That's right... the title says EVERY Day. Most people are able to start or increase a workout routine without getting medical clearance but it is recommended to let your doctor know when you are getting ready to change your diet or exercise routine.
Exercising isn't just about getting into bathing-suit shape or fitting into your favorite jeans, although those are great side-effects. When it comes to being motivated to exercise, it is great to have a short term goal such as a wedding, reunion, 5k or tri-athlon but once those events are over, what's going to keep you going? Is it enough to know that our bodies were made to exercise and when we do, we are highly rewarded? Is it motivating to think about the health benefits such as boosting our immune system and metabolism? Can you be persuaded to exercise because it decreases risk and manages diseases such as cardiovascular disease, heart disease, type 2 diabetes, certain types of cancer, arthritis and depression? What about the fact that it increases HDL "good" cholesterol as well as decreases triglycerides and blood pressure? And we can't forget that exercise increases bone density, preventing us from falling and strengthens our bones so if we do fall, we are less likely to break something. Personally, I exercise so I can live a long healthy active life with my loved ones while avoiding premature death and disease. We need to think about exercise as a lifestyle choice, not just something we suffer through to get to a short term goal. That's why starting on April 20th, I am challenging you to exercise everyday!
Believe it or not, exercise can be FUN! The best exercise is one that you are going to stick with. The list of activities we call exercise goes on and on; walking, running, Zumba, Yoga, group fitness, strength training, cycling, swimming, dancing, hiking, kick-boxing, basketball, gardening, playing with your kids, golf, skiing... I am sure you will be able to find something you enjoy. Not sure what you enjoy yet? Try different things! Know that just like the weather, our fitness has different seasons too. You may enjoy running for a period of time but then find you enjoy boot camp more and don't want to run. That's okay, as long as you keep moving and find the activity that is going to keep you going. It may help to find an accountability partner so you can keep each other on track and enjoy activities together and/or join a club/group fitness. But know that exercise can be done anywhere, alone and with or without fancy equipment.
If you are just getting into exercise, you should set a goal to do 150 minutes a week of moderate exercise, according to The Center for Disease Control. That's a 22-minute walk each day or a 20-minute walk for 6 days and 30 minute walk on Sunday (Stamina Sunday). Keep in mind that 150 minutes/week is the bare minimum to see health results. I know for some of you, that may sound like a lot. If it does, set a goal to exercise 10 minutes a day and add from there. Before you know it, you'll be setting goals and accomplishing things you never thought possible. If you are already doing 150 minutes/week, your goal should be to double that. As you set goals and improve your strength, endurance and speed, you will be amazed with what you are able to accomplish. It's our bodies way of thanking us for moving.
During this challenge, get out of your comfort zone and try new things. Motivate others by sharing your workout selfies. Continue to stay hydrated, and fuel your workouts with colorful nutritional foods. Don't let your new exercise routine be an excuse to sit and enjoy the benefit of a better night's sleep from exercising.
Exercising isn't just about getting into bathing-suit shape or fitting into your favorite jeans, although those are great side-effects. When it comes to being motivated to exercise, it is great to have a short term goal such as a wedding, reunion, 5k or tri-athlon but once those events are over, what's going to keep you going? Is it enough to know that our bodies were made to exercise and when we do, we are highly rewarded? Is it motivating to think about the health benefits such as boosting our immune system and metabolism? Can you be persuaded to exercise because it decreases risk and manages diseases such as cardiovascular disease, heart disease, type 2 diabetes, certain types of cancer, arthritis and depression? What about the fact that it increases HDL "good" cholesterol as well as decreases triglycerides and blood pressure? And we can't forget that exercise increases bone density, preventing us from falling and strengthens our bones so if we do fall, we are less likely to break something. Personally, I exercise so I can live a long healthy active life with my loved ones while avoiding premature death and disease. We need to think about exercise as a lifestyle choice, not just something we suffer through to get to a short term goal. That's why starting on April 20th, I am challenging you to exercise everyday!
Believe it or not, exercise can be FUN! The best exercise is one that you are going to stick with. The list of activities we call exercise goes on and on; walking, running, Zumba, Yoga, group fitness, strength training, cycling, swimming, dancing, hiking, kick-boxing, basketball, gardening, playing with your kids, golf, skiing... I am sure you will be able to find something you enjoy. Not sure what you enjoy yet? Try different things! Know that just like the weather, our fitness has different seasons too. You may enjoy running for a period of time but then find you enjoy boot camp more and don't want to run. That's okay, as long as you keep moving and find the activity that is going to keep you going. It may help to find an accountability partner so you can keep each other on track and enjoy activities together and/or join a club/group fitness. But know that exercise can be done anywhere, alone and with or without fancy equipment.
If you are just getting into exercise, you should set a goal to do 150 minutes a week of moderate exercise, according to The Center for Disease Control. That's a 22-minute walk each day or a 20-minute walk for 6 days and 30 minute walk on Sunday (Stamina Sunday). Keep in mind that 150 minutes/week is the bare minimum to see health results. I know for some of you, that may sound like a lot. If it does, set a goal to exercise 10 minutes a day and add from there. Before you know it, you'll be setting goals and accomplishing things you never thought possible. If you are already doing 150 minutes/week, your goal should be to double that. As you set goals and improve your strength, endurance and speed, you will be amazed with what you are able to accomplish. It's our bodies way of thanking us for moving.
During this challenge, get out of your comfort zone and try new things. Motivate others by sharing your workout selfies. Continue to stay hydrated, and fuel your workouts with colorful nutritional foods. Don't let your new exercise routine be an excuse to sit and enjoy the benefit of a better night's sleep from exercising.