With the unofficial start of the summer at the end of this month, many begin to think about starting to exercise before putting on a swimsuit and touching the beach or the pool . Exercise is of course useful for weight management and muscle building and can improve the physical appearance. What's not as well known are the other physical, mental and emotional benefits of integrating exercise into your daily routine.
In addition to weight management, other physical benefits of exercise include improving our cardiovascular system functions. Aerobic exercise can help prevent heart disease, type 2 diabetes, metabolic syndrome and asthma. Other forms of exercise can help prevent arthritis, osteoporosis and can help improve balance to prevent falls.
What is equally impressive is the benefits to the mental and emotional health of regular exercise. Exercise not only improves concentration and concentration, but also improves mood. In fact, studies have shown that 15 minutes of aerobic exercise were just as effective as an antidepressant for some forms of depression. Walking around the block often changes perspective and helps reduce stress.
Joh Ratey MD, who studies the benefits of exercise, suggested that if the positive effects of exercise could take the form of a pill, it would be the most prescribed medication. Since this is not possible, how do you integrate exercise into your active life when you are already feeling pressed for time?
Ten Tips for Exercising During Your Day
Do not Like It or Do not Have the Time to Feel to go to the gym? The good news is the exercise should not involve getting on a treadmill or pumping iron at the gym to be effective. It can be relatively low cost and not a huge time investment. However, before you start, check with your doctor if you have not exercised for some time or if you are pregnant. In addition, make sure that you wear appropriate shoes for your activity. Many injuries to the joints or back are caused by wearing worn or worn shoes. Here are ten ways to move:
- Park away from your desk, travel to the store or school and walk. These small walks add up throughout the day. In fact, studies have shown that small strokes of exercise throughout the day are more effective than a long gust.
- Take the steps instead of the elevator. If you go between the floors, go up the stairs. Need a quick break in the afternoon – walk up and down several times. The exercise will make you relive much more than a trip to the coffee machine.
- Wear a fitness tracker and measure your steps. There are many inexpensive trackers as well as more sophisticated and expensive devices, but even the inexpensive will give you data on the steps. Set a goal and stick to it. For the first few days, wear it without changing your activity. Once you create a reference, add 500 to 1000 steps per day each week.
- Use apps to inspire you. Studies have shown that, like fitness trackers, people who use apps are better at following a program of exercises. There are applications like 5K that inspire you and take you from the sofa to 5K. My Fitness Pal and ActivX are some other popular fitness apps.
- Sign up for a charity walk or run and use it to inspire you to move. Whether 1mile, 5 or 10K, this gives you a goal and a deadline to reach.
- Take a friend or two. People are much more likely to stick to a routine if they have another person who will do it with them and hold them accountable. Doing social fitness gives the added benefit of connecting with others.
- Have a family or professional challenge. It does not necessarily have to be a competition, but it can be a way to encourage each other and keep everyone involved in a common goal.
- Try a new activity like dancing, hiking, swimming or a fun group exercise you've always been curious about.
- Make fitness a weekly family activity. Go hiking, cycling or stroll through the neighborhood.
- Household activities such as gardening, cleaning or other projects can be excellent opportunities to circulate blood. Put on some lively music to get you moving energetically.