The American Heart Association recommends that adults get 30 minutes of moderate to vigorous exercise five days a week, but how many of us are actually getting our heart pumping on any given day? If you’re not sure how to get started, these five simple ways to get your body moving will help you jumpstart your fitness routine in no time. You’ll be feeling the effects in no time at all!
1) Walking
Walking is a no-brainer when it comes to physical health. All you need is a good pair of shoes and some warm weather, so there’s no excuse not to do it. Studies have shown that walking at even slightly brisker speeds can increase your overall level of fitness—in fact, when you walk faster, your body burns more calories, which means you can shed more weight over time if you're trying to lose weight (and burn more calories in general). A recent study even found that people who walked for at least two hours each week were 41 percent less likely to die from any cause within 12 years. So get moving! You don't need an expensive gym membership or fancy workout equipment; all you need is someplace nice and easy for a stroll.
2) Swimming
Swimming is an ideal low-impact workout. The buoyancy of water helps you build endurance while maintaining good form. Swimming uses many muscle groups at once, which means that you're not only burning calories but also building muscle mass (which helps burn even more calories). Keep your routine varied—try different strokes and distances—to help stay motivated and to prevent injuries. To make sure you're getting enough exercise, aim for 300 minutes of activity a week (that's about 30 minutes a day) or 150 minutes per week if you're overweight or obese.
3) Biking
Cycling is one of best forms of exercise for your physical health. It’s also a low-impact activity, meaning it won’t put too much strain on your body (so you can do it as often as you like). Studies have shown that cycling can help fight chronic disease, improve mood and memory and even boost sexual performance. Of course, not all bike rides are created equal. To reap all of biking’s benefits, don’t just ride aimlessly—cycle purposefully through hilly areas or hit up a spin class once in a while. Those activities will provide extra resistance and get your heart pumping at an even higher rate than normal cycling would.
4) Gardening
Gardening can be a great way to get some exercise while doing something good for yourself and your neighborhood. Gardening is an active activity that involves many muscle groups and gives you an excellent cardiovascular workout. All you need is access to a patch of soil and some seeds, which means it’s not just great exercise; it’s also affordable, if not free! You don’t have to spend hours in your garden either; even a few minutes planting or weeding can give you major benefits. Of course, gardening isn’t for everyone (or every climate), but there are other physical activities that anyone can do—and that may provide more benefits than you might expect. Check out our favorite ways to get moving today!
5) Weight Training
If you’re looking for a way to get your body moving, look no further than weight training. You don’t need expensive equipment or lots of time; there are plenty of exercises you can do at home with nothing but your own bodyweight, like push-ups and squats. Make sure you have a safe area in which to work out—no slip surfaces!—and be careful not to overdo it on your first few tries; if anything hurts or feels off, stop and see a doctor. Proper form is important in any exercise routine so make sure you know what you’re doing before starting, or seek out a certified trainer who can guide you. Start small and build up gradually as needed.
0 Comments