It seems like every time we turn around we are hearing more and more of the need to exercise; in the paper, on the news, from our doctors to our loved ones, the U.S. government has even released federal physical activity guidelines. We know and understand the importance of exercise but sometimes it is all too over whelming! Here are 3 key elements to keep it simple. First we are going to break down the exercise guidelines, secondly we are going to focus on the positive and look at the many benefits of exercise and finally we are going to look at the tools to achieve fitness success!
Exercise & Fitness Guidelines
General exercise and fitness guidelines for healthy adults who want to start a fitness program or simply exercise to maintain good health according to the American Heart Association (AHA) and American College of Sports Medicine (ACSM) include either of the 2 suggestions below:
- Moderately intense cardio – 30 minutes per day – 5 days per week
- Intense cardio – 20 minutes per day – 3 days per week and 8 to 10 strength training exercises with 8 to 12 repetitions of each exercise – 2 days per week.
Keep in mind this is a basic recommendation and starting point; for weight loss or other fitness goals you need to work at a more intense rate.
We know the benefits of exercise but every once in a while it is a good idea to take a couple of minutes and really focus on the positive benefits and all the good things that exercise does in our lives. Here are my top ten!
- Exercise helps you lose weight
- Exercise helps you sleep better
- Exercise gives you energy
- Exercise puts you in a good mood
- Exercise reduces many health risks including; heart disease, high blood pressure, diabetes, stroke and certain types of cancer
- Exercise increases your endurance and stamina
- Exercise helps to reduce nuisance injuries
- Exercise helps to lower blood pressure and cholesterol
- Exercise helps you live longer and stay more active as you age
Tools for success
- Schedule your exercise
- Know your goal
- Have a game plan
- Keep it simple, do what you like
- Log or journal your activities for motivation
If you are not a fan of fitness or exercise I want to challenge you to 1) Get moving with the simple, basic AHA and ACSM guidelines, 2) To read and focus on the top 10 benefits of exercise often and 3) To use the tools to achieve Your Fitness Success!
Be Fit, Be Healthy, Be Happy! ~ Tanya