Starting an exercise program is one of the best decisions you can make for your health. Regular physical activity can reduce the risk of chronic diseases, improve balance and coordination, help you lose weight, and boost self-esteem. And the best part is, you can reap these benefits regardless of your age, gender, or fitness level. Follow this healthy lifestyle tips!
According to the Mayo Clinic, here are the recommended exercise guidelines for healthy adults:
Aerobic Activity
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of both. It’s suggested to spread this activity throughout the week to maximize health benefits and weight control. Even small amounts of physical activity can be beneficial for health, so try to stay active for short periods throughout the day. Here is a video that can help you!
Muscle Strengthening
Incorporate muscle-strengthening exercises for all major muscle groups at least two days a week. Perform one set of each exercise with enough weight or resistance to fatigue the muscles after 12 to 15 repetitions. Let’s see an example!
Regular exercise not only helps you manage weight but also reduces the risk of heart disease, certain cancers, and strengthens bones and muscles. However, if you’ve been inactive for a while or have health issues, it’s important to consult your doctor before starting a new exercise program.
When designing your personal exercise program, consider your goals, preferences, and personal limitations. Plan practical strategies to overcome barriers and make exercise a part of your daily life.
Starting an exercise program may seem daunting, but with careful planning and a gradual approach, you can turn it into a healthy lifelong habit.
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