We all know that there are two main components to a successful weight loss program… Eating healthy and getting plenty of exercise. But what happens when you can’t seem to get to the gym? Maybe you don’t have a membership, or maybe you’re full of excuses (pardon my straightforward-ness). Either way, in this post I’ll reveal several easy ways to increase your daily amount of exercise in order to get moving for this week’s Biggest Achiever challenge!
In today’s day and age, we work long hours, most of the time sitting still, we constantly use technology and automation, and are generally not required to move very much. Housekeepers, gardeners, cell phones, computers, remote controls and video games run our households. Our world now produces inactive and nonfunctional people physically molded by furniture, gravity and inactivity, and it’s taking a huge toll on public health. In 1985, the International Obesity Task Force deemed the prevalence of obesity an epidemic. In 2002, the U.S. Centers for Disease Control and Prevention reported that chronic diseases were responsible for five of the leading six causes of disease. One of them, obesity, leads to other chronic diseases including cancer, cardiovascular disease, arthritis and diabetes.
Physical activity has been proved to reduce the risk of chronic diseases and disorders related to lifestyle, such as increased triglycerides and cholesterol levels, obesity, glucose tolerance, high blood pressure, coronary heart disease and strokes. Regular exercise increases blood volume, which allows more blood to get to the cells. This results in greater flow of oxygen, helping the body remove waste and strengthening the heart. If that’s not enough, regular exercise also helps regulate weight, hormones, mood, sleep/wake cycles and improves your self confidence. So what are you waiting for?
For general health benefits, 30 minutes of exercise per day is recommended, 5-7 times per week. It has been shown that three 10 minute bouts of exercise are just as effective as one 30 minute continuous exercise at a moderate intensity. For improved fitness levels, on the other hand, your intensity would need to increase to 60-90% of your heart rate max (HR max) for 20-60 minutes per day, 3-5 times per week. – NASM (National Academy of Sports Medicine)
Click here for some simple ways to include more exercise in your everyday life. Everyone can use these tips, regardless of you don’t currently exercise at all, or if you’re a “workout junkie”, everyone should take advantage of every opportunity to move more often!
Peace, love and movement!