenerative joint disease.
- Contributes to mental well-being.
- Helps reduce depression, stress and anxiety.
- Increase your energy and stamina.
- Helps you sleep better.
- Helps you maintain a normal weight by boosting your metabolism (the rate at which you burn calories).
- Help you stay independent.
- Prevents many types of cancer.
- Help you live longer.
Is there anything I should do before and after exercising?
Start each workout with a warm-up. This will make your muscles and joints more flexible. Take 5 to 10 minutes to do some light stretching and brisk walking. Do the same when you’re done working out until your heart rate returns to normal.
What is target heart rate?
Measuring your heart rate (beats per minute) can tell you how active your heart is during an activity. You can check your heart rate by gently pressing the tips of your first 2 fingers against the inside of your wrist to take your pulse. Count your beats for 15 seconds and multiply the number of beats by 4. To time 15 seconds, use the timer on your smartphone or watch or watch with a seconds hand.
Most people will get the greatest benefit and reduced risk if they keep their heart rate between 50% and 85% of their maximum heart rate during exercise. To find your maximum heart rate, subtract your age from 220 (in years). This number is your maximum heart rate. To find your target heart rate range, multiply that number by 0.50 and 0.85.
For example, if you’re 40 years old, subtract 40 from 220 to get a maximum heart rate of 180 beats per minute (220 – 40 = 180). Then multiply 180 by 0.50 and 0.85 to get a target heart rate range of 90 to 153 beats per minute (180 x 0.50 = 90 and 180 x 0.85 = 153). When you first start an exercise program, aim for the bottom of your target heart rate range. As your exercise program progresses, you can gradually reach a higher target heart rate.
If you’re taking medication to treat high blood pressure, you have heart disease, or you’re pregnant, talk to your GP to find out what your target heart rate is.
What is aerobic exercise?
Aerobic exercise is a type of exercise that works large muscle groups. It makes you breathe more deeply and makes your heart work harder to pump blood. It is also known as “cardiovascular exercise”. It improves the health of your heart and lungs.
Examples of aerobic exercise include walking, hiking, running, aerobic dancing, biking, rowing, swimming, and cross-country skiing.
What is weight-bearing exercise?
The term “weight-bearing” is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent Osteoporosis and fractures later in life.
Examples of weight-bearing exercise include walking, yoga, hiking, stair climbing, tennis, dancing, and strength training.
What is strength training?
Most types of exercise will help your heart and other muscles. Strength training is an exercise that develops the strength and endurance of large muscle groups. It is also known as “resistance training” or “weight training”. Lifting weights is an example of this type of exercise. Exercise machines can provide strength training. Push-ups, pull-ups, sit-ups, and leg squats are also strength-training exercises.
Your doctor or gym trainer can give you more information on how to exercise safely with weights or machines. If you have high blood pressure or other health problems, be sure to talk to your GP before starting strength training. If you have high blood pressure or other health problems, talk to your GP before starting strength training.
What is the best type of exercise?
The best type of exercise is the one that you will do regularly. This may depend on your preferences, resources, and physical limitations. Walking is considered one of the best options because it is easy, safe and inexpensive. Brisk walking can burn as many calories as jogging but is less traumatic than jogging or jogging. Walking requires no special training or equipment, except for suitable shoes. In addition, walking is an aerobic and weight-bearing exercise that is good for the heart and helps prevent osteoporosis. Current guidelines recommend a combination of both aerobic and strength training throughout the week.
How much exercise should I do?
While any exercise is better than no exercise at all, there are still some minimal exercises. Reaching the guideline minimum gives you the most health benefits. The minimum recommended amount of exercise for all adults is 150 minutes of aerobic exercise and 2 days of strength training per week. Try to build up to 150-300 minutes of aerobic exercise per week for maximum health benefits.
Things to consider
To avoid injury while exercising, don’t try to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day, several times a day. Gradually increase the duration and intensity of the activity. For example, increase your walking time and speed for several weeks.
Trying too hard in the beginning can cause a muscle strain or sprain. When this happens, you will have to wait for the wound to heal before continuing with your exercise program. This can really derail your health goals.
When to see a doctor?
See your doctor before starting a new exercise program, especially if you have any health conditions. When you start exercising, pay attention to your body. Stop exercising if you feel very short of breath, dizzy, faint, nauseous, or if you feel pain. Talk to your GP if you have questions or think you’ve seriously injured yourself.