WE HAVE THE TIME
It has always interested me to hear that we may not “have time” to do one thing or another. All of us, of course, have the identical distribution of time each day. How we prioritize our time is generally a matter of personal preference.
Allocating 30 minutes per day to physical fitness represents a time block of 2% of our day, leaving 98% for other necessities or pursuits.
This post will present basic fitness suggestions that hopefully will simplify the fitness lifestyle that is available to all of us, or at least most of us.
My goal today is to remove the concerns and answer the questions that those who are new to fitness training may have.
SOME GUIDELINES
Stay active daily. Aim for at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity aerobic activity each week.
Strength training. Include strength training activity at least two times per week. This would be weight lifting, bodyweight exercises or resistance band workouts.
Flexibility and stretching. Incorporate stretching exercises to improve flexibility. Stretch major muscle groups regularly to prevent stiffness and enhance range of motion.
Balance training. Include activities that improve balance, especially as you age. This can include exercises like standing on one leg, heel to toe walks or specific balance exercise.
Proper warm up and cool down. To prepare muscles and joints, we need to warm up before starting a workout – by moving our arms and legs. We need to cool down afterward to allow our heart rate and breathing to gradually return to normal.
Hydration. Water is essential for overall health and helps us to regulate our body temperature. We should stay hydrated during the workouts. See my prior post on drinking water for fitness.
Healthy nutrition. Maintain a balanced and nutritious diet. Consume a variety of fruits, vegetables, lean proteins, whole grains and healthy fats.
Adequate sleep. Sleep is crucial for healthy recovery from workouts and overall well being. 7-8 hours is generally recommended.
Listen to your body. We need to be attuned to how our bodies feel during and after exercise. If we have pain, we need to address it, though muscle soreness is to be expected.
Stay consistent. We need to establish a routine and stick with it. Consistency is more important than intensity for long term fitness.
Set realistic goals. Our goals should be achievable and realistic. Clear goals will motivate and guide our efforts. See my prior post on the value of goal setting.
Mix it up. We can avoid monotony by including a variety of exercises into our routines. This not only prevents boredom; it helps to assure that we are targeting different muscle groups.
Stay active during the day. We can take stairs rather than elevators, take walks during breaks and do quick exercises at our desks.
Stay social. Exercise with friends. Take fitness classes. Share accountability with others. Have fun!
AMAZON
Amazon can help us with many fitness products that will make our exercise programs more enjoyable. As an Amazon associate, I may include their links within my posts when they are relevant. I may earn when there is activity on these links.
Each link will show pictures, full details and suggestions for similar or complementary choices at different price points. Note the current discounts on some of these items.
Fitness and nutrition journal. This provides a record of how we are doing and can add to our motivation.
Resistance bands with handles. Have a tool for a full body workout at a very reasonable price.
Loop resistance bands. I use these for physical therapy. Women like them as “booty bands”. Less than $9.00.
Balance boards. For physical therapy or for generally improving our balance.
8 greens tablets. I recently began using these to assure that I get green vegetables in my diet.
HEALTHY FOOD DELIVERY
Here are several healthy food delivery services that are considered the best in that category.
FINAL THOUGHTS
It is helpful to choose an exercise activity that we find enjoyable. For example, I played tennis for many years and never considered it to be a fitness sport. I was concerned about improving my strokes and winning matches. Basketball was also fun – the games and the practice time.
My daily treadmill time is more a matter of discipline. I like to play music and have my treadmill positioned in front of a window so I can see what’s going on outside.
Resistance workouts are more a duty I owe myself.
In a prior article on Salma Hayek, I learned that she only does what she wants to do – swimming, dancing and walking her dogs. But she stays in great shape, even as she is aging.
Whether we exercise our bodies enjoyably, by discipline, or by some combination of both, we will benefit richly by the results.
Remember – 30 minutes per day is only 2% of our day!
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Let’s stay active!
