We should all be aiming for this goal. Physical activity and exercises increase our levels of life satisfaction, strengthen our muscles and bones, fight off diseases, and keep many health conditions under control. Exercise is Medicine Like most medicines or drugs, the taste of exercise can discourage us from engaging in any activity that will increase our heart rate and make us sweat. Without this natural medicine, we miss out on opportunities to Live Life - Our Way.
Lately, I have been making sure that I get my daily dose of exercise to feel good, boost my brain power, and properly maintain my body working better for me. I have been able to be fairly consistant. Here is how: Physical Activity (Exercise): Where, How much, and How often Where, how much, and how often you exercise matter a lot. Choose the location you are most comfortable with and or is more convenient to you. Be flexible as to where you want to exercise. Depending on the weather, hour of the day, traffic, and your finances, be open to exercise either at home, the park, local gym, work, a community center, the church, and other facilities. Regardless of the place where you choose to exercise on a given day, week, month, or year, you should aim to spend at least 10 minutes working out (aerobic and muscle strengthening exercising). Gradually increase your level of fitness: Scenario #1 (Moderate-intensity physical activity) Week 1 - 10 minutes (any day) Week 2- 20 minutes (2 days) Week 3- 30 minutes (3 days) Week 4- 30 minutes (4 days) Week 5- 30 minutes (5 days)
Scenario #2 (Vigorous-intensity physical activity) Week 1- 15 minutes (any day) Week 2- 15 minutes (2 days) Week 3- 15 minutes (3 days) Week 4- 15 minutes (4 days) Week 5- 15 minutes (5 days)
Consistent progress is always more effective. Do not get trapped into failure by forcing yourself to perform 30 minutes per day of moderate-intensity physical activity or 15 minutes per day of vigorous-intensity physical activity 5 times within the first week or month. From experience, exercising can occasionally become tiring and feel like a job duty. Mixing the intensity of your exercises can help you from getting discouraged and sustain your enthusiasm. Resting the next day after your workout period is necessary for muscle repair and growth and restores your energy level for the next session. There are a variety of types of exercises that you can practice. You can participate in a variety of sports or activities that will count towards meeting your weekly goals of 150 minutes of physical activity. Examples of physical activities: Moderate-intensity and Vigorous-intensity Examples of muscle-strengthening exercises: At Home and in the Gym Team up with a family member, a friend, or your spouse to motivate you to get your daily dose of exercise. You might want to use the services of a personal trainer for a month or a longer period of time. A personal trainer can give you great tips on how to get started and build great physical fitness skills. One last advice, resist peer-pressure. Everyone has different goals in life. Some people feel that physical fitness is not yet a priority in their life plan. They may distract you from carrying out your own plan. Remember Strive alone in pursuing your active lifestyle. Or, get support from anyone who is willing to help you. Keeping your body healthy or health conditions under control is a lifelong process. Did you know that it is a universal human right to live in an environment that enables you to remain active? If you want to share your story with us, ask questions, and comment, you are welcome to do so. If you like this post, care to share it. You might change someone else's life. Think about it! Living Healthy - Your Way
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Mickelder Kercy, M.D. M.S.I have family members and friends and know community members who are at risk of or living with chronic conditions (e.g., Hypertension and Diabetes). I am aware of my health risks and how to reduce them. In these blog posts, I am sharing what I have learned from the latest scientific studies, my observation and the testimonies of individuals, and my own experience on doing my best. Archives
August 2018
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