No matter where you live, how old you are, or what you do, chances are you must have been told to work out at some point in your life. Generally, workout is associated with weight loss and management. But regular exercise does much more than that. Not only does it help you lose or manage your weight, but it also makes you fitter, protects you from serious health issues, makes you feel good about yourself, and improves the overall quality of life. In fact, having a balanced diet and working out regularly are two of the determinants of your overall health, and the quality of life you lead or are going to lead.
Knowing the benefits of exercising is easy, but getting physically active is easier said than done. First, it is the office deadline, then the familial responsibilities, and then there are habits, which are the most difficult to overcome. Quitting a sedentary lifestyle is more about mental strength than physical. Whatever the circumstances may be, you must try to get at least that amount of workout that is recommended for your age.
If you are an adult, you must get at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous activity. Moderate-intensity activity means that while doing it, you will be able to say a few words, but not sing. While doing a vigorous exercise, you will be able to say a few words, but not much without stopping for breath.
It is better to spread the activity across the week, rather than getting it in just 2-3 days. Also, at times you might not get the time altogether, so what you can do is split the whole exercise into shorter workout sessions. Other than aerobic exercise, you must do strength training at least twice a week. Workout options include lifting weights, doing pushups, situps, etc.
Kids ages 3 to 5 should stay active throughout the day. Since it is a crucial age for their overall development, being physically active helps with their growth and development. Options include playing a sport, running, swimming, climbing bars, etc.
Children over 5 years of age and teenagers should get at least 60 minutes of daily moderate-intensity workout. Options include walking, jogging, swimming, playing a sport, etc. Also, they should do vigorous exercise and strength training at least three times a week. Options include running, jumping jacks, burpees, pushups, pullups, etc.
Pregnant women, older adults, and those with underlying health issues cannot get the same level of exercise as others. They should check with their doctors about how much workout they should get, and what are their options. The doctor will be able to recommend better based on their condition, underlying health condition, and fitness level.
Exercising regularly helps you get fit, both physically and mentally. It can even determine how long you are going to live. Here are some of the benefits of working out:
Now that you know the benefits of exercise, and how much physical activity you need, the next big question is what are some workout options. As you know that you must get some amount of moderate aerobic exercise, here are some of the options:
Equally important is vigorous aerobic exercise. Here are some of the options:
You must get at least 2 hours of strength training every week. Here are some strength training options:
Regular exercise is good for the body as well as the mind. However, starting it can be difficult, and being consistent can be even harder. What you need are patience, determination, and motivation to steer ahead. Here are some tips that might help:
So, as you saw working out is important for long and qualitative life. And, you do not need much time, just 150 minutes per week, which will ultimately play a role in not only determining the quality of your life but also how long you are going to live.
https://www.nhs.uk/live-well/exercise/
https://medlineplus.gov/benefitsofexercise.html
https://www.cdc.gov/physicalactivity/index.html
https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians