It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly 9. A review of studies concluded that replacing an unhealthy behavior with a new healthier habit is an excellent approach to maintaining it in the long term 9. Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last. For example, you can make exercise a habit by planning to work out right after work every day or first thing in the morning.
The minimum recommendation for exercise is at least minutes per week. However, it is important to start slowly and let your body rest from time to time. The 1-week program above is just a simple sample to get you started. For more workout ideas and plans, check out the following links:. There are various exercises you can do.
The plan above is just one example to help get you started working out. Drinking fluids throughout the day is essential for maintaining healthy hydration levels. Replenishing fluids during exercise is essential for maintaining optimal performance, especially when exercising in hot temperatures 10 , Moreover, hydrating after your workout can help you recover and get you ready for your next training session 12 , All food groups are necessary to sustain healthy energy levels and get the most out of your workout.
Carbs are vital, as they can fuel your muscles before exercise Carbs are also important after exercise to replenish glycogen stores and assist with the absorption of amino acids into your muscles during recovery Additionally, protein helps improve muscle recovery after exercise, repairs tissue damage, and builds muscle mass Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer Click these links for more info about pre-workout and post-workout nutrition.
Doing so can help prevent injuries and improve your athletic performance 17 , It can also help improve your flexibility and reduce soreness after your workout Simply start your workout with some aerobic exercises like arm swings, leg kicks, and walking lunges. For example, walk before you run. Taking a couple of minutes to cool down can help restore normal breathing patterns and even reduce the chance of muscle soreness 18 , Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries. Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.
Be sure to stay hydrated, eat a balanced diet, warm up before exercising, cool down afterward, and listen to your body. The key to staying motivated and making exercise a habit is to have fun while doing it. This helps you to not dread exercising. Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions. It gives your heart and lungs a workout and increases endurance.
Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise "good" HDL cholesterol.
Combined with weight loss, it can lower "bad" LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Aim for minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics.
Starting position: Stand tall with your feet together and arms at your sides. Movement: Bend your elbows and swing your arms as you lift your knees. March in a variety of styles:. Make it easier : March slower and don't lift your knees as high.
Make it harder: Lift your knees higher, march faster, and really pump your arms. As we age, we lose muscle mass. Strength training builds it back.
Strength training will also help you stand up from a chair, get up off the floor, and go up stairs," says Wilson. Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints. A physical therapist can design a strength training program that you can do two to three times a week at a gym, at home, or at work. It will likely include body weight exercises like squats, push-ups, and lunges, and exercises involving resistance from a weight, a band, or a weight machine.
Starting position: Stand with your feet shoulder-width apart, arms at your sides. Movement: Slowly bend your hips and knees, lowering your buttocks about eight inches, as if you're sitting back into a chair. Let your arms swing forward to help you balance.
Keep your back straight. Slowly return to the starting position. Repeat times. Make it easier: Sit on the edge of a chair with your feet hip-width apart and arms crossed over your chest. Tighten your abdominal muscles and stand up. Slowly sit down with control. Make it harder: Lower farther, but not past your thighs being parallel to the floor. Stretching helps maintain flexibility. We often overlook that in youth, when our muscles are healthier.
But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don't function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes. Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.
Warm up your muscles first, with a few minutes of dynamic stretches—repetitive motion such as marching in place or arm circles. That gets blood and oxygen to muscles, and makes them amenable to change. Then perform static stretches holding a stretch position for up to 60 seconds for the calves, the hamstrings, hip flexors, quadriceps, and the muscles of the shoulders, neck, and lower back. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.
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