Lack of physical fitness increases your risk for numerous diseases and can leave you feeling unhealthy and demoralized. Regular exercise, on the other hand, has proven to improve mood and energy levels while fighting illness and disease as well as decreasing stress levels while simultaneously raising self-esteem and sense of accomplishment.
But starting exercise can be daunting, with your mind making excuses not to do it: too hard, sweaty and time consuming – or it could even be too expensive. Whatever the excuse might be – whether starting from scratch or continuing regular practice – always start small and build up gradually towards creating a tailored exercise regime for your lifestyle.
Fitness involves several components. Cardiorespiratory fitness (your body’s ability to take in and use oxygen), muscular strength, flexibility, balance and speed all play an essential part. All these aspects work together to prevent injuries as you age – strong muscles and bones decrease the chances of falls; flexibility helps speed recovery after slips or accidental falls; while balance aids swifter healing after accidents happen.
Studies have proven the numerous health advantages associated with being physically fit. Regular physical activity has been shown to reduce your risk of chronic diseases like heart conditions and diabetes; help manage weight effectively without obesity; increase HDL cholesterol while decreasing unhealthy triglycerides which will decrease cardiovascular disease risk; prevent obesity; manage obesity through weight management programs such as Weight Watchers.
Studies have demonstrated that even those who engage in minimal physical activity can reap substantial health advantages that improve their quality of life, including decreased blood pressure and better control of diabetes. Physical activity may also help fight depression and anxiety caused by social or work opportunities being scarce or living an inactive lifestyle.
If you need help getting started, here are a few suggestions:
Start by decreasing your sitting time. Try taking the stairs instead of an elevator or walking to your car or bus stop, or finding other ways to add movement into your daily routine such as playing sports with coworkers or friends, gardening, swimming or dancing around your house.
Once you’ve established some momentum, increase the intensity of your exercise regimen. When resistance training, aim for sets that tire out target muscles by the last rep; once comfortable with this approach, you could increase weight or use a stronger resistance band as challenges.
Your goal should be to complete 150 minutes of moderate exercise each week or 75 minutes of vigorous activity, using apps available online as tracking devices. Setting attainable goals will keep you on track and motivated; but remember it’s also okay to skip days or reduce workout length if illness or an injury prevents regular participation.