Exercising regularly and being fit can have a very positive effect on your health and well being from giving you more energy to developing a stronger immune system. Getting fit and, more importantly, keeping fit isn’t always easy though as there is so much information available regarding exercise that sometimes you can get bogged down in all the details so follow these simple tips to get the most from your exercise routine.
1) Do your cardio
20 minutes of cardio three times a week will improve your fitness, can make you healthier and help you control your weight. Exercise at a moderate intensity of 60 to90% of your maximum heart rate for best results.
2) Lift weights
Weight training will strengthen not only your muscles your bones and ligaments. Regular strength training can improve your posture, improve your muscle tone and help with weight loss by elevating your metabolism.
3) Stretch
Regular stretching will stop your muscles from shortening as you age and may reduce the likelihood of suffering from back pain caused by spending too much time sitting down.
4) Develop your core
A strong core (the muscles that make up your abdominals and lower back) will make everyday activities like lifting and doing chores much easier and can keep your back healthy and pain-free.
5) Do activities you enjoy
Choose activities that you really enjoy and look forward to doing. If you don’t like running then try walking, dancing or cycling. Not so keen on going to the gym to do weight training? Try working out at home using body weight exercises. You are more likely to stick with an exercise routine you enjoy.
6) Wear the right shoes for the right activity
Wearing the wrong shoes (e.g. hard soled shoes for running) may increase your chances of suffering an injury. The right shoes can make all the difference to your enjoyment of your chosen exercise by making sure you are comfortable.
7) Drink plenty of water
When we get exercise we produce sweat to keep us cool. It’s very important to replace this lost moisture by drinking plenty of water. Aim for 6 to 8 tall glasses a day plus extra if you are exercising hard to avoid becoming dehydrated.
8) Eat plenty of unprocessed fruit and vegetables
Fruits and vegetables contain vitamins, minerals and fibre, all of which are vital to your health. Cutting down on sugary processed foods and eating more fruit and vegetables will mean you are likely to get even more benefits from your exercise.
9) Exercise with friends and family
Make fitness a family affair and make exercise sociable! Working out with other people can be a real joy and increase your motivation and exercise adherence.
10) Set fitness goals
Training without a defined purpose may cause you to lose motivation so try setting some goals to keep you focused. Make your goals personal and time bound to help keep your efforts on track.
